The Marvelous World of Veggies that Start with M
The Marvelous World of Veggies that Start with M
Immerse yourself in the flavorful world of vegetables that grace their names with the majestic letter M. From the vibrant hues of mushrooms to the earthy depths of mustard greens, these nutritional powerhouses pack a punch of vitamins, minerals, and antioxidants that nourish your body and tantalize your taste buds.
Mushrooms: The Umami Enhancer
Benefit: Mushrooms are a treasure trove of nutrients. They are an excellent source of protein, vitamins, minerals, and fiber. The National Cancer Institute states that mushrooms contain antioxidants that may aid in cancer prevention.
How to: Select firm, unblemished mushrooms. Store them unwashed in the refrigerator for up to a week. Sauté, grill, or add them to soups, salads, and casseroles for a boost of umami and health.
| Nutrient | Amount per 100g |
|---|---|
| Protein | 3.4g |
| Vitamin D | 0.2µg (10% of RDI) |
| Selenium | 5.6µg (10% of RDI) |
| Potassium | 336mg (10% of RDI) |
| Fiber | 2.2g (9% of RDI) |
Mustard Greens: The Leafy Powerhouse
Benefit: Mustard greens are a nutritional powerhouse. One cup provides over 100% of your daily vitamin K requirement, essential for blood clotting and bone health. They are also rich in vitamins A and C, folate, and calcium.
How to: Choose mustard greens with vibrant green leaves. Store them unwashed in the refrigerator for up to 3 days. Remove the tough stems and cook them in soups, stews, or sauté them with garlic and olive oil.
| Nutrient | Amount per 100g |
|---|---|
| Vitamin K | 106µg (133% of RDI) |
| Vitamin A | 388µg (43% of RDI) |
| Vitamin C | 37mg (53% of RDI) |
| Folate | 68µg (17% of RDI) |
| Calcium | 101mg (10% of RDI) |
More Marvelous Veggies that Start with M
- Mache: A mild-tasting leafy green rich in vitamins A, C, and K.
- Mesclun: A blend of baby greens often including lettuce, arugula, and mache.
- Mizuna: A Japanese green with a peppery flavor and high levels of vitamin C and calcium.
- Mung beans: A type of legume high in protein, fiber, and iron.
Tables of Nutritional Value
| Vegetable | Calories per 100g |
|---|---|
| Mushrooms | 22 |
| Mustard greens | 27 |
| Mache | 17 |
| Mesclun | 12 |
| Mizuna | 19 |
| Mung beans | 347 |
| Vegetable | Carbohydrates (g) per 100g |
|---|---|
| Mushrooms | 3.3 |
| Mustard greens | 3.2 |
| Mache | 2.7 |
| Mesclun | 1.4 |
| Mizuna | 2.5 |
| Mung beans | 63.2 |
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