November 8, 2012

 Dear One,

If you are reading me for the first time, welcome to my blog, and thank you for stopping by. If you have been here before, thank you for visiting again.

Have this one for breakfast and it will leave you feeling like a sky rocket !!!

Rocket or arugula, also known as salad or garden rocket, is a nutritious leafy green vegetable that belongs to the brassiceae (cabbage) family like kale, mustard greens, cauliflower, broccoli … etc

Salad rocket is a low growing annual herb with elongated, lobular leaves with green veins. The young and tender leaves have a sweet nutty flavour with little peppery taste and develop a strong spicy peppery flavour as they mature.

Rocket is easy and quick to grow.  The leaves will be ready to harvest within about a month and a half and it’s creamy white flowers are edible.

  • As in other greens, rocket is has very little calories. 100 g of fresh leaves provides just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that can immensely benefit health.
  • Rocket salad is rich source of anti-cancer phytochemicals that have been found to counter carcinogenic effects of estrogen and thus help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.
  • Rocket is very good source of folates, particularly beneficial around conception. 100 g of fresh greens contain 97 mcg or 24% of folic acid.
  • Like kale, salad rocket is an excellent source of vitamin A. 100 g fresh leaves contain 1424 mcg of beta carotene and 2373 IU of vitamin A. Beta carotenes converts into vitamin A in the body. Studies found that vitamin A and flavonoid compounds in green leafy vegetables help protect from skin, lung and oral cavity cancers.
  • It is also rich in B-complex group of vitamins such as thiamin, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid those are essential for optimum cellular enzymatic and metabolic functions.
  • Fresh rocket leaves contain good levels of vitamin C. Vitamin C is a powerful, natural anti-oxidant, anti-inflammatory and immune system booster.
  • Salad rocket is one of the excellent vegetable sources for vitamin-K; 100 g provides about 90% of the recommended daily intake. Vitamin K promotes bone health. Vitamin K it also beneficial to atients suffering from Alzheimer’s disease as it helps limit neuronal damage in the brain.
  • Arugula is a good source of minerals, especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, potassium, manganese, and phosphorus.

For about 1 litre smoothie (serves 1 or 2) :

2 cups home-made kefir or coconut water or fresh pure water

4 big handfuls (about 75 to 100g) of fresh rocket

1 to 2 ripe bananas

1 tbsp maca (optional)

Blend everything together.

Enjoy and feel like a sky rocket !

Would you like to use this article on your blog, website or in your newsletter ? You are welcome to do so, as long as you include the following text with it :

© 2012 RAW FOOD ETC Want to look good and feel great by including more RAW FOOD into your diet ? Get FREE healthy raw food recipes, articles and tips from https://rawfoodetc.wordpress.com/ 


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