Jute Potherb (Cooked, Blanched, Drained, with Salt)
Description
Jute potherb, a leafy green vegetable, is often found in traditional cuisines for its rich nutritional profile and delicate taste. When cooked, blanched, and drained, with a touch of salt, it offers a light and wholesome addition to any meal. Known for its soft texture and slightly mucilaginous quality, it is highly valued for its health benefits, particularly in various African, Middle Eastern, and Asian cuisines. This vegetable is low in fat but high in fiber, minerals, and vitamins, making it a nutritious choice for a balanced diet.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 37.0 kcal |
| Protein | 3.68 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.03 g |
| Carbohydrates | 7.29 g |
| Fiber | 2.0 g |
| Sugar | 1.0 g |
| Calcium | 211.0 mg |
| Iron | 3.14 mg |
| Magnesium | 62.0 mg |
| Phosphorus | 72.0 mg |
| Potassium | 550.0 mg |
| Sodium | 247.0 mg |
| Zinc | 0.79 mg |
| Copper | 0.255 mcg |
| Manganese | 0.123 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 33.0 mg |
| Thiamin (Vitamin B1) | 0.091 mg |
| Riboflavin (Vitamin B2) | 0.192 mg |
| Niacin (Vitamin B3) | 0.89 mg |
| Vitamin B6 | 0.57 mg |
| Folate (Vitamin B9) | 104.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 259.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Jute potherb is naturally free from common allergens like gluten, dairy, nuts, and soy. However, individuals with specific food sensitivities or allergies should consult with a healthcare professional before incorporating any new foods into their diet.
Dietary Preferences
Jute potherb is an excellent choice for a variety of dietary preferences, including:
- Vegan and Vegetarian: This ingredient contains no animal products, making it suitable for plant-based diets.
- Gluten-Free: Naturally gluten-free, itโs ideal for individuals with celiac disease or gluten sensitivity.
- Low-Calorie: At only 37 kcal per 100 grams, it’s a great option for those managing their calorie intake.
- High in Fiber: With 2g of fiber per 100g, it supports digestion and provides long-lasting fullness.
- Keto-Friendly: Its low carb content (7.29g per 100g) makes it a viable option for those following a ketogenic diet.
Health Benefits
Jute potherb is loaded with essential vitamins and minerals, which contribute to a wide range of health benefits. It is particularly rich in:
- Vitamin A: Supports vision health and skin integrity.
- Vitamin C: Helps boost the immune system, enhance iron absorption, and maintain skin health.
- Iron: An essential mineral for preventing anemia by supporting healthy blood circulation.
- Calcium and Magnesium: Vital for bone health and muscle function.
- Folate: Crucial for cellular function, tissue growth, and during pregnancy for fetal development.
Its high potassium content also helps maintain healthy blood pressure levels, while the zinc and copper contribute to immune function and metabolic processes.
Cooking Tips and Advice
When preparing jute potherb, the texture of the leaves becomes soft and slightly slippery once cooked. This characteristic makes it an excellent addition to soups, stews, or as a side dish. To enhance the flavor, try sautรฉing it with garlic, onions, and a touch of olive oil. If you prefer a lighter flavor, simply blanching and draining the leaves with salt is a quick and healthy preparation method.
Due to its high potassium and calcium content, this green can complement a variety of dishes, especially those requiring a balance of minerals. It pairs well with grains like rice or couscous, as well as with legumes such as lentils and beans.
Conclusion
Jute potherb is an often-overlooked superfood packed with essential nutrients that promote overall health. Whether used as a side dish, incorporated into hearty stews, or blended into smoothies, it provides a host of benefits for the body, supporting everything from digestive health to immune function. With its light flavor and versatile texture, jute potherb is a great addition to any kitchen, especially for those seeking nutrient-dense, low-calorie foods that align with various dietary needs.
