Mustard Spinach (Tendergreen) – Raw
Mustard spinach, also known as tendergreen, is a nutrient-dense leafy green vegetable with a slightly peppery flavor, making it an excellent addition to a wide range of dishes, from salads to sautés. This vibrant, versatile vegetable is not only a tasty ingredient but also offers numerous health benefits, thanks to its rich profile of vitamins, minerals, and antioxidants.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 22 kcal |
| Protein | 2.2 g |
| Fat | 0.3 g |
| Saturated Fat | 0.015 g |
| Carbohydrates | 3.9 g |
| Fiber | 2.8 g |
| Sugar | 0.0 g |
| Calcium | 210 mg |
| Iron | 1.5 mg |
| Magnesium | 11 mg |
| Phosphorus | 28 mg |
| Potassium | 449 mg |
| Sodium | 21 mg |
| Zinc | 0.17 mg |
| Copper | 0.075 mcg |
| Manganese | 0.407 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 130 mg |
| Thiamine (B1) | 0.068 mg |
| Riboflavin (B2) | 0.093 mg |
| Niacin (B3) | 0.678 mg |
| Vitamin B6 | 0.153 mg |
| Folate | 159 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 495 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits:
- Rich in Antioxidants: Mustard spinach is an excellent source of vitamin C and other antioxidants, which help protect the body from oxidative stress and support immune function.
- High in Fiber: With 2.8g of dietary fiber per 100g, it contributes to digestive health, aids in maintaining a healthy weight, and supports cholesterol management.
- Packed with Vitamins and Minerals: This leafy green provides essential vitamins like A, C, and B-complex (including folate), which are crucial for skin health, immune function, and energy production. It also boasts significant amounts of calcium and iron for strong bones and healthy blood.
- Low in Calories: At just 22 calories per 100g, mustard spinach is an excellent choice for those looking to maintain or lose weight while still getting a good dose of essential nutrients.
Dietary Preferences:
- Vegan and Vegetarian: Mustard spinach is naturally plant-based, making it suitable for both vegan and vegetarian diets.
- Gluten-Free: This leafy green contains no gluten, making it an ideal option for those with celiac disease or gluten sensitivities.
- Low-Carb: With only 3.9g of carbs per 100g, mustard spinach is a great choice for those following low-carb or ketogenic diets.
Allergen Information:
- Mustard spinach is free from common allergens like nuts, dairy, and soy. However, as with any food, individuals with specific sensitivities to other leafy greens or plants should exercise caution.
How to Enjoy Mustard Spinach:
Mustard spinach can be enjoyed raw in salads, sandwiches, or wraps, adding a peppery, tangy flavor to your dishes. It can also be lightly sautéed or steamed to soften its texture and mellow its spice, making it a perfect side dish or addition to stir-fries, soups, and stews. For an extra nutritional boost, pair it with other leafy greens like kale or collard greens, or add it to smoothies for an energizing start to your day.
Conclusion:
With its vibrant color, delicate yet bold flavor, and impressive nutritional profile, mustard spinach (tendergreen) is a wonderful addition to any meal. Its low calorie, high nutrient content makes it a perfect choice for those looking to boost their health without compromising on taste. Whether you’re using it as a garnish, a base for a salad, or as a cooked side dish, this leafy green is sure to elevate your dishes and support your overall well-being.
