Arugula is Called a Superfood

The nutritional value of arugula is a long bit of information, so we have posted it here on it’s own page.  We don’t want you to have to wade through tons of text to get to the recipes.

Ways to Use Arugula

Vegan Arugula Pesto

Insalata Caprese  = Caprese salad or “salad from Capri”

How About You?

How do you use your arugula? Share your ideas with us – because we love to try new flavors. As Uncle Smokey says, “One thing I never get tired of is variety.”

Arugula Nutrition

Loaded with calcium, potassium, folate, and tons of vitamins, these sharply flavored green leaves are crowned as superfoods. Here is some of the nutrition from the USDA site:

Arugula - in 100 grams:
   Energy       25 kcal
   Protein      2.58 g
   Lipid (fat)  0.66 g
   Carbohydrate 3.65 g
   Fiber        1.6 g
   Sugars       2.05 g
     Calcium, Ca     160 mg
     Iron, Fe        1.46 mg
     Magnesium, Mg   47 mg
     Phosphorus, P   52 mg
     Potassium, K    369 mg
     Sodium, Na      27 mg
     Zinc, Zn        0.47 mg
     Copper, Cu      0.076 mg
     Manganese, Mn   0.321 mg
     Selenium, Se    0.3 µg
     Vitamin A       119 µg
     Vitamin A       2370 IU
     beta Carotene   1420 µg
     Thiamin         0.044 mg
     Riboflavin      0.086 mg
     Niacin          0.305 mg
     Pantothenic acid 0.437 mg
     Vitamin B-6      0.073 mg
     Folate           97 µg
     Vitamin C        15 mg
     Vitamin E        0.43 mg
     Lutein + zeaxanthin        3560 µg
     Vitamin K (phylloquinone)  109 µg

Symbols Defined

µg is a microgram
mg is a milligram
IU is an International Unit

A microgram – μg – is equal to one millionth of a gram. It is commonly used to measure very small amounts of substances, such as medications, vitamins, or pollutants. A single grain of table salt typically weighs around 58,500 micrograms.

A milligram – mg – is equal to one thousandth of a gram. It is commonly used to measure very small amounts of substances, such as medications or chemicals. That same single grain of table salt is around 58 milligrams.

An International Unit – IU – is commonly used in the measurement of medications, vaccines and vitamins. The volume or mass that makes up one IU varies! It is dependent on the concentration or potency of the substance, and varies from substance to substance depending on what is being measured.

This means that converting between international units and micrograms or milligrams is not a simple calculation and we can’t provide a converter to do this calculation for you (sorry about that). The exact measure of one IU of a substance is in fact established by international agreement for each substance.

     Thanks for reading
          The Savorists

Our Books

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Father Kino’s Herbs

Only a few copies of this out-of-print, and award winning Southwestern book are still available. Father Kino’s Herbs: Growing and Using Them Today  

The review says:

“Award-winning garden writer Dr. Jacqueline A. Soule has pulled together a fascinating book on the life of Father Eusebio Francisco Kino and some of the plants that he brought to Southern Arizona and northwestern Sonora, and area called the Pimeria Alta.”

This link is to our sales site. The profits from the sale go to the local Horticulture Therapy non-profit Tierra del Sol Institute.  We hope you will help support this great Southwest non-profit!

Honey Cookbook!

May we suggest our dandy little cookbook?   Christmas is coming

Using Honey in New and Savory Ways offers 36 pages of tips for using honey in your cooking, as well as in all manner of dishes.

We hope you will help support some local Southwest folks!
From the review:
“Honey is for more than desserts and this book can help! Using honey in cooking savory dishes helps engage all your taste buds and adds a layer of added flavor to everyday dishes – plus holiday fare.”

Beekeeper?  We offer volume discounts – because if you sell honey in local markets you might want to offer some of these books as well.

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Disclaimer

The authors of this website have researched the edibility of the materials we discuss, however, humans vary in their ability to tolerate different foods, drinks, and herbs. Individuals consuming flowers, plants, animals or derivatives mentioned in this blog do so entirely at their own risk. The authors on this site cannot be held responsible for any adverse reaction. In case of doubt please consult your medical practitioner.