**Rocket Nutritional Facts:**
Rocket, also known as arugula, can be sprouted or grown as microgreens. Here are some key nutritional facts about rocket:
- Vitamins and Minerals: Rocket is a rich source of vitamins A, C, and K, as well as minerals like calcium, iron, and potassium.
- Antioxidants: Rocket contains various antioxidants, including beta-carotene and lutein, which help protect the body against oxidative stress.
- Phytonutrients: Rocket is abundant in phytonutrients, such as glucosinolates, which have been associated with potential anti-cancer properties.
- Fiber: Rocket is high in dietary fiber, promoting healthy digestion and aiding in weight management.
**Health Benefits of Rocket:**
Including rocket sprouts or microgreens in your diet can offer several health benefits, including:
- Digestive Health: The fiber content in rocket supports a healthy digestive system and may help prevent constipation.
- Bone Health: Rocket is a good source of calcium and vitamin K, both of which are important for maintaining strong and healthy bones.
- Eye Health: The vitamin A and lutein in rocket contribute to good eye health and may help prevent age-related macular degeneration.
- Anti-inflammatory Effects: The phytonutrients in rocket possess anti-inflammatory properties, which can help reduce inflammation in the body.
- Weight Management: Rocket's low calorie and high fiber content make it a beneficial food for weight management and satiety.
- Germination Length: Rocket seeds typically sprout within 3 to 5 days.
- Optimal Temperature: The ideal temperature for sprouting rocket is between 60°F (15°C) and 70°F (21°C).
Instructions for sprouting rocket:
- Rinse the rocket seeds thoroughly under running water.
- Place the seeds in a sprouting tray or a wide-mouthed jar covered with a mesh or cheesecloth. Add enough water to cover the seeds.
- Soak the seeds in water for about 8-12 hours.
- After soaking, drain the water from the tray or jar and rinse the seeds again.
- Tilt the tray or jar at an angle to allow excess water to drain out while still providing airflow.
- Rinse the seeds twice a day, making sure to drain out all excess water.
- Keep the sprouting tray or jar in a well-ventilated area away from direct sunlight.
- Continue rinsing and draining the seeds twice a day until they have sprouted and developed small leaves.
- Once the sprouts have reached the desired length (around 1-2 inches), they are ready to be harvested.
- Rinse the sprouts one final time before consuming. Store them in the refrigerator and consume within a few days for the best quality.
- Germination Length: Rocket microgreens typically germinate within 3 to 5 days.
- Optimal Temperature: The ideal temperature for growing rocket microgreens is between 60°F (15°C) and 70°F (21°C).
Instructions for growing rocket microgreens:
- Fill a shallow tray or container with a well-draining growing medium, such as potting soil or coco coir.
- Moisten the growing medium with water, ensuring it is evenly moist but not overly saturated.
- Spread the rocket seeds evenly over the surface of the growing medium. Press them gently into the soil without burying them too deep.
- Place the tray in a warm and well-lit area, away from direct sunlight initially.
- Cover the tray with a lid or plastic wrap to create a humid environment for the seeds to germinate.
- After 3-5 days, once the seeds have germinated, remove the cover and move the tray to a well-lit area or provide artificial light using grow lights.
- Water the microgreens regularly, keeping the growing medium moist but not waterlogged.
- After 10-14 days, when the microgreens have reached a height of 2-3 inches and developed their first set of true leaves, they are ready to be harvested.
- Use a pair of clean scissors to cut the microgreens just above the soil line. Rinse them gently before consuming or storing in the refrigerator.
Remember to maintain cleanliness and hygiene during the growing process, including using clean equipment, washing hands before handling seeds and sprouts, and regularly sanitizing the growing trays.