September 2010: Arugula

(September, 2010)

Arugula is not just a pretty addition to your salad mix. It has more calcium than even kale (which I always think of as a huge bone-booster). I’m also pleased to discover that it may help to control stomach acids that contributes to ulcers, allows you to control weight and blood pressure, and even possibly helps in the prevention of colon cancer. Pairing calcium-rich foods together with those high in vitamin D will also help you maximize the calcium absorption. Since your vitamin D levels will likely decrease in the next few months (so long sunshine!), I would consider pairing arugula with foods such as fish (salmon, fresh tuna or carp), egg yolks and milk.

Salmon with Arugula and Caper Sauce

Mix together chopped tomatoes and a handful of arugula, ½ cup of olive oil, 1 shallot, a spoonful of lemon juice, and a spoonful of capers.

Brush the salmon with olive oil and add some salt and pepper, then grill it.

Spoon the sauce overtop of the salmon on the plate.

Tomato Arugula Bruschetta

This recipe was developed by the student research in the SEEDS UBC Food System Project.


  • 20 roma (plum) tomatoes
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1 teaspoon ground black pepper
  • 8 cloves garlic, minced
  • 1 bunch arugula – rinsed, dried and chopped
  • 20 sun-dried tomatoes packed in oil, drained and chopped
  • 3 tablespoons grated Parmesan cheese


  1. Bring 4 quarts of water to boil in a large saucepan. Place the roma tomatoes in the boiling water for about 1 minute to loosen the skins. Drain, and rinse with cold water. Peel, core, seed, and coarsely chop.
  2. Heat the olive oil in a large skillet over medium heat. Slowly cook and stir the tomatoes with salt and pepper for 15 minutes.
  3. Stir in the garlic and cook 5 minutes. Stir the arugula into the mixture, then remove skillet from heat. Transfer mixture to a large bowl.
  4. Gently fold the sun-dried tomatoes and Parmesan cheese into the mixture. Cover and chill in the refrigerator approximately 4 hours before serving.

Leave a Reply

UBC a place of mind

Food of the Month

Oranges Every month, the Healthy UBC Blog highlights a locally available food, and gives you a recipe or two to try out.  This month, read all about mandarin oranges, rich in vitamin A, vitamin C, fibre and folate.

>> Food of the Month page.


Nothing on the Healthy UBC Blog should be construed as an attempt to offer or render a medical opinion or otherwise engage in the practice of medicine. Opinions offered in the blog are those of individuals and are not the official voice for any department at UBC.

a place of mind, The University of British Columbia

Healthy UBC / Health Promotion Programs
Department of Health, Safety and Environment
University of British Columbia,
50-2075 Wesbrook Mall, Vancouver, BC, V6T 1Z1
Tel 604-822-8762
Fax 604-822-0572

Emergency Procedures | Accessibility | Contact UBC | ©2009 University of British Columbia

Spam prevention powered by Akismet