Wednesday, May 4, 2011

Mizuna Recipes

Photo courtesy of Garden and Plants Photos.

Mizuna, also known as Japanese Mustard, California Peppergrass, or Spider Mustard, can be described as a mildly spicy green, with a hint of a mustard plant flavor. It makes a delicious salad by itself or mixed in with other greens. It can also be added to soups and stir fries, but be sure to add mizuna to cooked dishes towards the end of cooking to preserve the nutritional content—mizuna is loaded with beta carotene, folate, Vitamin C, calcium, and iron.

Wok Sautéed Mizuna with Minced Chicken
(Adapted from The Whole Foods Market Cookbook by Steve Petusevsky and Whole Foods Team Members, published in 2002)
Serves 4 to 6

1 egg white, lightly beaten
1½ teaspoon soy sauce
2 cloves garlic, finely chopped
1 pound boneless, skinless chicken breast, very finely chopped
2 teaspoons canola, peanut, or veggie oil
⅓ cup finely chopped carrot
⅓ cup finely chopped yellow onion
¼ cup finely chopped water chestnuts (optional)
½ teaspoon chile paste
1 tablespoon lime juice
1 pound mizuna, trimmed
¼ cup finely chopped scallions

1. In a medium bowl, mix egg white with ½ teaspoon of the soy sauce, garlic, and chicken. Cover and refrigerate for 1 hour.
2. Heat 1 teaspoon of the canola, peanut, or veggie oil in a wok or large skillet over high heat. Add chicken mixture and cook, stirring constantly, 4 to 6 minutes, or until chicken is cooked through and appears opaque.
3. Transfer chicken to a plate and set aside. Heat remaining 1 teaspoon of oil in wok or skillet. Add carrots, onions and water chestnuts (if desired) and cook, stirring constantly, for 1 minute. 4. Add remaining 1 teaspoon soy sauce, chile paste, lime juice, and mizuna and cook, stirring often, until slightly wilted. Return chicken to wok and toss well. Garnish with green onions and serve.

Grapefruit and Mizuna Salad
(Adapted from The People's Reciplex.)

1 bag or bunch mizuna (can substitute with watercress)
1 ruby red grapefruit, peeled and sectioned
1½ tablespoon olive oil
1 tablespoon honey
1 tablespoon blood orange or balsamic vinegar
juice of half a lime
chives, finely chopped (as a garnish)

1. Wash and trim greens of any hard stems.
2. Whisk oil and vinegar, adjusting for taste. Add honey and lime juice and mix well.
3. Add grapefruit to salad and toss together with the dressing.
4. Sprinkle the chives over the salad and toss. Salad is tastier if you let it sit for about 15-20 minutes.


  1. I used the mizuna and bok choy in this recipe: I also threw in the mushrooms. Delicious!

  2. Yummy! Thanks for the suggestion, Wendy.