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

Choice and storage

Komatsuna could be harvested at any stage- from microgreens to flowering tops. Whereas younger, its leaves have a gentle taste and are ready very similar to spinach. Because the plant grows, the stems grow to be harder, 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 dwelling, maintain the leaves within the fridge quickly after shopping for as they wither quickly if stored at room temperature.

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

Preparation and serving strategies

Komatsuna is a well-liked green-leafy vegetable within the Japanese weight loss program. Contemporary 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 operating water to take away sand/filth 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 suggestions:

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

• Contemporary 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 similar 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 could 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, similar 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, comprises oxalic acid, a naturally occurring substance present in some greens which can crystallize as oxalate stones within the urinary tract in some folks. Individuals with identified oxalate urinary tract stones are suggested to keep away from consuming greens belong to the Brassica household. Sufficient consumption of water is, subsequently, obligatory 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 data and reference guides on this web site are meant solely for the final info 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 supplied 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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Additional studying:

1. Refer Stanford Faculty of Drugs Most cancers info Web page- Diet to Scale back Most cancers Danger (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).