Description

Water Spinach (Kangkong, Ong Choy)

Water spinach, known as kangkong in Southeast Asia and ong choy in China, is a popular leafy green vegetable widely used in Asian cuisines. It is valued for its tender stems and leaves, mild flavor, and nutritional benefits.

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1. Nutritional Data (per 100 grams of raw water spinach):

• Calories: 19 kcal
• Carbohydrates: 3.1 g
• Protein: 2.6 g
• Fat: 0.2 g
• Dietary Fiber: 2.1 g
• Vitamin A: 6,300 IU (International Units)
• Vitamin C: 55 mg
• Calcium: 77 mg
• Iron: 1.7 mg
• Magnesium: 71 mg
• Potassium: 250 mg

Key Nutritional Highlights:

• Rich in Vitamins: High levels of vitamins A and C support immune function, skin health, and vision.
• Mineral Content: Contains essential minerals like calcium for bone health and iron for oxygen transport in the blood.
• Dietary Fiber: A good fiber source, aiding digestion and promoting gut health.
• Antioxidants: Provides antioxidants that help combat oxidative stress and reduce inflammation.

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2. PLU Code: 3162

3. Ayurvedic Data:

In Ayurvedic medicine, foods are classified based on their effects on the body’s doshas—Vata, Pitta, and Kapha—energies believed to circulate and govern physiological activity.

Ayurvedic Properties of Water Spinach:

• Taste (Rasa): Primarily bitter (tikta) and astringent (kashaya), with a slightly sweet (madhura) undertone.
• Energy (Virya): Cooling effect on the body.
• Post-Digestive Effect (Vipaka): Likely sweet, which aids in balancing doshas after digestion.

Effects on Doshas:

• Balances Pitta: The cooling nature and bitter taste help pacify Pitta dosha, which is associated with heat and metabolism.
• Balances Kapha: The light and dry qualities can help reduce excess Kapha, which is linked to mucus and fluid retention.
• May Increase Vata: Its lightness and potential dryness might aggravate Vata if consumed in excess or without proper preparation.

Health Benefits in Ayurveda:

• Detoxification: The bitter taste cleanses the blood and supports liver function.
• Digestive Aid: Helps stimulate digestion and alleviate constipation due to its fiber content.
• Anti-Inflammatory: It may reduce inflammation and cool the body, which is beneficial in conditions of excess heat.

Note: Water spinach is not traditionally documented in classical Ayurvedic texts, so interpretations are based on general Ayurvedic principles applied to similar leafy greens. For personalized advice, consult a qualified Ayurvedic practitioner.

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4. Ten Healthy Recipes Using Water Spinach:

1. Stir-Fried Water Spinach with Garlic

Ingredients:

• Two bunches of water spinach
• Four cloves garlic, minced
• One tablespoon of olive or sesame oil
• One tablespoon of soy sauce or tamari
• Salt and pepper to taste

Instructions:

1. Wash and cut water spinach into 3-inch lengths.
2. Heat oil in a wok or large pan over medium heat.
3. Sauté garlic until fragrant.
4. Add water spinach and stir-fry for 2-3 minutes until wilted.
5. Add soy sauce, salt, and pepper. Stir well and serve hot.

2. Water Spinach Salad with Sesame Dressing

Ingredients:

• 2 cups blanched water spinach
• 1 tablespoon toasted sesame seeds
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 teaspoon soy sauce
• 1 teaspoon honey or maple syrup

Instructions:

1. Blanch the water spinach in boiling water for 1 minute, then cool in ice water.
2. Whisk together sesame oil, vinegar, soy sauce, and sweetener.
3. Toss water spinach with the dressing.
4. Sprinkle with toasted sesame seeds before serving.

3. Water Spinach and Tofu Stir-Fry

Ingredients:

• 1 block of firm tofu, cubed
• 2 cups water spinach
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon grated ginger
• Oil for cooking

Instructions:

1. Pan-fry tofu cubes until golden brown. Set aside.
2. In the same pan, sauté garlic and ginger.
3. Add water spinach and stir-fry until wilted.
4. Return tofu to the pan, add soy sauce, and mix well.
5. Serve over brown rice or quinoa.

4. Water Spinach Soup

Ingredients:

• 4 cups vegetable broth
• 2 cups water spinach
• 1 cup sliced mushrooms
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Bring vegetable broth to a boil.
2. Add mushrooms and garlic; simmer for 5 minutes.
3. Add water spinach and cook for another 2-3 minutes.
4. Season with salt and pepper. Serve warm.

5. Water Spinach in Coconut Milk

Ingredients:

• 2 cups water spinach
• 1 can (14 oz) light coconut milk
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 small chili pepper, sliced (optional)
• Salt to taste

Instructions:

1. Sauté onion and garlic in a pot until translucent.
2. Add coconut milk and bring to a simmer.
3. Add water spinach and chili pepper.
4. Cook until spinach is tender.
5. Season with salt and serve over steamed rice.

6. Water Spinach Omelet

Ingredients

• 3 eggs
• 1 cup chopped water spinach
• 1/4 cup diced tomatoes
• Salt and pepper to taste
• Oil or butter for cooking

Instructions:

1. Beat eggs in a bowl; add water, spinach, tomatoes, salt, and pepper.
2. Heat oil or butter in a non-stick pan.
3. Pour the egg mixture and cook until set on one side.
4. Flip and cook the other side until golden.
5. Serve hot with whole-grain toast.

7. Water Spinach and Shrimp Stir-Fry

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 cups water spinach
• 2 cloves garlic, minced
• 1 tablespoon fish sauce or soy sauce
• 1 teaspoon lemon juice
• Oil for cooking

Instructions:

1. Sauté garlic in oil until fragrant.
2. Add shrimp and cook until pink.
3. Add water spinach and stir-fry for 2 minutes.
4. Stir in fish sauce and lemon juice.
5. Serve immediately over noodles or rice.

8. Water Spinach Smoothie

Ingredients:

• 1 cup water spinach leaves
• 1 ripe banana
• 1/2 cup mango chunks
• 1 cup coconut water or almond milk
• Ice cubes (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Add ice if desired and blend again.
4. Pour into a glass and enjoy immediately.

9. Water Spinach Pancakes

Ingredients:

• 1 cup chickpea flour (besan)
• 1 cup chopped water spinach
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin seeds
• Salt and pepper to taste
• Water to make batter
• Oil for cooking

Instructions:

1. Mix chickpea flour, water spinach, spices, and enough water to make a pourable batter.
2. Heat a non-stick pan and add a little oil.
3. Pour a ladle of batter and spread it into a thin pancake.
4. Cook until golden on both sides.
5. Serve with yogurt or chutney.

10. Water Spinach and Lentil Curry

Ingredients:

• 1 cup red lentils
• 2 cups water spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• Salt to taste
• Oil for cooking

Instructions:

1. Rinse lentils and cook with turmeric until soft.
2. In a separate pan, sauté onion and garlic.
3. Add curry powder and cook for 1 minute.
4. Add cooked lentils and water spinach to the pan.
5. Simmer for 5 minutes—season with salt.
6. Serve with brown rice or whole-grain bread.

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These recipes showcase the versatility of water spinach and offer nutritious options for incorporating this leafy green into your diet. Enjoy experimenting with these dishes to add variety and health benefits to your meals.