1 Lb Mustard Spinach (Tendergreen) (Without Salt, Drained, Cooked, Boiled) contains 73 calories per serving. Mustard spinach, also known as tendergreen, is a leafy green vegetable packed with essential vitamins and minerals, making it a healthy addition to any meal.

In addition to being low in calories, mustard spinach is a great source of vitamin A, C, and K, as well as folate, calcium, and iron. It can be eaten cooked or raw, making it a versatile ingredient that can be easily incorporated into your diet.

In this article, we'll take a closer look at this superfood and share some ways to enjoy it in your meals.

Introduction to Mustard Spinach

Mustard spinach, also known as tendergreen, belongs to the Brassica family, which also includes broccoli, kale, and cabbage. It is a cool-season crop that can be grown throughout the year. Native to Asia and Europe, mustard spinach has been cultivated for centuries and was once known as the 'poor man's kale.' It has a slightly bitter taste and a tender texture that becomes more robust when cooked. Today, mustard spinach is popular in many cuisines worldwide and is prized for its nutritional value and versatile flavor.

Calories in Mustard Spinach

A 1 Lb serving of mustard spinach (without salt, drained, cooked, boiled) contains 73 calories. However, the number of calories can vary depending on the preparation method, cooking time, and added ingredients. For example, if you sauté mustard spinach with butter or oil, you'll add more calories to the dish. Similarly, if you add high-calorie foods like cheese or croutons to a salad with mustard spinach, the overall caloric value will increase. To keep the calorie count low, it is best to prepare mustard spinach with minimal added fat and pair it with other healthy ingredients like lean protein, whole grains, and vegetables.

Vitamins and Minerals in Mustard Spinach

Mustard spinach is a nutrient-dense vegetable that is packed with vitamins, minerals, and antioxidants. A single serving provides significant amounts of vitamin A, C, and K, as well as folate, calcium, and iron. Vitamin A is essential for maintaining healthy vision, skin, and immune function. Vitamin C supports the growth and repair of tissues in the body, while vitamin K plays a crucial role in blood clotting and bone metabolism. Calcium and iron are both necessary for strong bones, muscles, and overall health. In addition to these essential nutrients, mustard spinach contains phytochemicals that have anti-inflammatory and cancer-fighting properties. Eating a diet rich in leafy greens like mustard spinach can lower your risk of chronic disease and promote optimal health.

Health Benefits of Mustard Spinach

Mustard spinach has a variety of health benefits due to its high nutrient content and antioxidant properties. Here are some of the ways it can promote optimal health: 1. Reduced risk of chronic disease - Eating a diet rich in leafy greens like mustard spinach can lower your risk of heart disease, stroke, diabetes, and certain types of cancer. 2. Improved digestion - The fiber in mustard spinach can help regulate bowel movements and prevent constipation. It also promotes the growth of healthy gut bacteria.

Cooking with Mustard Spinach

Mustard spinach can be eaten raw or cooked and can be used in a variety of dishes, from salads and stir-fries to soups and stews. Here are some cooking tips and recipe ideas: 1. Sautéed mustard spinach - Heat a little olive oil in a pan and add chopped garlic and mustard spinach. Cook until the leaves are wilted, then season with salt and pepper. Serve as a side dish or over rice. 2. Mustard spinach salad - Toss mustard spinach with chopped veggies like carrots and cucumbers, and add a dressing made with lemon juice, olive oil, and Dijon mustard.

Mustard Spinach vs Regular Spinach

Mustard spinach and regular spinach are both leafy greens that belong to the same family. However, there are some differences between them in terms of taste, texture, and nutrient content. Mustard spinach has a slightly bitter taste and a tender texture that becomes more robust when cooked. It also has a higher vitamin A and calcium content than regular spinach. Regular spinach has a milder flavor and a delicate texture that is best suited for salads and sandwiches. It is a good source of vitamin C and iron but has lower calcium content than mustard spinach.

How to Incorporate Mustard Spinach into Your Diet

There are many ways to incorporate mustard spinach into your diet, whether you prefer it raw or cooked. Here are some ideas: 1. Add to salads - Toss mustard spinach with other leafy greens like arugula and kale for a nutrient-packed salad base. 2. Blend into smoothies - Add a handful of mustard spinach to your favorite fruit smoothie for an extra boost of vitamins and minerals.

Potential Risks of Consuming Mustard Spinach

While mustard spinach is generally considered safe for most people, there are some potential risks and side effects to be aware of. 1. Oxalate content - Mustard spinach contains oxalates, which can contribute to the formation of kidney stones in people who are prone to them. If you have a history of kidney stones or kidney disease, it is best to limit your intake of high-oxalate foods like mustard spinach. 2. Allergic reactions - Some people may experience allergic reactions to mustard greens or other leafy greens. Symptoms can include itching, swelling, and difficulty breathing. If you have a known allergy to these foods, avoid consuming mustard spinach.

Storage and Shelf Life of Mustard Spinach

To store mustard spinach, rinse it under cold water and pat it dry with a clean towel or paper towel. Wrap the leaves in a damp paper towel and place them in a plastic bag or container. The spinach will stay fresh in the refrigerator for up to a week. If you have excess mustard spinach that you won't be able to use up within a week, you can blanch it and freeze it for later use. To blanch, simply boil the spinach for 1-2 minutes, then transfer it to a bowl of ice water to stop the cooking process. Drain the spinach and freeze it in an airtight container for up to 6 months. It is important to store mustard spinach properly and consume it before it spoils to avoid food waste and ensure that you're getting the maximum nutritional value.

Conclusion

Mustard spinach is a healthy and versatile leafy green that can be enjoyed in many different ways. It is packed with essential vitamins, minerals, and antioxidants, and has been shown to promote optimal health and reduce the risk of chronic disease. Whether you're looking to boost your nutrient intake or incorporate more plant-based foods into your diet, mustard spinach is a great choice. Try one of the recipe ideas mentioned in this article or experiment with your own creations. Remember to store your mustard spinach properly and be mindful of any potential risks or side effects. With these tips in mind, you can enjoy the delicious flavor and numerous health benefits of mustard spinach for years to come.