- Asian Mizuna Greens: How To Grow Mizuna Greens In The Garden
- Mizuna Greens Information
- How to Grow Mizuna Greens in the Garden
- Mizuna: the grow anywhere green
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- Japanese Salad with Carrot Ginger Dressing
- Japanese Tea Leaf Salad
- What Is Mizuna? All About This Unique, Leafy Green
- Very nutritious
- Rich in antioxidants
- Excellent source of vitamin K
- Good source of vitamin C
- Contains powerful cancer-fighting compounds
- May protect eye health
- What is Mizuna?
- Where does Mizuna Come From?
- What does mizuna taste like?
- Is Mizuna good for you?
- What are some great recipes for mizuna?
- Related posts:
Asian Mizuna Greens: How To Grow Mizuna Greens In The Garden
A popular leafy vegetable from Asia, mizuna greens are used worldwide. Like many Asian greens, mizuna greens are related to the more familiar mustard greens, and can be incorporated into many Western dishes. Keep reading for more information on growing mizuna greens.
Mizuna Greens Information
Mizuna greens have been cultivated in Japan for centuries. They are likely originally from China, but throughout Asia they are considered a Japanese vegetable. The name mizuna is Japanese and translates as juicy or watery vegetable.
The plant has deeply jagged, branched dandelion-like leaves , making it ideal for cut and grow again harvesting. There are two main varieties of mizuna: Mizuna Early and Mizuna Purple.
- Mizuna Early is tolerant to both heat and cold and slow to go to seed, making it an ideal green for continuous summer harvest.
- Mizuna Purple is best picked when its leaves are small, after only a month of growth.
In Asia, mizuna is often pickled. In the west, it is much more popular as a salad green with its mild, yet peppery, taste. It also works well in stir-fries and soups.
How to Grow Mizuna Greens in the Garden
Care for mizuna greens is similar to that for other Asian mustard-like greens. Even Mizuna Early will bolt eventually, so for the most prolonged harvest, sow your seeds six to 12 weeks before the first frost of autumn or in late spring.
Plant your seeds in moist but well-drained soil. Before planting, loosen the soil to at least 12 inches deep and mix in some manure. Plant the seeds 2 inches apart, ¼ inch deep, and water well.
After the seeds have germinated (this should take only a few days), thin the plants to 14 inches apart.
That’s basically it. Ongoing care is not much different from that of other greens in the garden. Water and harvest your greens as needed.
Mizuna: the grow anywhere green
If you are missing summer’s salad greens, this is the plant for you.
Words: Jenny Somervell
If you have ever opened a packet of mescalin greens from the supermarket, chances are you have come across the bright green, finely-dissected leaves of mizuna (pronounced meezuna).
For years I dismissed this winter green, considering it a second-rate filler. I was wrong.
It is one of the most useful and fastest-growing salad plants, growing virtually anywhere, anytime, tolerating heat, cold and wet soils. Anything except dry.
It is one of the few veges in our garden that grows faster than the weeds.New Zealand gardener and cook Mary Browne recommends growing mizuna for a continuous supply of delectable greens, and in our Canterbury winters, mizuna is our most reliable leafy green. Even in the coldest months, it continues to grow in our greenhouse, filling the gaps when our other leafy greens wane.
Bunch of Mizuna (Japanese mustard) leafy green salad.
The feathery leaves are a good lettuce substitute, or a crisp, tender adjunct to whatever salad ingredients are available. The flavour is mild, the texture juicy and crunchy. The dark, chorophyll-laden leaves contain minerals, beta-carotene, vitamin C, folate and iron.
Mizuna is both heat and cold-tolerant, happily surviving sub-zero temperatures and snow in our southern garden.
Even when sown in spring, it is one of the most bolt-resistant of the oriental brassicas.
In summer, the bushy clumps of glossy green, feathery leaves are surprisingly decorative interspersed among brightly-coloured annuals in a flower bed, as an edging, or dotted among other veges and herbs.
Unlike most cutting greens, mizuna retains its rosette shape and looks good, even with regular cutting.
Mizuna is actually a brassica (Brassica rapa subsp nipposinica), evolving from the primitive turnip. This may not sound promising, but the flavour and appearance bear little resemblance to turnips.
It’s probably Chinese in origin, but the best varieties have been developed in Japan where it is know as mizu-na (water/juicy vegetable) or kyo-na (Kyoto greens).
At least 16 varieties are known, including attractive red-leaved forms. Hybrid varieties are higher yielding with broader, less-serrated leaves. Clumps grow to about 23cm high and can spread to 45cm.
Red and green leafed mizuna.
HOW TO GROW MIZUNA
Mizuna prefers temperatures between 8-18˚C, making it ideal for growing in winter in an unheated greenhouse. It seems very tolerant of low light levels, growing longer than most vegetables.
Greenhouse sowings can be made in late autumn and early winter and eaten when young and tender or left to be a productive winter heading crop.
Another sowing in late winter in containers can provide plants for planting outdoors in early spring.
In addition, seeds can be direct sown from spring through to autumn.
Plants can be grown as fast baby-leaf crops for a quick one-off harvest, as a cut-and-come-again crop, or as mature plants for frequent leaf picking.
We combine all three methods.
WHAT MIZUNA LIKES
Mizuna isn’t fussy. It tolerates a wide range of soil types, as long as they are fertile and moisture-retentive. Additional feeding is usually not needed if lots of organic matter is incorporated before sowing or planting.
I sow mizuna in rows and gradually thin sequentially, initially to 10cm apart, and then 20-45 cm apart, depending on how big we want our final plants to be.
These first thinnings go straight into our salads – well-washed roots and all – and are succulent and tender. Sometimes I will also transplant a few elsewhere.
If transplants are used, it is best to either transplant when they are very small, or sow into modules. Any check in growth can result in plants quickly running to seed.
Seedlings will be ready to plant out in 2-3 weeks from sowing.
Though mizuna is frost-tolerant, spring and autumn-sown plants in cooler climates will be faster growing and produce more tender greens under cloches.
Summer sowings, on the other hand, may benefit from light shade.
If plants do not appear to be growing rapidly, a liquid feed with seaweed will boost them along nicely.
Plants need to be kept well watered, especially in hot weather.
Healthy plants are seldom troubled by pests.
To rejuvenate older plants, cut all the leaves to about 2-3cm above the ground, then liquid feed to boost new growth.
HOW TO USE MIZUNA
You can eat your first greens as soon as 16 days after sowing, and any stage of growth can be harvested from small seedlings to large plants.
The younger and smaller the leaves, the more tender to eat. The leaves make an attractive garnish and even the flowering shoots area can be eaten. Older leaves can be fibrous, especially if lacking water.
In the West, mizuna is popular as an off-season salad vegetable and the baby leaves have become common in mescalin.
In the East, mizuna is treated like other oriental greens, either steamed or stir-fried, alone or with other vegetables, meat, poultry or fish.
Traditionally it is cooked in soups, or pickled, or cooked in sukiyaki-like dishes.
Stalk pieces are pickled and served as an appetiser or a piquant bite with a cold beer.
We tried it stir-fried with mushrooms, onion and garlic. Delicious!
It would seem there is room in the West for more adventurous cooking with this versatile green.
Our conclusion: when all other salad plants in the garden succumb – and you can count on it in winter – this stalwart of garden greens will not fail you.
11 TIPS FOR USING MIZUNA
• Use mizuna in any recipes which call for mustard greens or cabbage.
• Stalks and leaves should be separated – stalks need longerto cook.
• Leaves cook very rapidly – just a pan off the heat may be sufficient. If cooked too long, greens will be limp and lifeless.
• Use generously in cooking mizuna cooks down a lot, like spinach and silverbeet.
• Try adding it as a pizza topping, toss into pasta, or blend into pesto.
• Stir chopped, cleaned mizuna into risotto at the end of cooking– add mushrooms for a moreearthy flavour.
• Toss mizuna into miso or any vegetable soup near the end of cooking.
• Stir-fry with any vegetables using lots of garlic and ginger – cook larger vegetable pieces first, adding mizuna last and just wilt it, then serve.
• Toss raw mizuna with quinoa, rice, barley or any grain for a fresh picnic-style salad, more delicious with lemon vinaigrette.
• Mizuna goes well with apples, pears, peaches, figs, citrus, nuts, garlic, ginger, mushrooms, chilies, basil, mint and bacon.
• Pickle stalk pieces Japanese-style by steeping in salt, sugar and rice vinegar for about 48 hours.
MIZUNA’S RELATIVES: MIBUNA AND MISOME
Mibuna variety Green Spray.
Mibuna or mibu-greens – Brassica rapa var japonica ‘Mibuna’
A more recent addition to the mizuna family is mibuna, also known as ‘mibu-greens’ after Mibu, the area in Kyoto where it has long been cultivated. Mibuna has long, strap-like leaves, often with a rounded tip. The attractive leaves cascade out like a fountain from a central rosette.
Like mizuna, the leaves are mild-flavoured, though the flavour is stronger and more distinct and develops with age. The leaves also get tougher as plants age.
While still a cold weather plant, mibuna is less adapted to extremes than mizuna and more likely to bolt from spring sowings.
It seems to need slightly higher temperatures to germinate, and produces better results under cover in autumn.
Mibuna can be used in the same ways as mizuna for winter and spring salads and as a stir-fried green.
Misome hybrids are a cross between another winter favourite Japanese komatsuna mustard (B rapa subsp. nipposinica var pervidis) and pak choi (B rapa subsp chinensis).
This new addition has a more upright habit and dark green, glossy, crinkly leaves. It will grow in any season and is suitable for stir-fries, salads and pickling.
The flavour is stronger than either mibuna or mizuna, however young leaves are still mild enough to add to salads.
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This article first appeared in NZ Lifestyle Block Magazine. Discuss This Article
You can sow Mizuna direct in the soil or in module trays for later transplanting. I generally sow 5-6 seeds in each module in a module tray and plant out each little cluster of plants 3-4 weeks later. It’s a very reliable germinator.
I find the best results from a small regular sowing every 3-4 weeks from February until September. I do a larger sowing in September to last through the winter and early spring. Though larger Mizuna plants will tolerate temperatures down to -10 degrees celsius outside, I generally do my final sowing for the polytunnel (more out of habit than necessity).
Mizuna is a really versatile veg and there are a few different ways to grow it:
• Grow it as single plants that are spaced 30cm apart and will grow up to 30cm tall with leaves harvested from it over a long period of time.
• Grow it as a ‘cut and come again’ crop – where multiple plants are sown about 10cm apart with the leaves harvested when young.
At some times of the year you can harvest as early as 3 weeks after sowing, particularly when you are growing for ‘cut and come again’ small leaves.
As the name suggest with a ‘cut and come’ again crop you can cut it back with a scissors and expect a second, third or even fourth crop of delicious leaves.
You can either harvest individual leaves by hand-picking, or cut with a scissors down to about 5cm from the soil.
- Tokyo Beau
It’s a brassica so in theory it should be included in your brassica rotation and can be prone to all diseases that brassicas get – in practice it’s so quick-growing that you don’t get many problems with it at all. Flea Beatle can be an issue on young leaves – a fine net or fleece cover will help.
In the summer months, you need to keep it well watered to prevent it from bolting but because I sow it so regularly, I am generally not too bothered if it does bolt (just whip the plants out for composting and replace with new ones).
Mizuna will tolerate semi-shade so ideal for a shady garden.
I have been doing some research on Japanese herbs and came across Namayasai LLP who grow for chefs but also offer a veg box service from specific pick-up points, mainly in London.
So, during Chelsea week in May I ordered one of their veg boxes and my cousin and I tucked into the contents of the veg box daily. I used the leaves and daikon in mouth-tingling salads as well as in stir-fries throughout the week.
First up and new to me was wasabina, which is also described as wasabina mustard. It has a deeply cut, frilly leaf with a hot taste, a little like wasabi. It was delicious in salads and equally good in the stir-fries, but cooked was less fiery!
Mizuna is something I grow every year in my own garden, so I know how peppery it is, and also how useful fresh and cooked. I use it as a cut-and come-again salad and sow it regularly (although now there is a lot of self-sown mizuna coming up in various places).
I have grown Hourensou or Japanese spinach before, but not recently. From the veg box I used it raw in salads and cooked in stir-fries but plan to try it after a light boiling, marinated in sesame paste. It is usually cut with roots and base of the plant, which needs extra care washing any soil residues.
Negi or scallions (Welsh onion Allium fistulosum), which I have in abundance in garden, was next in the veg box. Again I used it raw in salads and cooked lightly in stir-fries. Some shoots had flowerheads, which were decorative and tasty in salads and would also look good added to soup.
Nira or garlic chives (Allium tuberosum). Again I have these a-plenty in the garden and they were useful in salads as well as stir-fried. Advice on the informative veg box contents list suggested freezing any that were over and using them straight from the freezer without defrosting.
Also in the veg box were two wonderfully gnarled small white daikon: they were small at this time of year as it is early in the season, but soon they will be supplying them at the length we have become familiar with in markets. The leaves are edible chopped finely, salted and then drained. With rice they made a delicious spicy dish. I didn’t try making a pesto with them but did add the roots to salads.
Warabi or bracken shoots were pre-prepped and packed in salt water. They are among the most popular foraged foods in Japan. The note accompanying them explained that they had been soaked in hot water with bicarbonate of soda, as this process reduces the bitterness and breaks down the carcinogens in the plant. They are then packed in salted water. Much has been written elsewhere about the wisdom or not of eating bracken shoots and I cannot add to this with any personal knowledge.
The home preparation advice was to rinse, chop and sauté them with butter or oil and season with soy sauce. The suggestion was that they were also good cooked in a creamy white sauce and served with pasta and quiche. I have to say I didn’t like the texture of the small piece I tasted. I think it is an acquired taste and perhaps in a future spring I will be more adventurous.
At Namayasai all the veg is grown without chemical inputs and except for the bracken shoots (which were foraged and prepared), all the leaves were freshly harvested that morning. Cost of one veg box was £13. The veg ‘box’ was actually a blue plastic carrier bag, with most of the veg wrapped in newspaper, some in small plastic bags, and the bracken in sealed plastic bags.
My designated pick-up point was the restaurant KoyaSoho in Frith Street. It was great to sweep past the queue for dinner to go towards the kitchen and emerge with my blue carrier bag full of fresh and tasty Japanese veg and herbs. Thank you for my first taster veg box… I will certainly hope to order them for another occasion when I am in London for a period of time.
Fresh greens and juicy orange slices are tossed on a creamy carrot ginger dressing to create this healthy and refreshing Japanese-inspired salad.
If you go out to a Japanese restaurant for dinner and order a salad, it will probably look and taste something like this. The salad I regularly get at my favorite local Japanese place certainly does, as did many a salad I’ve eaten out at various sushi and hibachi joints over the years. I’ve been wanting to make the dressing at home for a while now. I love that it’s light and flavorful, and being made from carrots and ginger it’s almost like a salad in and of itself. I could eat it with a spoon. Okay, I did eat it with a spoon. Just a few spoonfuls…not a meal or anything.
I made an attempt at Japanese-style carrot ginger dressing last year that almost got me fired from my job. At least in my head it did. I was spending my lunch break surfing the food pages of the internet, as I often did at that job, when I decided to seek out a carrot-ginger dressing recipe. Anyway, I don’t know what page it was that I clicked on, but soon after clicking, my computer screen went blank. A bit of panic ensued and our tech guy later diagnosed my computer with a virus. I can only assume it came from the salad dressing page I’d clicked on, but I’m not very techy, so what do I know?
Anyway, after that I got a little scared of trying again. I didn’t know exactly what was in the dressing and I certainly didn’t want to do anymore internet surfing on the topic. This last weekend we got some Japanese takeout, and upon eating the salad I decided to give it a go, on my own. The result: the dressing turned out better than anything I’d ever had from a restaurant!
The ginger gives the dressing a perfect little bite, but it’s still light and refreshing. This recipe really is all about the dressing I gave you guys a simple salad recipe, but you could really go any direction as far as the veggies are concerned. It’s like a choose-your-own adventure salad recipe. Get creative with your salad. Bean sprouts, cucumbers, crispy tofu, radishes…all this stuff would be delicious.
5 from 2 votes
Japanese Salad with Carrot Ginger Dressing
Fresh greens and juicy orange slices are tossed on a creamy carrot ginger dressing to create this healthy and refreshing Japanese-inspired salad. Course Salad Prep Time 10 minutes Total Time 10 minutes Servings 4 Calories 319 kcal Author Alissa
For the Dressing
- 2 medium carrots
- 1/4 cup roughly chopped onion
- 2- inch piece of ginger, peeled and cut into a few chunks
- 2 tablespoons vegetable oil
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 teaspoon agave or sweetener of choice, optional—you might not need it if your carrots are sweet
For the Salad
- 8 cups salad greens, I used a baby lettuce mix
- 1 large orange or 2 mandarins, peeled and broken into chunks
- About 15 cherry tomatoes
- 1 avocado, sliced
- 2 scallions, chopped
- Sesame seeds
- Place the carrots, ginger, oil, vinegar, soy sauce, and sweetener, if using, into food processor and process until a thick paste forms. Stop to scrape the bowl down, and then continue running the food processor, drizzling in a few tablespoons of water if necessary. This is a thick dressing with some texture to it, so it won’t get completely smooth.
- Divide greens among salad bowls and top with the dressing, followed by the oranges, cherry tomatoes, avocado, and scallions. Sprinkle with sesame seeds. Serve.
Nutrition Facts Japanese Salad with Carrot Ginger Dressing Amount Per Serving Calories 319 Calories from Fat 164 % Daily Value* Fat 18.2g28% Saturated Fat 3.6g18% Sodium 280mg12% Potassium 1724mg49% Carbohydrates 39.4g13% Fiber 12g48% Sugar 20.9g23% Protein 6.8g14% Calcium 80mg8% Iron 5.2mg29% * Percent Daily Values are based on a 2000 calorie diet.
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Japanese Tea Leaf Salad
When I visited Myanmar I remember eating a tea leaf snack that I really enjoyed, but I’ve never made it since it seemed relatively complex. This summer I have been a minimalist cook and only attempt new recipes if they seem super simple. So this Japanese tea leaf salad was easy. Admittedly, it was not as amazing as the Burmese version, which I will make some day, but it was an interesting and easy use of left over green tea leaves. I am always interested in recipes that use ingredients that might otherwise be discarded.
2 tablespoons green tea leaves
1 teaspoon rice vinegar
1 teaspoon soy sauce
1/4 teaspoon sesame oil
sesame seeds to garnish, I have these wasabi sesame seeds that I really like that I buy at an Asian grocer
cooked white sushi rice
Steep the green tea leaves for 1-2 minutes and drain and remove the leaves.
Combine the tea leaves with the rice vinegar, soy sauce and sesame oil.
Serve over cooked rice and garnish with sesame seeds.
I found that when I ate this I liked mixing the rice and tea leaves together more in the bowl. I’m not sure this will become a regular snack in my life, I don’t drink that much green tea, but I am always on the lookout for interesting tea leaf recipes. Please send me your favourites!
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What Is Mizuna? All About This Unique, Leafy Green
There’s currently limited research on the specific benefits of mizuna. Yet, its individual nutrients — and brassica vegetables in general — have been associated with numerous health benefits.
Like kale, mizuna is low in calories but high in several vitamins and minerals, including vitamins A, C, and K.
Two cups (85 grams) of raw mizuna provides (4, 5):
This leafy green is particularly high in vitamin A, which is important for maintaining healthy vision and a strong immune system (6, 7).
Rich in antioxidants
Like many other cruciferous vegetables, mizuna is a rich source of antioxidants, which protect your cells from damage from unstable molecules called free radicals.
Excessive levels of free radicals can cause oxidative stress and increase your risk of conditions like type 2 diabetes, heart disease, Alzheimer’s, cancer, and rheumatoid arthritis (8, 9).
Mizuna contains several antioxidants, including (10, 11):
- Kaempferol. Test-tube studies reveal that this flavonoid compound has powerful anti-inflammatory and anticancer effects (12, 13).
- Quercetin. A natural pigment in many fruits and vegetables, quercetin has been shown to exhibit strong anti-inflammatory properties (14).
- Beta carotene. This group of antioxidants may promote heart and eye health, as well as protect against certain cancers (15).
All the same, specific research is needed on mizuna itself.
Excellent source of vitamin K
Like other leafy greens, mizuna is high in vitamin K. In fact, 2 cups (85 grams) of this flavorful plant pack over 100% of the DV (5).
Vitamin K is best known for its roles in blood clotting and bone health.
It helps generate proteins involved in clotting, which limits bleeding from cuts or bruises (16).
Additionally, vitamin K is involved in bone formation by helping manage calcium deposition in your body, reducing the death of osteoblasts (cells responsible for bone growth), and expressing more bone-health-related genes (17).
Some studies suggest that vitamin K deficiency may increase your risk of osteoporosis, a condition that weakens your bones and raises your risk of fractures (18).
Good source of vitamin C
Mizuna is a surprisingly good source of vitamin C, offering 13% of the DV in just 2 raw cups (85 grams) (4).
This vitamin is a powerful antioxidant with several benefits, such as supporting your immune system, promoting collagen formation, and enhancing iron absorption (19, 20, 21).
What’s more, an analysis of 15 studies linked diets high in vitamin C to a 16% reduced risk of heart disease, compared with diets low in this vitamin (22).
Keep in mind that studies in other brassicas show that a significant amount of vitamin C is lost during cooking. While research hasn’t examined mizuna specifically, using shorter cooking times and not boiling in water may help you retain more of this vitamin (23, 24).
Contains powerful cancer-fighting compounds
Mizuna provides antioxidants shown to have anticancer effects.
In particular, its kaempferol content may protect against this disease — and test-tube studies even note that this compound may aid cancer treatment (12, 13, 25).
Research also reveals that cruciferous vegetables like mizuna may significantly lower your cancer risk. However, studies in humans have observed mixed findings (26, 27).
While these results are promising, more human research is needed.
May protect eye health
Mizuna boasts lutein and zeaxanthin, two antioxidants important for eye health (28).
These compounds have been shown to protect your retina from oxidative damage and filter out potentially harmful blue light (28).
As a result, they may safeguard against age-related macular degeneration (ARMD), which is the leading cause of blindness worldwide (28, 29, 30).
Furthermore, lutein and zeaxanthin are associated with a decreased risk of cataracts and diabetic retinopathy, two conditions that can damage your vision (31, 32).
Mizuna is a leafy green vegetable that’s low in calories but high in antioxidants and several important vitamins — especially A, C, and K. It may bolster eye, bone, and immune health, among other benefits.
Have you been at the farmers’ market or opening your CSA box and said ‘Mizuna? What is mizuna?’ Well then you’re in luck because I have put together this ingredient spotlight to answer all your questions and give you some ideas on how to use mizuna.
Recently I was at the farmers’ market visiting the various vendor stalls and came across a table with several bundles of leaves along one side. And I had no idea what it was or how to use it. This made me very happy since I love to find ‘new to me’ fruits and vegetables.
So I asked the farmers about it. They told me it was mizuna and let me try a leaf to see how it tasted. I was immediately hooked!
I bought a couple of bunches, made some recipes, and looked up all the info I could find. Which I shall now share with you in this ingredient spotlight. And I hope it will answer the questions: what is mizuna? and what do I do with mizuna?
What is Mizuna?
Mizuna is a member of the Brassica family of plants. What is the Brassica family? You might know them better as mustard greens, cruciferous vegetables (like broccoli, cauliflower, and Brussels sprouts), turnips, kohlrabi, and kale. Yes, a very large portion of the vegetables we eat are all related.
Specifically, mizuna is a type of mustard green found in Japan. It is often used in Asian cooking and has been making its way into American cuisine where it is found in baby lettuce mixes (as a little spicy factor) and in big bunches at farmers’ markets.
Mizuna has dark green, serrated, feathered leaves and looks rather delicate even when allowed to grow into larger leaves.
Fun fact: Mizuna was grown on the International Space Station in the Lada Greenhouse on the station to test some of the variabilities of growing greens in space.
Where does Mizuna Come From?
Mizuna is widely cultivated in Japan and has been for at least 200-300 years. It may have first been cultivated in China, though I can’t find any authoritative citations for that. (Or maybe it’s Indian in origin!)
It was traditionally grown in Kyoto, and is sometimes called kyona. In Kyoto it is still grown in wet fields as a fall/winter crop.
Either way, it is often used in Japanese cooking, where it is pickled, used in Japanese hot pots, stir fried, and put in soups.
What does mizuna taste like?
Mizuna tastes like a cross between mustard greens and arugula. It is mildly spicy with a peppery bite.
You have probably had it raw as a baby green in lettuce mixes, where it looks like a more feathery arugula. As a mature green, though you could chop it up and have it in a salad, it is usually cooked to add a little bite to whatever you’re making.
Is Mizuna good for you?
Yes! As with all of the Brassica family, mizuna is packed full of nutrients while contributing very few calories to your diet.
- Mizuna is full of vitamins, such as A, C, and K, along with beta carotene. Vitamin K is especially helpful in improving bone health and blood clotting.
- Mizuna contains antioxidants, especially kaempferol, which helps with chronic inflammation, protecting healthy cells, and may help reduce the spread of cancers.
- The antioxidants also helps support a healthy immune system.
- Mizuna also improves eye health through its supply of vitamin A and lutein.
For more information on the health benefits of mizuna, check out Top 6 Benefits of This Super Green.
Note: If you suffer from oxalate kidney stones, mizuna, like the rest of its relatives, does contain high amounts of oxalates, so enjoy it in moderation.
What are some great recipes for mizuna?
Mizuna is great in any recipes which call for greens. Use it in place of kale or spinach in soups, sautes, and salads. Also, since it’s a traditional Japanese green, it pairs well with Asian flavors and is great as salt pickles or in stir fries and hot pots.
Here are a few mizuna recipes for you try:
- Overnight Salt (Soaking) Pickles
- Mizuna Quinoa Salad with Lemon Scallion Vinaigrette
- Stir-Fried Bok Choy and Mizuna with Tofu
- Mizuna with a Sweet Vinaigrette
- Orecchiette with Mizuna Pesto
And here is my recipe for mizuna (more to come in the future!):
Mustard Greens (Mizuna), Prosciutto, and Leek Frittata