This superstar green is high in nutrients yet low in calories and boasts a long list of benefits to your health. I’m talking about mizuna, a member of the Brassica family of vegetables that is commonly found in Japanese cuisine but has begun making its way to kitchens around the world.
What is mizuna? Often described as having a rich, peppery flavor, it’s frequently compared to arugula or mustard greens and can be enjoyed raw or cooked and used in a wide array of dishes. Mizuna high in many nutrients and has been associated with several health benefits, including improved eye, bone and immune health, as well as improved blood clotting and a potentially reduced risk of cancer.
- High in Antioxidants
- Supports Blood Clotting
- Strengthens Bones
- Improves Immune Health
- May Reduce Cancer Risk
- Promotes Eye Health
Try this simple recipe to get started enjoying your locally grown mizuna:
active time: 30 min
For the vinaigrette
- 1/4 teaspoon fennel seeds – finely crushed in a mortar
- 1 1/2 tablespoons Champagne vinegar
- 4 tablespoons extra virgin olive oil
- 1/8 teaspoon sea salt
- freshly ground white pepper to taste
For the salad
- 1/2 medium red onion
- 2 tablespoons distilled white vinegar
- 5 oz (140 g) baby mizuna, baby arugula or watercress
- 1 medium cucumber (12 oz) (340 g) – peeled, seeded and cut in 1/4” cubes
- 4 oz (115 g) feta cheese – crumbled
- 2 tablespoons finely chopped fresh tarragon
- To make the vinaigrette – Place the fennel seeds, vinegar, oil, salt and pepper in a small bowl. Whisk until well blended and set aside.
- Peel the onion then, using a mandoline, cut crosswise in 1/16” slices. Fill a medium bowl with cold water and add the distilled vinegar and onion slices. Stir and let stand for 15 minutes.
- To serve – Drain the onion slices on paper towels. Place the greens in a large bowl and toss with half the vinaigrette. Divide the greens onto four plates, shaping them into a mound in the center of each plate. Sprinkle with the cucumber cubes and the crumbled feta. Top with the onion slices. Drizzle with the balance of the vinaigrette. Sprinkle with fresh tarragon and freshly ground white pepper to taste. Serve immediately.