Tatsoi, also known as "Spoon Mustard" or "Rosette Bok Choy," is a leafy green vegetable popular in Asian cuisine. Its tender leaves and mild flavour make it a versatile addition to numerous culinary delights. It’s very similar to bok choy and they belong to the members of the Brassica rapa family which includes turnips.
Take this two-minute read to explore the uses, health benefits, nutrition, recipes, and potential side effects of tatsoi.
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What is Tatsoi?
Tatsoi (Brassica rapa var. rosularis) is a tiny, low-spreading plant and member of the Brassica family, which includes vegetables like bok choy, kale, and broccoli. It goes by the scientific name Brassica rapa subsp. narinosa or Brassica rapa var. rosularis. Tatsoi typically has white or green stems and broad dark green, spoon-shaped leaves. These leaves are glossy with a slight, cupped appearance and subtly tangy flavour and mustard-like taste.
Both leaves and stems are edible, and leaves are commonly used in cooking or added raw in salads, which gives a crunchy taste and unique flavour. In addition, leaves are laden with an impressive profile of phytonutrients that contribute to overall health.
Tatsoi Nutritional profile
Tatsoi packs with a storehouse of nutrition and offers umpteen health incentives. This green leafy vegetable is endowed with ample reserves of beta-carotene, vitamins C, K, and A, as well as iron, calcium, potassium and phosphorus. It is a low-calorie green vegetable that contains an impressive amount of protein and a good amount of dietary fiber.
Nutritional Content in a serving of about 100 grams
- Calories: Approximately 15 calories
- Carbohydrates: 2.7 grams
- Protein: 1.6 grams
- Fat: 0.2 grams
- Fiber: 1.8 grams
- Vitamin A: 4460 IU (89% DV)
- Vitamin C: 27 mg (45% DV)
- Vitamin K: 130 mcg (163% DV)
- Calcium: 105 mg (11% DV)
- Potassium: 370 mg (11% DV)
*As per the Food and Drug Administration USDA
Tatsoi contains good reserves of carotenoids, precursors to vitamin A, which are valuable in sustaining good vision, boosting immunity and averting the risk of certain types of cancer and heart disease.
Tatsoi contains twice the quantity of calcium as milk, more vitamin C than oranges and a heap of phytochemicals, which makes it a must to add greens to your meal plan.
Health Benefits of Tatsoi
Bone Health
Tatsoi contains an extremely impressive amount of calcium, almost as double as milk. Calcium is a key mineral for augmenting bone health and stronger teeth, which averts the risk of fractures and osteoporosis. In addition, calcium also helps regulate high blood pressure, mitigate PMS symptoms and avert the risk of certain types of cancers.
Packed With Vitamins
The richness of vitamin C in tatsoi is beneficial in proper tissue growth and building a robust immune system. Vitamin A aids in sustaining healthy eyes, hair, skin and mucosa. Apart from this, packed with vitamin K it supports with blood clotting mechanism.
High In Folate
Folate or vitamin B 9 is a key water-soluble vitamin that supports proper cell growth and metabolism. It’s also vital for pregnant women and those planning to become pregnant, as it averts spinal cord defects in newborns.
Heart Health
The potassium content in tatsoi aids in controlling blood pressure, thus promoting cardiac function and health. In addition, it also helps the body regulate the fluid balance and chemical reactions in the system.
Antioxidant Effects
Tatsoi boasts a pack of antioxidants like flavonoids, glucosinolates, indoles, sulforaphane, carotenes, lutein, and zeaxanthin. Studies have shown that antioxidants like Di-indolyl-methane (DIM) and sulforaphane have a significant role in impeding the growth of tumour cells and exhibit anticancer activity in prostate, breast, colon and ovarian cancers.
Also Read: Bathua/ Bathua Saag: Nutrition and Health Benefits Of This Green Leafy Vegetable
Culinary Uses
What Does Tatsoi Taste Like?
Tatsoi has a mild, slightly sweet flavour with a hint of mustard-like pepperiness. Its tender leaves and crunchy stems add a delightful texture to dishes.
What is Tatsoi Used For?
Tatsoi is used in a variety of culinary applications, including salads, stir-fries, soups, and as a garnish. It can be eaten raw or cooked, making it a versatile green in the kitchen.
Ways to Add Tatsoi to Your Diet
Tatsoi can be enjoyed both raw and cooked:
Salads: Add raw tatsoi leaves to salads for a wholesome and flavourful addition.
Stir-Fries: Sauté tatsoi with garlic, ginger, and soy sauce for a quick and healthy side dish.
Soups: Add tatsoi to soups in the last few minutes of cooking to retain its texture and nutrients.
Smoothies: Blend tatsoi with fruits and other greens for a nutrient-packed smoothie.
Also Read: Are All Types Of Salads Healthy? Simple Tips To Make Your Nutrient Bowl Wholesome
Recipe
Tatsoi and Mushroom Stir-Fry
Ingredients:
- 1 bunch of tatsoi, washed and chopped
- 1 cup of sliced, mushrooms
- 1 tbsp olive oil
- 2 cloves finely minced, garlic
- 1 tbsp soy sauce
- 1 tsp pepper powder
- Salt to taste
- Sesame seeds for garnish
Method
Take a pan heat olive oil over medium heat add garlic, and sauté until fragrant.
Add mushrooms and cook until they start to change colour.
Add chopped tatsoi and sauté for 2-3 minutes until wilted.
Add soy sauce, season with salt and pepper and give it a nice stir.
Serve warm, garnished with sesame seeds.
Side Effects
Tatsoi is generally safe and well tolerated by most healthy adults when taken in moderate amounts. However, some individuals may experience:
A few people may have allergies to brassica types of vegetables.
Tatsoi, like most other cruciferous vegetables, contains goitrogens, which may affect thyroid function when consumed in large quantities. People with thyroid conditions should consume tatsoi in moderate amounts and ensure to have it cooked to reduce goitrogenic effects.
Conclusion
Tatsoi is a nutrient-dense, versatile leafy green that can offer numerous health benefits. Whether incorporated in the form of salads, stir-fries, soups, or smoothies, tatsoi offers a delicious way to boost your intake of essential phytochemicals, vitamins and minerals. Enjoy this Asian green while being mindful of potential side effects if you have specific health conditions.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
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