Here's a recipe for a Moroccan Spiced Mallow Salad, a traditional and flavorful dish that's both nutritious and delicious.
INGREDIENTS:
- 200 grams of fresh mallow leaves (alternatively, you can use spinach or kale if mallow is not available)
- 2 tablespoons of olive oil
- 1 medium onion, finely chopped
- 2 cloves of garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne pepper (optional, for a bit of heat)
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
INSTRUCTIONS:
1. Prepare the Mallow:
- Thoroughly wash the mallow leaves and chop them into smaller pieces.
2. Cook the Aromatics:
- Heat the olive oil in a large skillet over medium heat.
- Add the finely chopped onion and sauté until it becomes translucent, about 5-7 minutes.
- Add the minced garlic and continue to sauté for another minute until fragrant.
3. Add the Spices:
- Stir in the ground cumin, ground coriander, paprika, ground turmeric, and cayenne pepper (if using).
- Cook the spices with the onion and garlic mixture for about 1-2 minutes, allowing them to release their aromas.
4. Cook the Mallow:
- Add the chopped mallow leaves to the skillet, stirring to coat them evenly with the spice mixture.
- Cook until the leaves are wilted and tender, about 5-7 minutes.
5. Season and Serve:
- Once the mallow is cooked, remove the skillet from the heat.
- Stir in the lemon juice and season with salt and pepper to taste.
- Transfer the salad to a serving dish and garnish with fresh chopped cilantro.
6. Serve:
- Serve the Moroccan Spiced Mallow Salad warm or at room temperature. It can be enjoyed on its own or as a side dish.
Nutritional Information (Approximate per Serving):
- Calories: 120
- Protein: 2 grams
- Carbohydrates: 10 grams
- Fat: 9 grams
- Fiber: 3 grams
- Vitamin A: 35% of the Daily Value (DV)
- Vitamin C: 30% of the DV
- Iron: 10% of the DV
- Calcium: 8% of the DV
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The Numerous Health Benefits of Mallow
Mallow: A Nutritional Powerhouse with Remarkable Health Benefits
Mallow, also known as Corchorus olitorius, is a leafy green vegetable with Egyptian origins. It holds a prominent position in the realm of vegetables, boasting over 30 essential nutrients and compounds that contribute significantly to overall well-being. Let's delve into the remarkable health benefits of incorporating mallow into your diet.
A Treasure Trove of Health Benefits:
- Blood Pressure Control: Mallow's rich potassium content plays a crucial role in regulating blood pressure and promoting cardiovascular health. Potassium aids in relaxing and widening blood vessels, enhancing blood and oxygen flow.
- Heart Health Enhancement: As mentioned earlier, mallow's high potassium content helps regulate blood pressure levels, which further contributes to heart health. Additionally, its substantial fiber content augments its benefits. Fiber helps lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels. This, in turn, reduces the risk of heart attacks, strokes, and atherosclerosis.
- Digestive System Regulation: Mallow's high fiber content promotes smooth digestion, prevents constipation, and alleviates irritable bowel syndrome symptoms.
- Osteoporosis Prevention: Mallow strengthens bones and protects them from fragility and fractures. Its rich mineral content, including calcium, phosphorus, iron, selenium, and various antioxidants, plays a vital role in bone formation, protection, and preservation.
- Anemia Prevention: Dark green leafy vegetables are renowned for their high iron content, and mallow is no exception. Iron is an essential component of red blood cells, and its deficiency increases the risk of anemia.
- Relaxation and Sleep Enhancement: Mallow's potassium and magnesium content contribute to nerve regulation and relaxation, promoting restful sleep and combating insomnia. Magnesium, in particular, plays a significant role in alleviating insomnia and sleep disturbances.
Combating Free Radicals, Inflammation, and Immunity Boost: Mallow's powerful antioxidants, including carotenoids, selenium, vitamin C, and vitamin E, effectively counteract the harmful effects of free radicals. This leads to:
° Skin protection, improved vision, and healthy skin
°Prevention of wrinkles, signs of aging, and macular degeneration
°Boosted brain health and memory
°Reduced risk of various cancers, particularly those associated with the digestive system, such as colon cancer
°Vitamin E plays a crucial role in preventing inflammation and alleviating its symptoms, such as joint inflammation and rheumatism
Nutritional Value of Mallow:
Mallow is a rich source of diverse nutrients essential for various bodily functions:
- A bountiful source of fiber and antioxidants, including carotenoids
- A source of calcium, potassium, magnesium, phosphorus, iron, and the immune-boosting selenium
- A treasure trove of vitamins, including vitamin A, vitamin K, vitamin E, vitamin C, vitamin B6, and niacin
- With approximately 26 calories per 100 grams, mallow is low in calories and high in fiber, making it ideal for those seeking low-calorie recipes that aid in weight loss and appetite suppression.
Nutritional Information per 100 grams of Mallow (According to the USDA):
| Nutrient | Amount per 100 grams of Mallow |
|---|---|
| Protein | 1.94 grams |
| Carbohydrates | 5.79 grams |
| Fat | 0.14 grams |
| Fiber | 2.8 grams |
| Potassium | 219 milligrams |
| Sodium | 7 milligrams |
Incorporate mallow, this nutritional powerhouse, into your diet and experience its remarkable health benefits firsthand. Embrace its versatility by exploring various culinary creations, from soups and stews to salads and side dishes. Let mallow be your ally in achieving a healthier and more vibrant you.
