There are many vegetables and vegetables to complement our salads and within all the varieties there are some more used and known than others. Here we will explain what is tatsoi. It is a type of lettuce that is mainly eaten in salads and has unique characteristics. They bring many benefits to our body if their consumption is regular in our diet.
For this reason, we are going to devote this article to telling you what tatsoi is, what are its characteristics and its importance.
What is a tattoo
Tatsoi lettuce is a vegetable from the cruciferous family. Also known as mustard spinach, it has various health benefits. In reality, all representatives of this flora produce benefits when regularly introduced into the diet. It is important to note that it is recommended to increase the consumption of plant-based foods. These foods contain antioxidants, phytonutrients and essential vitamins.
From a nutritional point of view, tatsoi lettuce is distinguished by its content of vitamins A and C and the presence of carotenoid compounds inside. As well concentrates folic acid and other minerals such as calcium and potassium.
However, most of the positive effects of its intake are linked to glycosides, a family of phytonutrients with high antioxidant and anti-inflammatory power. Plus, it’s a good source of fiber.
Benefits of Adding Lettuce to Your Diet
Regular consumption of lettuce can provide many health benefits. However, do not stop living them, it is necessary to take care of a complete diet, ensuring that it is varied and balanced.
Improve bone strength
Tatsoi lettuce provides plenty of calcium. According to a study published in the journal Nutrients, this mineral is essential for ensuring good long-term bone health. Although dairy products are a good source, it is also important to include other products in your diet that meet your needs.
Helps prevent vision problems
Due to the vitamin A contained in lettuce, the incidence of many diseases related to eye health is reduced. According to research published in the journal Ophthalmology Genetics, this nutrient protects against macular degeneration, a process associated with medium-term vision loss.
Reduce the risk of cancer
Vegetables belonging to the cruciferous family contain phytonutrients that may help reduce the risk of certain types of tumors. A review published in the Review of Food Science and Nutrition proves it.
This is due to the ability of phytochemicals to neutralize the formation of free radicals, which accumulate in the tissues and cause inefficient cell replication. It is the ideal breeding ground for the emergence of tumor cells.
How can I eat?
Tatsoi lettuce leaves can be eaten raw, cooked or fried. They are often used to prepare salads, soups, smoothies, quiches and stews. However, it should be noted that many cooking processes result in the loss of essential nutrients, such as phytochemicals.
Therefore, it is better to combine its raw intake with vegetables as an ingredient in more complex spicy recipes. In this way, a supply of high-quality antioxidants can be ensured.
Can it be grown at home?
Tatsoi lettuce can be grown at home. The positive part is that this plant is so resistant to very diverse climates that it can be found in almost any country. For this, it is necessary to sow the seeds in soil fertilized with a balanced fertilizer.
Remember that this vegetable grows best in the cold, so the best time to plant it is in the fall. It does not require much water and is usually harvested about 3 weeks after planting.
Like other representatives of From the cruciferous family, tatsoi lettuce has several health benefits when eaten regularly. It is known for its content of essential phytonutrients and vitamins.
Now you must alternate between eating raw and cooked foods to avoid antioxidant losses. On the other hand, it is important to ensure that your diet is varied and balanced to obtain the beneficial effects of its consumption.
Recipe with tatsoi
With the following recipes we intend to give an idea to increase the presence of tatsoi lettuce in the diet.
- 1 bell pepper
- 1/2 green onion.
- 1 clove of garlic.
- 2 small carrots.
- 1 teaspoon of fresh ginger.
- 1 small lettuce
- 1/2 teaspoon of cumin seeds.
- 2 tablespoons of extra virgin olive oil.
- Juice of 1/2 lemon, with the grated skin.
The first thing to do is pour the extra virgin olive oil into a saucepan and heat it over medium heat. Add cumin and sauté until black. In this point, add ginger, minced garlic and minced chilli. Stir constantly and when the garlic changes color, add the chopped green onion.
Immediately after, add the carrots and season, continuing the sautéing process which lasts 3 minutes. At this point, the juice of half a lemon is squeezed together with the lemon zest. When the liquid has evaporated, pour a little water (2 tablespoons).
Cook the whole mixture over high heat until the water evaporates and the carrots are tender. It may take 5-7 minutes to get to this point. Once the carrots are tender, add the tatsoi to the wok and fry for a few minutes with another tablespoon of water. Cover the pot and heat for a few minutes to soften the lettuce. Once all the liquid has evaporated, it’s ready to serve. It is recommended to eat hot.
Once we know what tatsoi is and everything related to it, we will see other varieties of lettuce:
Red Swiss chard
It has a sweet flavor and an intense green color with garnet stalks. It has a special flavor, like baby spinach, and can be eaten raw or cooked.. It grows slowly and gives a greater reddish sheen to the leaf veins, creating a greater contrast with the natural green. The leaves are carefully selected to maintain the vitality and uniformity of the product, eliminating the weakest leaves.
Annual plant, typical of semi-temperate regions. Like the French, the buds are large and firm, with long, loose leaves with slightly curled and wavy edges, and a crisp, buttery texture. Like long lettuce, there are different varieties of this lettuce. In fgeneral, They are round lettuces whose color varies between dark green and light golden green.
Meanwhile, red Batavia shoots can be identified by their curly leaves, which are pale green at the base and turn bright red at the tips. It takes on an increasingly intense red color as winter approaches.
I hope with this information you can learn more about what tatsoi is, its features and benefits.