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Mizuna – All You Need to Know | Instacart Guide to Fresh Produce

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Last Updated: Jul 23, 2021

What is mizuna?

Mizuna is a Japanese mustard green, and the name translates to “water vegetable” because of the vegetable’s juicy stalks. The plant is known by other names, such as spider mustard, kyona, and water greens. It’s related to other plants in the Brassica family, such as:

  • Turnips
  • Cauliflower
  • Broccoli
  • Cabbage
  • Rutabaga
  • Mustard

The leaves of the mizuna plant are shaped like feathers and look somewhat like a dandelion green. They are glossy and finely dissected, and people typically use them in green salads, pasta, and sometimes casseroles. They’re also used as a pizza topping.

Mizuna comes in 16 different varieties, including early mizuna and purple mizuna, to name a few—most plants to be about 9in tall and 16in wide.

Where did mizuna originate from?

While some might think mizuna is a Japanese herb, it’s actually native to China. However, it’s often used as a staple ingredient in Japan, where it’s pickled and served as an appetizer. The Japanese used mizuna for improved health, and today, it’s grown abundantly in Kyoto. Mizuna is eaten throughout Japan, and it’s a fixture of Kyo-ryori (Kyoto cuisine).

It’s hard to believe that this popular plant was once nearly impossible to find outside of Asian countries. Now, you can find it all over the world at select specialty markets.

What is the nutritional value of mizuna?

Like most vegetables, mizuna has a lot to offer when it comes to health benefits. For one thing, it’s high in antioxidants, which means it’s great at preventing damage to your cells and reducing the risk of chronic diseases. It can also strengthen your bones thanks to its vitamin K content.

Consuming mizuna can help improve your immune health because it’s high in vitamin C. One cup gives you about 65% of the daily recommended value.

Just 1 cup of chopped up mizuna will give you:

  • 1.8g of dietary fiber
  • 2.7g of carbohydrates
  • 1.5g of protein
  • Vitamin B6
  • Vitamin A
  • Vitamin C
  • Potassium
  • Manganese
  • Folate

Want to stock up on mizuna for all these great benefits? No need to go searching for “fresh produce near me” or “mizuna near me.” Get fresh produce delivery with Instacart and choose same-day delivery.

How is mizuna grown?

You can plant mizuna in the early spring, approximately 4 to 5 weeks before the date of the last frost (if you’re planting indoors). If you plan on planting them outdoors, you can do it 2 weeks before the last frost date.

If you’re starting indoors, transplant the seedlings outdoors once they’re about 4 weeks old. You can also harvest them early if you want nutrient-rich mizuna microgreens. Mizuna plants usually harvest pretty quickly. It takes just 40 days to go from seed to full maturity.

For best results, grow your mizuna in compost-rich soil and keep it evenly moist — that is, not too wet and not too dry. Preparing the planting beds ahead of time is always a good idea. Do that by adding lots of aged compost and some aged manure to the soil. Once the growing season arrives, feed your mizuna plants diluted fish emulsion.

When is mizuna in season?

Mizuna is in season during the spring and early summer, but it can be found at your local grocery store or farmer’s market. You can also find it at some specialty Japanese markets.

How do you pick mizuna at the grocery store?

When shopping for mizuna at the grocery store, choose mizuna with fresh-looking, bright, green leaves. Make sure none of the leaves are drying or yellowing.

If you are looking to have your groceries delivered, you can easily shop for mizuna via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products. Shop for mizuna.

How to store mizuna

To store mizuna and keep it fresh the longest, rinse and dry the leaves before storing them in the fridge. Wrap them in a paper towel first and put them in a plastic bag, and they should last in the fridge for up to 5 days.

How to tell if mizuna is bad

You’ll know mizuna is bad if it changes from a greenish color to a yellowish one. Another way to tell is the smell. If the smell of leafy greens intensifies, that’s a sign to throw it away.

Finally, you’ll be able to tell your mizuna greens are bad if the texture changes. If you notice that the plant looks limp instead of crispy, it means your mizuna is no longer fresh, and you should probably get rid of it.

What can I substitute for mizuna?

No mizuna on hand? Not to worry. Simply substitute it with arugula, tatsoi, or young mustard greens.

Choosing the freshest mizuna

Mizuna is a leafy green vegetable that’s got plenty of health benefits, including the ability to improve eye, bone, and immune health. It’s perfect for pasta, pizzas, salads, and casseroles. If you don’t have time to go to the grocery store, you can always get fresh produce delivery with Instacart and choose same-day delivery.

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