Mizuna is a superfood that you should include in your diet
Mizuna - The Japanese Salad You'll Love Not Just in Spring
In the flood of modern superfoods often touted as miraculous health solutions, it's sometimes easy to forget about the good old crops that not only have excellent nutritional values but also boast a long culinary history. One such lesser-known yet fascinating plant is mizuna – the Japanese salad, which offers a delicate texture, a mildly peppery flavor, and numerous health benefits. Although it hasn't been a staple in Czech kitchens yet, its popularity has been growing in recent years—and it's no wonder.
What Exactly is Mizuna?
Mizuna (Brassica rapa var. nipposinica) is a leafy vegetable originating from Japan, where it has been cultivated for over 1000 years. It belongs to the Brassicaceae family, just like broccoli, kale, or mustard. Visually, it resembles a cross between arugula and leafy lettuce—its dark green, feathery leaves are delicate yet resilient and have a typical, slightly spicy taste that complements other vegetables and more robust ingredients well.
Interestingly, although it's often referred to as a "Japanese salad," mizuna is now grown worldwide, including in Europe. In the Czech Republic, it can primarily be found in organic quality, available at farmers' markets or eco-friendly online stores specializing in sustainable foods.
In terms of culinary use, mizuna is very versatile. It can be consumed raw, sautéed, added to soups, or used as a base for warm salads. Thanks to its mild yet distinct flavor, it pairs well with citrus, ginger, sesame, or soy sauce, but also with roasted sweet potatoes, goat cheese, or nuts.
Why Include Mizuna in Your Diet?
Mizuna is not only tasty but also nutritionally rich. It contains a high amount of vitamins C, K, and A, making it an excellent ally for supporting the immune system, healthy bones, and skin. It also contains calcium, iron, and antioxidants, which help the body fight inflammation and slow down the aging process.
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Moreover, mizuna is low in calories and high in fiber, which benefits digestion and blood sugar levels. These properties make it suitable for weight-loss diets, as well as vegetarian and vegan menus—and thanks to its versatility, it fits well even in kitchens that prefer traditional recipes.
It's no coincidence that traditional Japanese medicine considered mizuna a functional food, meaning it not only satisfies hunger but also actively supports health. Modern research confirms this today—for instance, a study published in the International Journal of Molecular Sciences mentions that cruciferous vegetables (including mizuna) contain glucosinolates, which have anti-cancer properties.
Growing Mizuna and Its Availability
One of mizuna's advantages is its undemanding nature. It grows quickly—the first leaves can be harvested just 3–4 weeks after sowing—and it doesn't require much from the soil. It tolerates the cold well, making it suitable for growing in spring or fall. Even a beginner can handle it—a small garden bed or even a balcony box will suffice. If you love fresh, home-grown herbs and salads, mizuna is an excellent choice for your "green household."
Several varieties are available on the market, differing in leaf color and shape—from light green to dark, from gently scalloped to distinctly jagged. Whatever you choose, all have similar nutritional properties and universal use in the kitchen. In eco-friendly e-shops like Ferwer, it's available either fresh or in the form of organic seeds for home growing.
How to Use Mizuna in the Kitchen?
Mizuna is a true culinary chameleon. It is most commonly used as a base for salads, but it doesn't stop there. It tastes great in combination with citrus fruits (such as orange or grapefruit), with avocado, roasted pumpkin, or cheese. The slightly tangy taste of mizuna can spice up even ordinary recipes—try adding it to a sandwich instead of iceberg lettuce or as a vegetable base in a wrap.
Another option is to use it in hot dishes. Briefly sautéing it in a pan with garlic and sesame oil or adding it to a vegetable stir-fry brings a new flavor dimension to the dish. It pairs well with Japanese ramen, miso soups, or as a side dish to tofu.
One popular recipe for mizuna salad might look like this:
Mizuna Salad with Roasted Pumpkin and Pomegranate
- A handful of fresh mizuna
- 200 g of roasted pumpkin (e.g., hokkaido)
- Half a pomegranate
- A piece of goat cheese
- Olive oil, lemon juice, salt, pepper
Roast the pumpkin cubes with a little olive oil. On a plate, mix mizuna, pumpkin pieces, crumbled goat cheese, and pomegranate seeds. Drizzle with lemon juice and lightly salt. The result is a hearty yet light salad full of flavors and colors, which can be served as an appetizer or a light lunch.
Mizuna as Part of a Healthy Lifestyle
In a time when more and more people are interested in sustainable nutrition and a more eco-friendly approach to life, mizuna naturally fits into this concept. It can be locally grown, has a low carbon footprint, and can be used almost entirely. If you grow it yourself, you don't have to worry about chemical treatment and you simultaneously support the biodiversity of your own garden.
What's more—mizuna is an ideal example of how healthy can also be tasty. Contrary to the dietary stereotype that sometimes suggests healthy food is boring and monotonous, mizuna brings freshness, texture, and flavor diversity to the diet. As the renowned chef Yotam Ottolenghi says: "Flavor doesn't have to be a compromise at the expense of health—on the contrary, healthy ingredients often taste the best."
So why not start with a salad made from Japanese mizuna?
If you're looking for new inspirations in the kitchen or want to enrich your diet with lesser-known but nutritious ingredients, mizuna is an ideal candidate. It's easy to prepare, vibrant in taste and color, and at the same time represents a step towards a healthier and more considerate lifestyle.
Thus, mizuna is not just "another leafy salad"—it is a bridge between tradition and a modern approach to health and sustainability. And that is certainly worth trying.
