Rocket

Rocket (arugula) is safe throughout pregnancy. It is a good source of folate and vitamin K, and adds flavour and nutrition to salads and cooked dishes.

Safe to eat

Rocket — also known as arugula — is a peppery salad leaf that is completely safe to eat during pregnancy. It provides folate, vitamin K, vitamin C, and potassium. Like all leafy greens, it should be washed thoroughly under cold running water before eating, even if sold in pre-washed bags. Rocket wilts quickly, so it is best used fresh. It can be eaten raw in salads, used as a pizza topping added after baking, or briefly wilted into pasta dishes. Rocket is one of the more strongly flavoured salad greens, which some pregnant women find helpful when other foods taste bland or different — though equally, some women find its bitterness changes during pregnancy, which is a normal response to hormonal shifts.

What to be aware of

Wash rocket leaves thoroughly under cold running water before eating.
Rinse even pre-washed or bagged rocket.
Eat soon after washing — rocket wilts and deteriorates quickly once rinsed.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Rocket, Parmesan, and lemon salad

A classic Italian-style salad that takes minutes to make and packs in folate and calcium.

Pregnancy tip: Dress the salad just before serving — rocket wilts quickly once dressed. Use a peeler to shave large, elegant pieces of Parmesan.

Ingredients

80g fresh rocket, washed and dried
30g Parmesan, shaved with a peeler
Juice of half a lemon
2 tbsp extra virgin olive oil
Salt and black pepper
Optional: a handful of pine nuts, toasted

Method

Place the rocket in a large bowl.
Whisk lemon juice and olive oil together with a pinch of salt.
Dress the rocket just before serving and toss gently.
Scatter over the Parmesan shavings and pine nuts.
Finish with a few turns of black pepper.