Prime 11 Komatsuna (Japanese mustard spinach) Diet information and Well being advantages

Choice and storage

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

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

At house, hold 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, recent komatsuna greens must be used as quickly as doable 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 operating water to take away sand/dust 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 combined 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 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, similar to komatsuna, spinach, and plenty of different inexperienced greens. These toxic compounds might show dangerous to well being.

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

• Komatsuna, being a Brassica household vegetable, accommodates 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, subsequently, obligatory to keep up regular urine output.

• Komatsuna may additionally comprise goitrogens which can intervene with thyroid hormone manufacturing and may 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 info of the reader. It isn’t for use to diagnose well being issues or for remedy functions. It isn’t 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 medicines.)

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Additional studying:

1. Refer Stanford Faculty of Drugs Most cancers info 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).