Date: 10/11/2025 10/12/2025
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Arugula
Arugula: A Nutrient-Rich Leafy Green Packed with Antioxidants
1. What is Arugula?
Arugula (Eruca vesicaria), also known as rocket or rucola, is a cruciferous leafy green vegetable known for its distinct peppery flavor and nutty undertones. Originally from the Mediterranean region, arugula has become a staple in healthy diets worldwide and is commonly used in salads, pasta, and smoothies.
2. Nutritional Value of Arugula
Arugula is a low-calorie, nutrient-dense vegetable rich in vitamins, minerals, and antioxidants. Key nutrients include:
1.Vitamin C: Boosts immunity, supports collagen production, and enhances skin health.
2.Vitamin K: Essential for blood clotting and bone health.
3.Folate: Supports cell growth and repair, particularly beneficial for pregnant women.
4.Calcium: Helps maintain strong bones and teeth.
5.Antioxidants (such as Beta-Carotene and Glucosinolates): Protect against oxidative stress and free radical damage.
3. Health Benefits of Arugula
1.Supports Digestive Health: High fiber content aids digestion and promotes gut health.
2.Boosts Immunity: Rich in vitamin C and antioxidants that enhance immune function.
3.Promotes Heart Health: Contains folate and potassium, which help regulate blood pressure and reduce cardiovascular risks.
4.Strengthens Bones: Vitamin K and calcium work together to improve bone density and strength.
5.Aids in Weight Management: Low in calories and high in fiber, making it an excellent choice for healthy eating.
4. Best Ways to Eat Arugula
1.Arugula Salad: Mixed with nuts, olive oil, and fruits for a flavorful and refreshing dish.
2.Arugula Rice Bowl: Combined with quinoa, brown rice, or whole grains for added nutrients.
3.Arugula Smoothie: Blended with bananas and plant-based milk for a nutritious drink.
4.Stir-Fried Arugula: Lightly sautéed to retain its fresh taste and crunchy texture.
5.Arugula Soup: Simmered with tofu and mushrooms for a light yet nutritious broth.
5. Interesting Facts About Arugula
How to Choose the Best Arugula?
Look for fresh, dark green leaves without yellow spots or wilting.
What Does Arugula Taste Like?
It has a peppery and nutty flavor, making it a great complement to both mild and bold dishes.
Can Arugula Be Eaten Raw?
Yes, raw arugula retains the most nutrients and has the best flavor.
Conclusion
Arugula is a vitamin-rich, antioxidant-packed leafy green that supports immunity, digestion, heart health, and weight management. Whether eaten raw in salads, blended into smoothies, added to rice bowls, sautéed, or used in soups, arugula is a delicious and versatile addition to a healthy diet.
