Mustard Spinach (Tendergreen) – Cooked, Bleached, Drained with Salt
Mustard spinach, also known as tendergreen, is a nutrient-dense leafy green vegetable that adds a vibrant, earthy flavor to a variety of dishes. When prepared by cooking, bleaching, and draining with salt, mustard spinach becomes tender and easy to incorporate into your meals. This nutritious vegetable is not only low in calories but also rich in essential vitamins and minerals, making it an excellent addition to a balanced diet. Below is the nutritional breakdown for mustard spinach (cooked, bleached, drained with salt) per typical serving:
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 16 kcal |
| Protein | 1.7 g |
| Total Fat | 0.2 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 2.8 g |
| Dietary Fiber | 2.0 g |
| Sugars | 0.0 g |
| Calcium | 158 mg |
| Iron | 0.8 mg |
| Magnesium | 7 mg |
| Phosphorus | 18.0 mg |
| Potassium | 285 mg |
| Sodium | 250 mg |
| Zinc | 0.11 mg |
| Copper | 0.05 mcg |
| Manganese | 0.27 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 65.0 mg |
| Thiamin (Vitamin B1) | 0.041 mg |
| Riboflavin (Vitamin B2) | 0.062 mg |
| Niacin (Vitamin B3) | 0.43 mg |
| Vitamin B6 | 0.097 mg |
| Folate (Vitamin B9) | 73.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 410 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Mustard spinach, in its basic form, does not typically contain common allergens such as dairy, gluten, or soy. However, if cooked with added salt or other ingredients, it is important to check for any potential allergens in those additives.
Dietary Preferences
Mustard spinach is a versatile ingredient suitable for a variety of dietary preferences, including:
- Vegan and Vegetarian diets
- Gluten-free diets
- Low-calorie and low-fat diets
- High-fiber diets
- Low-sodium diets (note: contains sodium due to added salt, so it should be consumed in moderation for those watching sodium intake)
Cooking Tips
To enhance the flavor of mustard spinach, consider pairing it with garlic, onions, or a drizzle of olive oil for extra depth. It can be sautéed, added to soups or stews, or used as a filling in savory pies or wraps. The mild bitterness of mustard greens complements strong flavors, and the vegetable can be seasoned with vinegar or lemon juice for a refreshing twist.
Conclusion
Mustard spinach is an excellent source of vitamins and minerals, including a substantial amount of vitamin A, vitamin C, and calcium, while being low in calories and fats. Its high fiber content aids digestion and promotes overall health. Whether you’re looking to increase your vegetable intake or add a pop of color to your meals, mustard spinach is a healthy, delicious option that provides many nutritional benefits.
