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


Choice and storage

Komatsuna will 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 into 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 dwelling, 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 attainable 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 quite a lot 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 ideas:

Fried-rice-with-Komatsuna
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 reminiscent of 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 hen, mushroom, and chopped inexperienced onions.

  • Komatsuna will 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, reminiscent of 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, incorporates oxalic acid, a naturally occurring substance present in some greens which can crystallize as oxalate stones within the urinary tract in some folks. Folks with recognized oxalate urinary tract stones are suggested to keep away from consuming greens belong to the Brassica household. Sufficient consumption of water is, subsequently, essential to keep up regular urine output.

  • Komatsuna may 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 meant solely for the final info of the reader. It’s not for use to diagnose well being issues or for remedy 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.)

You might also wish to learn ≻≻

  1. ≺≺ Mizuna Diet details.

  2. ≺≺ Broccoli rabe Well being advantages.

  3. ≺≺ Chinese language broccoli (Gai lan) Well being advantages.

  4. ≺≺ Komatsuna Well being advantages.

  5. ≺≺ Mustard-greens Well being advantages.

≺≺ Again to Greens from Komatsuna. Go to right here for a powerful record of greens with full illustrations of their vitamin details and well being advantages.

≺≺ Again to Residence web page.

Additional studying:

  1. Refer Stanford College 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).



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