Nutrition

High 11 Komatsuna (Japanese mustard spinach) Diet info and Well being advantages

High 11 Komatsuna (Japanese mustard spinach) Diet info and Well being advantages
02
Nov

Choice and storage

Komatsuna might be harvested at any stage- from microgreens to flowering tops. Whereas younger, its leaves have a gentle taste and are ready very like spinach. Because the plant grows, the stems grow to be more durable, and taste grows stronger and warmer, and therefore, require an extended cooking time.

Out there, search for contemporary greens that includes crispy, darkish inexperienced leaves. Keep away from wilt, noticed, or discolored leaves.

At house, maintain the leaves within the fridge quickly after shopping for as they wither quickly if saved at room temperature.

Though they are often saved for as much as 3 days in chilly storage, contemporary komatsuna greens must be used as quickly as potential to get advantages.

Preparation and serving strategies

Komatsuna is a well-liked green-leafy vegetable within the Japanese food regimen. Recent leaves, flower buds, and stems are utilized in a wide range of cuisines throughout East-Asia.

Earlier than cooking, wash the leaves totally in clear working water to take away sand/grime after which rinse in saline water for about half-hour to take away any insecticide residues. Trim away thick petioles and stems.

Listed here are some serving ideas:

Fried rice with eggs and Komatsuna. Courtesy: Kakei.R

  • Recent tender Japanese mustard-spinach greens are eaten uncooked both as a salad or loved juiced.

  • Put together easy fried rice with eggs and Japanese mustard spinach (小松菜の炒飯).

  • In Japan, mature komatsuna leaves are steam-cooked alone or blended with different greens corresponding to spinach in ohitashi. Boiled greens seasoned with dried bonito flakes, sesame seeds, and soy sauce broth as a dressing to taste and to tame the pungent, peppery taste.

  • Use in dashi-soups mixing with rooster, mushroom, and chopped inexperienced onions.

  • Komatsuna might be substituted for napa (Chinese language) cabbage for a extra extremely flavored model of kimchee.

Security profile

  • Reheating of Japanese spinach leftovers might trigger conversion of nitrates to nitrites and nitrosamines by sure micro organism that thrive on ready nitrate-rich meals, corresponding to komatsuna, spinach, and lots of different inexperienced greens. These toxic compounds might show dangerous to well being.

  • Phytates and dietary fiber current within the komatsuna might intrude with the bioavailability of iron, calcium, and magnesium.

  • Komatsuna, being a Brassica household vegetable, incorporates oxalic acid, a naturally occurring substance present in some greens which can crystallize as oxalate stones within the urinary tract in some individuals. Individuals with identified oxalate urinary tract stones are suggested to keep away from consuming greens belong to the Brassica household. Ample consumption of water is, due to this fact, crucial to keep up regular urine output.

  • Komatsuna might also include goitrogens which can intrude with thyroid hormone manufacturing and might trigger thyroxin hormone deficiency in people with thyroid dysfunction.

(Medical Disclaimer: The knowledge and reference guides on this web site are supposed solely for the overall data of the reader. It’s not for use to diagnose well being issues or for therapy functions. It’s not an alternative to medical care offered by a licensed and certified well being skilled. Please seek the advice of your well being care supplier for any recommendation on drugs.)

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≺≺ Again to Greens from Komatsuna. Go to right here for a powerful checklist of greens with full illustrations of their diet info and well being advantages.

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Additional studying:

  1. Refer Stanford Faculty of Drugs Most cancers data Web page- Diet to Scale back Most cancers Threat (Hyperlink opens in new window).

  2. USDA Nationwide Nutrient Database.

  3. Kitazawa Seed Firm (Hyperlink opens in new window).

  4. Specialty Produce (Hyperlink opens in new window).