Native to the Mediterranean region, the arugula plant has protective properties and is a member of the cruciferous plant family. The latter are considered essential for liver function and digestion and are said to help support nutrient absorption and remove “waste” from the body.

The arugula plant boosts the immune system and is low in calories. Rocket salad is highly nutritious, has antioxidant properties and helps improve the function of almost every system in the body. Studies have demonstrated that it can improve heart health and reduce inflammation thanks to phytonutrients. Oxidative stress can be reduced, damage caused by free radicals combatted, and the ageing process can be slowed down.

Ten grams of raw arugula contains 2.5 calories, 0.4 grams of carbohydrates, 0.3 grams of protein, 0.1 grams of fat, 0.2 grams of dietary fibre, 10.9 micrograms of vitamin K, 237 international units of vitamin A, 1.5 milligrams of vitamin C, 9.7 micrograms of folic acid and 16 milligrams of calcium.

Arugula salad

  • Briefly soak the rocket leaves in the cold diluted vinegar. Rinse well and spin dry.

  • Vegan and vegetarian sauces and side dishes

  • Wash, peel, core and thinly slice the apple.
  • Add rocket leaves to soup plates.

Vegan dressing: Drizzle over red wine vinegar (balsamic vinegar) and olive oil (extra virgin) as desired. Season with some sea salt and ground pepper. Scatter over walnuts and apple slices. Garnish with cherry tomatoes.

Vegetarian dressing: Mix two tablespoons of Sriracha sauce with two tablespoons of mustard mayonnaise and add parsley and chives. Drizzle as much sauce over the rocket, apple slices and walnuts as you prefer. Garnish with cherry tomatoes. This dressing can also be made vegan: Mix 2 tablespoons of Sriracha sauce with two tablespoons of vegan mayonnaise and 1/2 teaspoon of Dijon mustard and add parsley and chives.

Serve with soy sauce fried rice or boiled potatoes.

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