New York Veggie Guide: Arugula in May

arugula, fresh produce in new york, in season produce in New York

By H. Zell (Own work) [GFDL ( or CC-BY-SA-3.0 (, via Wikimedia Commons

ER-DOX believes in promoting healthy lifestyles in our communities throughout Long Island and Brooklyn, as well as across the whole of New York State.  As an urgent care provider on Long Island and in Brooklyn, we understand the importance of healthy habits and the impact that healthy habits have on the overall health of our patients and community members.  One of the easiest ways to better health is by eating foods that are natural and good for you!

We are proud to introduce our New York Veggie Guide – a guide to all that is tasty and seasonal in New York.  We’ll let Long Island and Brooklyn know why each veggie is good for you as well as share some yummy, easy recipes, so that you can experiment and have fun with your food.  Get ready to hit your local Long Island or Brooklyn farmers’ market and feel confident picking out fresh fruits and veggies that you can add to your diet to promote overall good health and well-being!

First up . . . arugula!  This yummy leafy green is an early sprouter, so you should start seeing it in local markets in May.

Here are some arugula facts:


  • Great source of folic acid (helps prevent birth defects and lowers the risk of high blood pressure)
  • Great source of vitamins A, C, and K
    • Vitamin A – helps promote normal vision and also helps the heart, lungs, kidneys, and other organs to function properly
    • Vitamin C – acts as an antioxidant to protect cells from the damage caused by free radicals, also needed to make collagen which a protein that helps wounds to heal
    • Vitamin K – essential for blood clotting and bone mineralization
  • Contains high levels of iron and copper.  In fact it has 4 times the amount of iron found in the same serving size of iceberg lettuce!  Iron helps transport oxygen throughout the body and a deficiency can lead to fatigue and/or anemia.  Copper helps your body make red blood cells and keep your immune system healthy.
  • Contains phytochemicals that battle cancer-causing elements in the body


Ideas for enjoying arugula:


  • A simple salad with lemon, balsamic vinegar, parmesan, and pine nuts
  • On a grilled cheese sandwich with garlic
  • In a pasta salad with Dijon mustard and goat cheese
  • As a pesto to serve with pasta or spread on warm bread
  • In a smoothie with pineapple, other mixed greens, and cashews


Share with us on Facebook your favorite arugula recipe!  Have you been to your local farmers’ market yet?  We would love to hear from you!


The information provided on our blog is not meant to replace the care or guidance of your medical provider.  If you have specific questions please call or see your professional health care provider.



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