Wednesday, May 4, 2011

Superfoods Part VI

After a trip to the Farmer’s Market I am inclined to write about 3 Farmer’s Market Superfoods, all of the green variety. Each of these foods can add A Hint of Green to a meal or be the main ingredient.

1. Komatsuna – A type of leaf vegetable that is a variant of the same species as the common turnip. It is grown commercially in Japan, Taiwan and Korea and is also known as Japanese Mustard Spinach. This plant is an excellent source of calcium.
- How to Prepare: Komatsuna is usually stir-fried, pickled, boiled and added to soups or used fresh in salads.

2. Broccoli Raab – Also known as Rapini, it has been described as nutty, bitter, and pungent. Broccoli Raab is a good source of vitamins A, C, and K, as well as potassium, calcium, and iron. Rapini has many spiked leaves that surround a green bud which looks very similar to a small head of broccoli. There may be small yellow flowers blooming from the buds, which are edible.
- How to Prepare: Blanch them and sauté with a little garlic and olive oil as a side to any dish.

3. Tatsoi – Has a pleasant and sweet aroma flavor almost like a mild mustard flavor, similar to bok choi. Tatsoi is generally eaten raw, but may be added to soups at the end of the cooking period. When tatsoi is mixed with other greens it enhances the flavor and nutritional value. It also provides vitamins and minerals, and is a good source of fiber.
- How to Prepare: Use it in a salad or a stir fry. It is also used in soups, to add a delicate flavor. You can also sauté and pair with a larger meal.

Past Superfood Entries:

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