Prime 11 Komatsuna (Japanese mustard spinach) Diet info 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 light taste and are ready very similar to 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.

Available in the market, 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 stored at room temperature.

Though they are often saved for as much as 3 days in chilly storage, recent komatsuna greens needs to be used as quickly as doable to get advantages.

Preparation and serving strategies

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

Earlier than cooking, wash the leaves completely 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 below 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 combined with different greens equivalent 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 could trigger conversion of nitrates to nitrites and nitrosamines by sure micro organism that thrive on ready nitrate-rich meals, equivalent to komatsuna, spinach, and lots of different inexperienced greens. These toxic compounds could show dangerous to well being.

  • Phytates and dietary fiber current within the komatsuna could intervene 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 individuals. Individuals with recognized oxalate urinary tract stones are suggested to keep away from consuming greens belong to the Brassica household. Enough consumption of water is, due to this fact, mandatory to keep up regular urine output.

  • Komatsuna may additionally include goitrogens which can intervene 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 data of the reader. It’s not for use to diagnose well being issues or for remedy functions. It’s not an alternative choice 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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≺≺ Again to Greens from Komatsuna. Go to right here for a formidable checklist of greens with full illustrations of their vitamin info and well being advantages.

≺≺ Again to House web page.

Additional studying:

  1. Refer Stanford Faculty of Medication Most cancers data 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).



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