Mizuna
Brassica rapa var. nipposinica
Is a leafy green vegetable that’s native to East Asia. It’s also known as Japanese mustard greens, spider mustard, or konya. Mizuna is related to other cruciferous vegetables, including broccoli, cauliflower, kale, and Brussels sprouts.
Mizuna is hardy enough to grow in cool greenhouses and high tunnels during winter from late summer and early fall sowings. It can also be succession planted.
Height: 3″-5″
Zones: —
Days to Harvest: 18 baby, 40 full-size
Container: yes
Deer Resistant: unknown
Plant Color: green
Sow: 1/4″ deep, 3 to 5 seeds/inch
Life Cycle: annual
Spacing: 2″ apart
Juglone Tolerant: no
Sunlight: full to part shade
Soil: medium, pH 6-7.5
Water: medium
Design Styles: Potager, Kitchen Garden, Farm
Cut & Come Again: cut above basal plate
History
Mizuna was grown in the area around the Mibu-Dera temple in the southern region of Kyoto, where natural springs helped with irrigation efforts and kept the fields wet for the greens to thrive. One of the few vegetables native to Japan, and is designated as a protected heirloom vegetable in Kyoto. Recent history is that Mizuna was grown in space as part of an experiment on the International Space Station.
Uses
These are ways you can use this plant in your diet:
* to add a mildly peppery taste
* use in raw salads
* add to stir-fries, pasta dishes, pizza, soup
* can be pickled and used as a condiment
Design
Mizuna, with it’s deeply serrated leaves growing from a central stalk, is at home in the potager or kitchen garden, and has potential for use as a fast growing edible border planting. For a continuous supply, sow about every 2 weeks until 2–3 weeks before the first frost.
Amount per 2 cups (85g)
Calories 21
Total Fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 6 mg
Potassium 644mg
Total Carbohydrate: 3 g
Dietary fiber 1 g
Sugar 0 g
Protein 2 g
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Vitamin C 12%
Iron 6%
Vitamin B6 5%
Magnesium 6%
Rich in Antioxidants:
* Kaempferol
* Quercetin
* Beta carotene
* Lutein
* Zeaxanthin
% Daily Value
___________________________________
Calcium 12%
Vitamin D 0%
Vitamin A 222%
Vitamin K +100%
Boosts Eye Health:
Lutein and Zeaxanthin may safeguard against
age-related macular degeneration, and are associated with a decreased risk of cataracts
and diabetic retinopathy.
storage
Store in a plastic bag in the crisper drawer of your fridge. Place a paper towel in the bag to help draw out any excess moisture that could cause spoilage.
Parting Thoughts
PESTS: Control flea beetles by covering with a fabric row cover. An alternative is to apply insecticides such as azadirachtin or pyrethrin. Cabbage worms and loopers can be controlled with Bacillus thuringiensis (Bt).
NUTRITION: Due to its high vitamin K content, Mizuna may interfere with blood-thinning medications, such as Warfarin. Mizuna also contains oxalates, which may cause kidney stones in some individuals if consumed in high amounts.
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