Among all the shellfish in the ocean, Mussels have the most remarkable nutritional profile. It contains Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA), both of which have several beneficial effects such as ameliorating the brain functions and lessens inflammatory conditions like arthritis. Mussels are also a great source of vitamins, minerals, iron and folic acid. They are also low in Mercury,so children and pregnant women can consume them twice per week. Mussels also contain high level of iodine, which is perfect for people with thyroid issues and Omega-3. However, Mussels also contain Cholesterol and Sodium that lowers their nutritional benefit.
Mussel Soup is a Filipino dish inspired by the famous soup dish called Chicken Tinola. It contains ginger and often comes with Papaya (or Chayote) and Chili Leaves. It is budget-friendly and very easy to prepare. Consuming 3oz of it may provide your daily Vitamins B12 needs. The RDA (daily recommended allowance) is 140 mcg while a 100 g of mussels has 130mcg. A3-ounce serving of mussels is equivalent to 146 calories and can provide protein of up to 20.23 grams and 5.71 milligrams of iron.
A person needs at least 2.4 micrograms of Vitamin B12 daily. Consuming 3.5-ounce of Mussels will provide 20.4 micrograms of B12 vitamin,which makes the mussels an important source of this significant nutrient. Vitamin B12 helps your neurological system to function normally. Also, a 3.5-ounce serving of mussels contain 2.27 milligrams of zinc, which can provide strong immune system.
The recipes and instructions are written below:
Mussel Soup:
Ingredients:
1 lb Mussels (Cleaned)
5 cloves of garlic
1 Medium onion
Ginger (cut in strips)
2 Pieces of Chayote (or Papaya) (sliced)
1 ½ teaspoons of Salt
3-4 cups of water
2 tablespoons of cooking oil
How to cook:
1. Heat a cooking pot and pourin cooking Oil.
2. SautéGarlic and Onion and then add the Ginger.
3. Add the Mussels and then cook for a minute. (You may add a pinch of Salt just to get rid of the strong, fishy smell)
4. Pourin water and then let it boil.
5. Add Salt to taste. Stir and cook for 8 to 10 minutes.
6. Putin the Chayote or Papaya. Turn the heat off and cover the pot.
7. Wait till it is cooked and serve.
