What’s fresh in April? Arugula

Whether raw or cooked, arugula brings a fresh, zesty kick to any dish.

Story By Bailey Gilliam

Arugula may have a reputation as the spicy troublemaker of the salad world, but it’s actually a well-behaved member of the cruciferous vegetable family. Also known as rocket, rucola or roquette (because one name just isn’t enough), this leafy green has been adding a peppery punch to plates for centuries. It was even believed to be a medicinal herb and aphrodisiac — though if that were true, we’d probably see a lot more arugula enthusiasts out there. Here in the Lowcountry, arugula thrives in the mild climate, making it a go-to for cooks who love a little zing in their dishes. Whether it’s jazzing up a shrimp salad, topping a crispy flatbread or mingling with local honey and pecans, arugula knows how to make an entrance. This guide breaks down everything you need to know about this feisty little green — from its bold flavor and culinary tricks to the health perks that might just justify that extra handful.

More than just a pretty leaf

Arugula may not pack the same nutritional punch as heavyweights like kale or spinach, but don’t count it out — it still brings plenty of benefits to the table. This leafy green is rich in essential vitamins and minerals, particularly calcium and vitamin K, which are key players in maintaining strong bones and reducing the risk of osteoporosis. Looking out for your heart? Studies have linked cruciferous vegetables like arugula to a lower risk of cardiovascular disease, thanks to their anti-inflammatory and heart-supporting properties. Arugula is also a good source of fiber, helping to regulate blood sugar levels and potentially reducing insulin resistance. Another standout feature? Antioxidants — these compounds help protect cells from damage and support overall health. Plus, arugula contains glucosinolates, natural compounds that have been studied for their potential cancer-fighting properties. One note of caution: while vitamin K is a bone health champion, it also plays a role in blood clotting. If you’re on blood thinners, it’s best to enjoy arugula in moderation. 

Spice up your garden

Arugula thrives in the mild Lowcountry climate, making it an easy and rewarding addition to local gardens. With its preference for cool weather and full sun, it’s perfect for early spring and fall planting, germinating in soil as cool as 40 degrees. Whether you plant it in containers, raised beds or garden plots, arugula flourishes in nutrient-rich, well-drained soil. Keeping the soil evenly moist prevents bolting, especially during the region’s warm spells. Baby leaves are ready to harvest in just a few weeks, while mature greens take about a month. Baby arugula offers a milder, more delicate flavor compared to mature arugula, which has a stronger taste and rougher texture. Snip individual leaves for a steady supply, or pull the whole plant for a bountiful harvest. 

Choose the best 

When selecting arugula at the grocery store or farmers’ market, look for smaller, bright green leaves with no signs of wilting, browning or yellowing. Whether sold loose or packaged, the leaves should be dry and crisp, never slimy or overly damp. While arugula is available year-round, its peak seasons are early spring and fall, when farmers’ markets often carry the freshest, most flavorful varieties. Bunched arugula usually has larger leaves with a bolder taste, while loose-leaf arugula tends to be smaller and milder. A little dirt is normal on farm-fresh greens, but avoid any leaves that look overly soggy or damaged. To keep arugula fresh, rinse and pat dry, then wrap loosely in a paper towel and store in a plastic bag or container in the crisper drawer. Since arugula is delicate, use it within a few days for the best flavor and texture.

Rocket fuel for your taste buds

Arugula isn’t your average leafy green — it’s a peppery powerhouse with spicy, nutty and slightly tart notes that set it apart from milder salad greens. Its zesty bite makes it a standout in salads, sandwiches, pizzas and even pesto, adding depth and contrast to every dish. Its small, spiky leaves vary in intensity — larger leaves bring bolder heat, while older ones can develop a hint of bitterness. Tender yet crisp, arugula has a texture similar to raw spinach but softens into a delicate, milder green when cooked. It pairs exceptionally well with citrus, salty cheeses and rich, cheesy dishes. For a creative twist, toss it onto a pizza post-bake, blend it into a punchy pesto, or sauté it for a quick side dish. You can even swap it for spinach in pastas and soups to elevate everyday meals. 

Here are a few other ways to enjoy arugula: 

• Tuck it into sandwiches and wraps for a peppery crunch.
• Blend it into smoothies for an unexpected nutrient boost.
• Stir it into scrambled eggs or omelets for a fresh, vibrant twist.
• Pile it onto burgers as a flavorful alternative to lettuce.
• Use it in grain bowls with quinoa, farro or couscous.
• Layer it under roasted veggies for a warm salad effect.
• Mix it into hummus or dips for an herby kick.

 Michael Anthony’s Cucina Italiana 

Arugula, Beet, Fennel & Apple Salad

This salad from the team at Michael Anthony’s features a hearty base of peppery arugula, which complements the earthy sweetness of roasted beets, the crispness of fennel and the tartness of apples. Tossed in a bright citrus vinaigrette and garnished with fresh parsley and mint, it’s a refreshing and vibrant dish that’s both flavorful and satisfying.

Ingredients

2 medium-sized beets (about 4-6 ounces each)

1 small fennel bulb, trimmed, halved lengthwise and cored

1 medium-sized apple, halved and cored

4 cups arugula

1/4 cup fresh parsley, minced

1/4 cup fresh mint, minced

1/4 cup extra virgin olive oil

2 tablespoon white wine vinegar

1 teaspoon orange zest + 1 tablespoon fresh juice

3/4 teaspoons sea salt

1/2 teaspoon honey

1/4 teaspoon black pepper

Walnuts, for garnish

Directions

[1] Place beets in a medium saucepan with cold water to cover.  Bring to a boil over high heat; reduce heat to low, and simmer until beets are tender (35 to 40 minutes).  Drain and reserve until cool enough to handle. Peel beets and cut into wedges. [2] While beets are cooling, use a mandolin or sharp knife to cut fennel bulb and apple into very thin slices.  Place in a large bowl with beet wedges, arugula, parsley and mint. [3] Whisk together oil, vinegar, zest, juice, salt, honey and pepper in a small bowl.  Drizzle vinaigrette over beet mixture, and toss to coat. Top with crushed walnuts.  Serve immediately.

 LOCAL Life Test Kitchen 

Grilled Ham & Cheese Sandwiches

Grilled cheese sandwiches are the ultimate comfort food, but a little creativity can take them from classic to gourmet. In this elevated version, peppery arugula plays a starring role, balancing the richness of melted cheddar and the savory bite of ham with a fresh, slightly spicy contrast. Paired with juicy cherry tomatoes and crisp, golden-brown bread, the arugula adds depth and vibrancy, turning a simple sandwich into a bold, flavor-packed experience. 

Ingredients (makes 2 sandwiches)

4 slices of whole wheat or sourdough bread

4 slices of ham (thinly sliced)

4 slices of cheddar cheese

1/2 cup cherry tomatoes, sliced in half

1/2 cup fresh arugula

2 tablespoons butter (softened)

1 teaspoon olive oil

A pinch of flaky sea salt (for garnish)

Directions

[1] Wash and slice the cherry tomatoes in half. Butter one side of each slice of bread. Place two slices of bread, buttered side down, on a clean surface. Layer each with a slice of cheddar cheese, two slices of ham, cherry tomatoes, fresh arugula and another slice of cheese. Top with the remaining bread slices, buttered side up. [2] Heat a grill pan or skillet over medium heat. Add a drizzle of olive oil for extra crispiness. Place the sandwiches in the pan, and press gently with a spatula. Cook for 3-4 minutes per side until the bread is golden brown with grill marks and the cheese is melted. [3] Remove from heat and let the sandwiches rest for a minute. Sprinkle with a pinch of flaky sea salt for extra flavor. Slice diagonally and serve warm.