Organic Green Mustard leaves
Here they come, the green leaves!
Also growers get confused!
The winter season is blessed with a variety of green leaves from many different families, types and species. Some of you are happy with the abundance of green leaves and some are put off by all these leaves. On the one hand, they differ within the family, by taste and textures but on the other hand you can usually use them all and switch between them in recipes and get something a little different and interesting every time you cook.
This is my chance to invite all of you who are reluctant to give them a chance!
The leaves are the plant organ in which photosynthesis occurs. It is in the leaves that sunlight becomes available energy for plants. The leaves are like an "engine" which fortunately emits oxygen and not carbon monoxide. The energy generated by the leaves allows the plant to grow, develop, flourish and produce fruits that feed us.... Actually, the plants are those that sustain us all... But that's another subject for another email ...
Green leaves are the oldest vegetables in history. This is no coincidence. They are almost always full of vitamin C and A, calcium and iron. They were essential for good health during pre - history and also today, and are particularly necessary during such volatile times as now.
Following our confusion last week with the Tatsui, also known as tah tsai, tatsoi, tai goo choi, tai gu choi, wu ta cai .. and the Packchoy also called Buck-choy or Bok-choy... (see where the confusion originates?), this week we'll talk about the leafy vegetables in the cabbage family. In the cabbage family, the vegetables we eat are really all the different parts of the plant. Broccoli and cauliflower are the flowers, cabbage, mustard and Kale are the leaves, kohlrabi is the stalk (Yes, yes! stalks are good -- my kids actually prefer the broccoli stalk rather than the flowers) and turnips and radishes are the roots. In short and in general, in this family, you should eat all parts of the plant you get. The Cabbage family is divided into "types". Under the type "Mustard" There are many species, this is where more confusion starts.
All the mustards are relatives of the wild mustard that flourishes almost everywhere in our country. Its seeds can be kept in the ground, ready to germination for about 17 years. This mustard is no joke!
Mustard plants, which are common in almost all the world, probably originated in the Himalayas and from there spread to all of Asia. In Asia, this family is the main vegetable family and mustard can be found in different sharpness, colors, sizes and textures and all of them are loved by all. The young leaves are used in salads, the mature leaves are sautéed, steamed, added to soup or pickled to preserve them longer.
The wild mustard is the most familiar one to us in this country because of its yellow flowers. However, within the yellow carpets are also usually the white mustard and the son of Mustard. It is very easy to confuse between them. They are all Cruciferae, whose name comes from their flower shape: four petals arranged in a cross. Their blossoms are all very much alike.
So let's go over the cultivated kinds grown this season, the leaves of which all of us love to eat: (by the way, mustard is also grown for its seeds that are used as a spice or for making mustard paste or oil. Some people even think that the biodiesel fuel produced from mustard seeds will be our salvation ... And who was it that once said "...insignificant as a mustard seed"?)
Pack-choy, or bok-choy, sometimes also called celery mustard, mustard cabbage, Peking cabbage ...
We're talking about this:
This is usually picked as an entire head. It has wide white stalks that connect the plant to the roots in the ground. The top part is greener and narrower. It tastes like a delicate cabbage.
Tatsui, or all the names I listed above, or flat chinese cabbage, or tea-spoon cabbage, is newer in Israel. This names originate from how it grows, flat round and crowded and from the shape of the leaves that is similar to a tea-spoon.
It has a delicate taste, even sweet for a mustard.
Red Osaka mustard
Beautiful purple-red leaves with a thick stalk. The texture is still delicate even when mature. It is sharp and will always add something interesting and tasty to any sandwich or salad.
Curly green mustard
Green leaves with an edible texture also when mature. Picant and sharp.
Roquette, Roka or Aurugula, is in our region for a while now, but this is not so Asian. It has a bitter sharp taste that is unique only to it. We get it either small and tender or large and meaty, depending on the weather. A short cooking will soften both its leaves and its taste.
Health benenfits:
Mustard leaves are rich with vitamins E, A & C (the combination of these three anti oxidizers creates the optimal protection, fights diseases and strengthens the body), iron and calcium. Rich in folic acid, manganese and nutritional fiber, the mustards contain a nice amount of vitamin B6, B2 and potassium. As members of the cabbage family they have Phyto-chemicals that prevent cancer.
In Chinese medicine mustard leaves are considered to have warm energy and influence the lungs, so they are good for treating colds and coughs and get rid of phlegm. We also have findings from the field!. These green leaves are considered to strengthen and drive the blood and the chi, hence they are good for anemia, prevention of sleeping problems due to blood weakness, and to ease the monthly pain of the menstrual period.
In the Bach treatment methods it is stated -- "Mustard flower essence helps to shorten dark and gloomy days, lifting the spirit from the depths of despair. Remedy that triggers the healing response to bring one back from the dark side. Shines sunshine onto the despondent or discouraged soul".
Using and preserving the nutritional values of mustard:
How can you keep all of these important leaves? First of all, if you receive them wet - dry them! Remember, it should rain... please continue hoping.. and stagnant water will cause rot. It is imperative to dry, or wash and dry, the leaves and put them in a sealed plastic bag in the fridge. Sealing is important to prevent them from drying out.Preparation ideas:
All mustards are excellent raw in salads, but you can also cook them like other leaves. To maintain the sharp taste, it's best to eat them fresh; in order to soften or slightly reduce the sharpness they should be cooked a little. Very brief cooking - steaming or sautéing -are sufficient and worthwhile to not lose the valuable nutritional values.
Try it! Switch between them in recipes! Bon Appetite!
If you cook them, do it in a pot or a closed pan. Remember, you should also use the cooking water that contains the dissolved vitamins and minerals.
Eat the food shortly after preparing it and if you keep the dish, put it the fridge immediately, even if still hot.
Here are some good recipes:
Mustard salad - from " the flavor of life - all about spices" Nissim Krispel:
Have a happy, strong and hopefully wet week
Yours,
The garden and market staff and Maggie
And the expected list of the week: (Keep in mind there may be changes)
Cucumbers
Tomatoes
Lettuce
Rocket
Mustard
Potatoes
Squash
Citrus fruit
Small sweet potato?
Coriander or dill
In the large ones also
A bunch of beets with leaves
Peppers
Spinach
Parsley
Fruit baskets
Avocado, bananas or apples and citrus