MUSCAT : Omani’s favorite salad is Arugula or what they called “Gerger”. Most Omanis use Arugula for making salad, preparing appetizers and even an additional ingredient for cooking.

Arugula is a leafy green with a distinctive, peppery flavor that originated in the Mediterranean regions of Morocco, Portugal and Turkey. It is also called rocket, rucola, baby rocca and gerger. Arugula is a member of the brassica, or cruciferous family. This classification includes mostly cruciferous vegetables, such as broccoli, cauliflower, kale and Brussels sprouts.

This delicious green is nutrient dense, high in both fiber and beneficial phytochemicals, which are compounds in plants that contribute to their color, taste and smell. Arugula is also full of antioxidants, which can reverse damage to your cells.

How Does Arugula Stack Up Against Other Greens

Arugula’s distinctive and peppery flavor adds flair to a variety of cold dishes, as well as salads. Its overall nutritional value is generally lower than some of the other green leafy vegetables, but it does combine well with its leafy cohorts spinach and kale.

Arugula provides a variety of antioxidants and fiber and does have more calcium than kale. Like parsley, it can be chewed to help combat sour breath. It has a distinctive leaf shape, and all of its flowers, seeds and leaves are edible.

Arugula is rich in nutrients. It is low in sugar, calories, carbohydrates and fat. It’s high in several vital nutrients including:

• Vitamin A : Vision
• Vitamin K : Blood Flow
• Vitamin C : Immune System
• Folate : DNA
• Potassium : High Blood Pressure
• Calcium : Bone Function

Heart Health main Keeper

Cruciferous vegetable intake is known for having a protective effect on the heart. Studies report that diets rich in cruciferous vegetables, salads and green leafy vegetables are linked with a reduced risk for heart disease. The heart protective effects of these vegetables may be due to their high concentration of beneficial plant compounds, including polyphenols and organosulfur compounds.

Apart from that, Arugula helps with osteoporosis prevention because arugula is high in calcium and vitamin K, these are key nutrients for adequate bone health. Providing 32 milligrams per cup, arugula also contributes to a person’s daily need for calcium, 1,000 mg for adults.

Serve and Prepare like a Chef

Arugula is used in pasta sauces and to top pizzas hot from the oven with sharp cheese like Parmesan or soft cheese like burrata. The leaves can also be stirred into soups, folded in grain dishes like farro and kamut, made into a flavorful pesto or wilted to serve as a bed for roasted or grilled meat, fish and poultry.

Arugula is ideal to serve with other milder greens for a salad with a nicely sharp, spicy edge. One of my favorite ways to eat arugula is as a simple salad with olive oil, lemon juice, black pepper and salt tossed with a chunk of fresh shredded Parmesan cheese.

Prepare arugula with care to avoid bruising its delicate leaves. If needed, trim the thick stalk ends. Arugula bunches can trap soil and grit, so wash them well before serving. Immerse the leaves in cold water and then lift them out and let the grit settle at the bottom. Repeat this step as necessary. Dry thoroughly in a salad spinner or gently shake the leaves in a kitchen towel and enjoy the serving.