WOW for Wasabi
So, what else do you know about wasabi apart from it being that thick green and extremely hot and pungent paste that you are served up when you order Japanese cuisine, especially the very popular and exotic types of sushi and sashimi? Very little? Well, fear not. We are here to tell you more and all that you need to know about wasabi nutrition value and wasabi health benefits apart from a few cool and easy to make recipes.
Wasabi, or Japanese horseradish, is a cruciferous vegetable that grows naturally along streambeds in mountain river valleys in Japan. It also grows in parts of China,
Korea, New Zealand, and North America where it’s shady and humid. Known for its sharp, pungent flavor and bright green color, wasabi is a staple condiment for sushi and noodles in Japanese cuisine.
The stem of the wasabi plant is ground and used as a pungent condiment for sushi or noodles. The compounds in wasabi have been analyzed for their antibacterial, anti-inflammatory, and anticancer properties in test-tube and animal studies. They have also been researched for their ability to promote fat loss, as well as bone and brain health.
While promising, studies in humans are needed to confirm these findings before any conclusions can be drawn regarding the potential health benefits of wasabi. What’s more, some compounds in this vegetable, including the isothiocyanates (ITCs) responsible for its pungent flavor, may provide several wasabi health benefits.
Wasabi Health Benefits
Isothiocyanates (ITCs) are the main class of active compounds in wasabi and responsible for most of the vegetable’s health benefits, including its antibacterial effects.
Anti – Inflammatory
Wasabi may have potent anti-inflammatory properties. Inflammation is your immune system’s response to infections, injuries, and toxins, such as polluted air or cigarette smoke, in an attempt to protect and heal your body.
Promotes Fat Loss
Some research suggests that the edible leaves of the wasabi plant contain compounds that may suppress the growth and formation of fat cells.
ITCs have been studied for their ability to inhibit acrylamide production and kill or inhibit the growth of several types of cancer in test-tube studies.
Wasabi may play a role in bone health. A compound in wasabi called p-hydroxycinnamic acid (HCA) has been suggested to increase bone formation and decrease bone breakdown.
The ITCs isolated from wasabi may help treat osteoporosis and neurodegenerative brain conditions like Parkinson’s disease, but research in humans is needed to confirm this.
Wasabi Nutritional Value
One teaspoon of horseradish-based wasabi paste contains 15 calories, 0 protein, 1 gram of fat, 2 grams of carbs, 0 fibre, and 2 grams of sugar. Wasabi paste also contains small amounts of Iron, Magnesium, Phosphorus, Potassium, Sodium, and Potassium. At about one teaspoon, a serving of wasabi is so small that there are few measurabl
e nutrients. Wasabi paste is actually quite expensive. Not only are wasabi plants rare and costly, but wasabi paste also has a short shelf life. For these reasons, most wasabi served in sushi restaurants does not actually contain real wasabi.
Wasabi Health Benefits Recipes
- 2 cups dried whole peas
- 2 tablespoons olive oil
- 4 teaspoons wasabi powder
- 2 tablespoons tahini
- 2 tablespoons rice vinegar
- 2 teaspoons Dijon mustard
- Soak the peas in water to cover overnight. You can buy Whole Dried Peas on Amazon.com
- Preheat the oven to 200°. Drain the peas, then cook them according to instructions on the package. Mix the olive oil with the cooked peas until well coated.
- Oil a baking sheet and spread the peas evenly across it. Place in the oven and bake for 5 hours, until the peas appear dry and are crisp when bitten into.
- Combine the wasabi powder, tahini, rice vinegar and mustard in a mixing bowl.
- Combine the wasabi mixture with the hot peas making sure that all the peas are evenly coated.
- Using a rubber spatula, spread the peas on the baking sheet, separating as many as you can.
- Increase the oven temperature to 250°. Bake the peas for 10 to 15 minutes, until the coating is dry.
Wasabi Crusted Chicken Breasts
- 1 1/4 cups panko (Japanese breadcrumbs) or fresh breadcrumbs made from crustless French bread
- 4 teaspoons wasabi powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 2 eggs, beaten to blend
- 4 skinless boneless chicken breast halves, flattened to 1/3-inch thickness between plastic wrap
- 4 tablespoons peanut oil
- 3 tablespoons teriyaki sauce
- 3 tablespoons sake
- 3 tablespoons low-salt chicken broth
- 3 green onions, thinly sliced
- Combine panko, wasabi powder, salt, and pepper in large shallow dish. Place eggs in pie dish.
- Dip chicken, 1 breast at a time, in egg, then in panko mixture. Turn to coat completely.
- Heat 2 tablespoons peanut oil in heavy large skillet over medium-high heat.
- Sauté 2 chicken breasts until golden and cooked through, about 3 minutes per side.
- Transfer to platter. Repeat with remaining oil and chicken.
- Add teriyaki sauce, sake, and chicken broth to skillet; bring to boil, scraping up browned bits.
- Drizzle sauce over chicken. Sprinkle with sliced green onions and serve.
- 1 egg white
- 1 tablespoon water
- 1 pound (about 3 cups) whole peanuts (shelled)
- 2 tablespoons wasabi powder (not the paste – can be found in most grocery stores in the Asian section)
- 2 teaspoons salt
- 2 teaspoons cornstarch
- Preheat oven to 275°F.
- Line a baking sheet with greased foil or parchment paper.
- Whisk egg white and water together until foamy.
- Add peanuts and toss to coat with the egg-water mixture.
- Transfer to a sieve; toss gently and let drain.
- Stir together wasabi powder, salt and cornstarch in a large bowl.
- Add peanuts and toss to coat with the wasabi mixture.
- Spread peanuts on baking sheet in a single layer, and bake 30 minutes.
- Gently stir, reduce temperature to 200°F and continue baking 20 more minutes and your wasabi peanuts are ready.
- ⅓ cup mayonnaise
- 2 tbsp + 1 tsp(45ml) wasabi paste
- 1 tsp lime zest
- In a small bowl, add the mayo and wasabi paste together.
- Sprinkle a tablespoon of lime zest into the bowl after combining the mayo and wasabi paste
- Mix together until well combined.
- Store in the refrigerator until serving.
So, there you have it. You are now all caught up on Wasabi and exactly what it can be used with and how it is good for your body as well. Sourcing genuine Wasabi is a tricky and expensive affair but nothing quite beats the original taste of this amazing root.