Arugula

Be on the lookout for firm leaves without any yellow or signs of mushiness. Mass-produced 'baby' arugula in pre-washed sacks tends to be very mild. 'Wild arugula' is another variety with lacier leaves and a more assertive flavor.

Like most tender greens, arugula is highly perishable and needs to be used within a few days of purchase. Keep arugula in a damp paper towel until ready to eat - sealed plastic bags create a moist environment that makes the greens mushy.

Raw arugula works well on sandwiches, in omelets, topped on pizza, as a bed for grilled fish or meats, mixed into pasta, and as a garnish for soup. In salads, it pairs well with both fatty and acidic ingredients. Arugula pairs well with seasonal fruit: pomegranate seeds, blood oranges in winter; strawberries and red onions in spring; tomatoes and garlic in autumn. Also works with goat cheese, Parmigiano-Reggiano, or blue cheese. Can be roughly chopped into pesto or mixed with ricotta for ravioli or lasagna filling.

While raw arugula is too fragile to preserve on its own, you can use it to make pesto, salsa verde, or arugula herb butter, which can be frozen and stored for several months. Freeze butter or pesto in ice cube trays for single-use portions.

While not as high in vitamins and minerals as some other salad greens, arugula is high in cancer-suppressing and antioxidant compounds like glucosinolates and kaempferol. It offers nutritional benefits beyond basic vitamins and minerals.

In Northern India, Afghanistan and Pakistan, mature arugula seeds are pressed to make taramira oil (jamba oil) used in cooking for pickling and in baths for dry skin and scalp. In 2007, arugula was at the center of political controversy when Senator Barack Obama made a remark about the price of arugula at Whole Foods in Iowa during his presidential campaign.

Arugula grown in California and Arizona relies heavily on irrigation and chemical inputs. Organic arugula alleviates chemical concerns but still carries environmental costs through soil plowing and reshaping. Arugula is potentially subject to food safety risks due to proximity of large livestock feeding operations. Should always be carefully washed before consumption. Often sold in high-carbon footprint clamshell containers - buy loose or bagged leaves whenever possible. Buy locally and in season when available. Traditional cool-weather crop, best in spring, early summer, and early fall.