Hourensou: Japanese Spinach
High in vitamins A and C. Rich in riboflavin. Leaves contain oxalic
(6 - 8% in young leaves, 23 - 27% in the cotyledons).
The oxalic acid binds calcium into an insoluble salt (calcium oxalate),
be absorbed by the body. The same applies to the iron, as it is bound,
only 2-5% of the seemingly plentiful supply actually available for
100g raw leaf contains:
- 690 mg potassium
49 mg calcium
69 mg magnesium
47 mg phosphorus
16 mg sodium
2 mg iron
0.7 mg zinc
0.32 mg manganese
4200 µg beta-carotene (vitamin A)
350 µg retinol
35 mg vitamin C
270 µg vitamin K
210 µg folic acid
How to Enjoy it:
Hourensou can be eaten raw in salads, or cooked by steaming or boiling
briefly for 2 to 3 minutes.
Alternatively braise it and serve topped with sesame dressing.
Water left from cooking will contain iron and other water-soluble
nutrients, so do not throw it away!