This peppery-tasting salad green gives a real lift to all kinds of salads and side dishes. It’s also delicious stirred through pastas or risottos just before serving. Rocket is also known as arugula. It’s available in two varieties – the regular, larger-leafed rocket and the smaller, narrow-leafed kind, which is also sold as baby or wild rocket. Baby rocket has a crisper texture and slightly more peppery flavour than regular rocket.
To Buy
Look for fresh-looking, bright green rocket, with a fresh smell
To Store
Wrap rocket in paper towels then store in a plastic bag in the crisper section of your fridge for 2 to 3 days.
To Prepare
Wash well in cold water then pat dry or spin in a salad spinner. Tear larger leaves into bite-sized pieces.
Rocket is a source of vitamin C. Among other benefits, this vitamin helps with wound healing, as well as helping to maintain healthy gums. Rocket also provides beta-carotene, which our bodies convert to vitamin A. This vitamin is important for healthy eyes.
| Quantity per serve (30g) | Quantity per 100g | |
|---|---|---|
| Energy | 45kJ | 150kJ |
| Protein | 1.1g | 3.8g |
| Fat, total | 0.1g | 0.3g |
| - saturated | 0.0g | 0.0g |
| Carbohydrates | 1.4g | 4.8g |
| - sugars | 1.4g | 4.5g |
| Sodium | 8mg | 27mg |
| Dietary fibre | 1.0g | 3.2g |
| Vitamin A equivalents | 100mcg | 330mcg |
| Folate | 30mcg | 100mcg |
| Vitamin C | 17mg | 55mg |
| Potassium | 160mg | 540mg |
QUANTITIES STATED ABOVE ARE AVERAGES ONLY
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