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Rocket, bitter salad with many virtues that conquers everyone – Italian Cuisine


Until the 1980s it was one vegetable humble and unpretentious. Then it became "Trendy" and soon it became so ubiquitous as to transform the "Arugula" in an emblem of Italian cuisine known throughout the world. "Resized" excesses of some years ago, when there was no dish in which it was not inserted, today the rocket salad still remains one of the most popular "salads", so much so that every year the Italian spend over 3 million euros to buy it. And the first rocket could soon arrive protected from the EU: it is the one cultivated in the plain of the Sele who requested the PGI (Protected Geographical Indication). From this area of ​​Salerno comes the 73% of all the rocket produced in Italy: 400 thousand tons per year, purchased from over 18 million of consumers and 40% destined for theexports. To confirm that the "arugula" also likes out of theItaly.

The bitter that conquers
But why is rocket so successful? For many reasons. The first is the flavor: its bitter note gives a decisive touch to the "usual" mixed salads, manages to "degrease" meat dishes (as shown by a great classic such as bresaola with rocket and grain), contrasts in a very pleasant way the sweetness of the fresh cheeses (an example: the piadina with stracchino or squacquerone and rocket), and it ennobles even the simplest of Capri or pizzas. Beyond taste, there are many others good reasons to choose the rocket. Like the environmental ones: compared to others crops, requires less water and fewer treatments in the field. And also on the front nutritional offers many benefits.

Many virtues (often unknown)
If the science today it has not yet confirmed those effects aphrodisiacs that they attributed the ancients, however it brought to light other properties of the rocket. Consuming this salad with a slightly taste spicy many benefits are obtained: being rich in minerals, of vitamins and di fibers, has a diuretic, mineralizing, anti-aging and detoxifying effect. Between vitamins stand out TO, precious for the health of the eyes, and the C, which boosts the immune system and is antioxidant. This last effect is enhanced by the presence of chlorophyll, which fights free radicals, in addition to favoring the production of Red blood cells. Instead among the minerals stands the potassium : how many know that a pound of rocket contains more than the same amount of banana (470 and 350 mg respectively)? The rocket can even contain twice as much footballof milk, but the high presence of phytates reduces its absorption, making it less available for l'body . In any case it can be considered an aid to reach the daily doserecommended of this important mineral. Like all vegetables with taste bitter, also the rocket is beneficial for the liver : favors the release of a greater quantity of bile and facilitates the elimination of salts that could determine obstructions or liver fatigue. The effect detoxalso extends to the intestine: being rich in a prebiotic fiber, theinulin, counteracts the proliferation of bad bacteria that favor, even the increase of weight. All with very few calories : only 28 per ounce.

A wild ingredient (even in a sweet version)
Visas i benefitsof the rocket, it is worth consuming more often . Which is not at all difficult (or unpleasant) since it is an ingredient jolly which can be added to many recipes, from salads to pasta or spelled, with sandwiches. It is very pleasant combined with vegetables and sweet tubers, like carrots, peas and potatoes. Freshly cooked it is perfect on carpaccio and salads, strips of meator fish, and is enhanced by a lemon and pepper vinaigrette White , or with a sauce of yogurt and garlic. The rocket can also be used as a basis for an unusual pesto and for detox smoothies. Try the centrifuged obtained with 2 handfuls of rocket, 2 failures of shoots of wheat and two oranges. To increase its effects benefits on the line and on the intestine the rocket is consumed along with foods rich in probiotics like fermented milks: so the number of bacteria increases "Good" and its effectiveness is strengthened. A fresh and original idea? There fruit saladof watermelon and rocket to be seasoned with lemon, mint and a few drops of balsamic vinegar.

Manuela Soressi
March 2019

Warm spaghetti with rocket, raisins and chickpeas

Goodtoknow TV

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This dish is a riot of colour, texture and flavours. The salad-style topping is an ideal way to liven up a bowl of plain pasta. Serve the salad on the side if preferred.

  • Serves: 4

  • Prep time: 20 mins

  • Cooking time: 3 mins

  • Total time: 23 mins

  • Skill level: Easy peasy

  • Costs: Mid-price

That’s goodtoknow

Cold pressed rapeseed oil is a rich golden colour and has a nutty, earthy taste; ideal for salad dressings. If preferred, use extra virgin olive oil.

Ingredients

  • 400g can chickpeas, drained and rinsed
  • 1 small red onion, finely sliced
  • 1 large carrot, grated
  • 100g raisins
  • 4 ripe tomatoes, sliced
  • 2 handfuls baby salad leaves
  • 4tbsp cold pressed rapeseed oil
  • 4tbsp carrot juice
  • Salt and freshly ground black pepper
  • 500g fresh spaghetti
  • 100g blue cheese, crumbled

Method

  1. Put the chickpeas, onion, carrot, raisins, tomato and salad leaves in a bowl. Mix gently together, cover and chill until required.
  2. Mix 3tbsp oil with the carrot juice and season well. Set aside.
  3. Just before serving, bring a large saucepan of lightly salted water to the boil and cook the spaghetti for 2-3 mins until just tender. Drain well, leave for 5 mins then return to the saucepan and toss in the remaining oil.
  4. To serve, pile the pasta into serving bowls and pile the salad on top. Sprinkle with the cheese. Mix the dressing and serve with the salad whilst the pasta is still warm.

By Kathryn Hawkins

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Nutritional information

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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