by Taiyo no Ekubo, Okinawa Parenting Support Magazine

www.taiyonoekubo.com

No.1 Moroheiya (nalta jute)

*High in iron & folic acid, also good source of vitamins, calcium and potassium

How to Eat Use only the leaves and boil for about 2 minutes, drain, rinse in cold water and squeeze the water out. Chop and mix with ponzu (citrus soy sauce), natto (fermented soybean) or mozukusu (seaweed with vinegar).

 

★Bulk cooked and frozen in a flattened shape is best for easy preparation.

★Stems are best used in smoothies and the broth is good for miso soup.

 

 

 

No.2 Han dama (Okinawan spinach)

*High in iron & folic acid, also good source of vitamins and polyphenol

How to Eat Use only the leaves. Boil for 1 minute, drain in cold water and squeeze the water out. Chop and mix with tofu, sesame dressing or sumiso (miso with vinegar) are good combinations.

 

★Eaten raw as salad is also great.

 

 

 

No.3 Tsuru murasaki (Indian spinach)

*High in iron & folic acid, also good source of vitamins

How to Eat Wash and cut stems and leaves into 3cm pieces and stir-fry with canned tuna or pork slices until wilted. Add salt and pepper to taste.

 

★Blanched and mixed with an oil-based salad dressing is also good.

 

 

 

 

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