Are you looking for a way to add some nutrition to your meals without adding extra calories? Look no further than 1 oz of Mustard Spinach (Tendergreen) which contains only 6 calories. But that's not all – this leafy green is packed with nutrients that can benefit your health in many ways!

Mustard Spinach is a great source of vitamins A, C, and K, as well as iron, calcium, and fiber. It also contains antioxidants that can help protect your cells from damage caused by free radicals.

In this article, we'll explore the nutritional benefits of Mustard Spinach, as well as how to incorporate it into your meals and store it properly. We'll even share some fun facts about this unique green!

Nutritional information of Mustard Spinach

As mentioned earlier, Mustard Spinach is a nutrient-rich green that boasts many health benefits. In addition to the vitamins and minerals listed above, it also contains small amounts of folate, magnesium, and potassium. One oz (28g) of Mustard Spinach provides approximately:

• 6 calories
• 1 gram of protein
• 1 gram of carbohydrates
• 0 grams of fat
• 1 gram of fiber

Health benefits of Mustard Spinach

In addition to being low in calories, Mustard Spinach has numerous health benefits. Here are some of the most notable ones:

• Boosts immunity: Vitamin C helps to support a healthy immune system and prevent infections.
• Enhances heart health: The fiber and antioxidants in Mustard Spinach can help lower cholesterol and improve blood pressure.
• Supports bone health: Vitamin K is crucial for maintaining strong bones, while calcium and magnesium help to build bone density.
• Regulates digestion: Fiber can help keep your digestive system running smoothly and prevent constipation.

How to use Mustard Spinach in cooking

Mustard Spinach has a slightly bitter and peppery flavor that pairs well with many different dishes. Here are some ideas for incorporating it into your meals:

• Add it to salads for a nutritious and flavorful twist.
• Use it in soups, stews, or curries to add an extra layer of flavor and nutrition.
• Saute it with garlic and oil as a simple and tasty side dish.
• Blend it into smoothies for a nutrient-packed drink.

Easy Mustard Spinach recipes

Looking for some recipe ideas to try with Mustard Spinach? Here are a few to get you started:

• Mustard Spinach Pesto: Blend 2 cups of Mustard Spinach with 1/4 cup of pine nuts, 1/4 cup of grated Parmesan cheese, 1/4 cup of olive oil, and 2 garlic cloves. Serve with pasta or crostini.
• Mustard Spinach Soup: Saute 1 chopped onion and 2 minced garlic cloves in a pot with 2 tablespoons of butter. Add 6 cups of chicken or vegetable broth, 1 chopped potato, and 4 cups of Mustard Spinach. Cook until the vegetables are tender, then puree with an immersion blender. Add salt and pepper to taste.
• Mustard Spinach Quiche: Whisk together 6 eggs, 1 cup of milk, 1/2 cup of grated cheddar cheese, and 2 cups of chopped Mustard Spinach. Pour into a pie crust and bake at 375 degrees for 30-35 minutes, or until set.

Common substitutes for Mustard Spinach

If you can't find Mustard Spinach or simply don't like its flavor, there are plenty of substitutes you can use in its place:

• Arugula: Like Mustard Spinach, this green has a peppery flavor that works well in salads and sandwiches.
• Kale: A sturdy green with a slightly bitter taste, kale is great in soups and stews.
• Swiss chard: This colorful green has a mild, slightly sweet flavor that works well in stir-fries and sautes.
• Collard greens: These slightly bitter and earthy greens are great in Southern-style dishes and smoothies.

How to store Mustard Spinach

To keep Mustard Spinach fresh for as long as possible, follow these storage tips:

• Store it in a plastic bag or container in the fridge.
• Add a paper towel to the bag or container to absorb excess moisture.
• Use it within 3-5 days for best quality.

How to grow Mustard Spinach

If you're feeling adventurous, you can try growing your own Mustard Spinach! Here are some tips to get you started:

• Plant the seeds in early spring or late summer in a sunny location with well-draining soil.
• Sow the seeds about 1/4 inch deep and 2-3 inches apart.
• Keep the soil moist but not waterlogged.
• Harvest the leaves when they are young and tender, about 4-6 weeks after planting.

Interesting facts about Mustard Spinach

Did you know that Mustard Spinach is also known as Tendergreen or Komatsuna? Here are some more fun facts about this unique green:

• It is a leafy vegetable that is commonly used in Japanese, Korean, and Chinese cuisine.
• It is a close relative of mustard greens, but has a milder flavor.
• It is often used in salads and stir-fries, but can also be pickled or used in soups.
• It is a cool-season crop that grows well in mild climates.

Where to buy Mustard Spinach

If you're looking to try Mustard Spinach for yourself, here are some places to look:

• Farmer's markets
• Asian grocery stores
• Specialty food stores
• Online retailers

How to clean Mustard Spinach

Before using Mustard Spinach, it's important to clean it thoroughly to remove any dirt or debris. Here's the best way to do it:

• Fill a large bowl or sink with cool water.
• Add the Mustard Spinach leaves and swish them around gently with your hands.
• Let them soak for a few minutes to allow any dirt or sand to settle to the bottom of the bowl.
• Remove the leaves from the water and rinse them under cool running water.
• Pat them dry with a towel or salad spinner.