If you're interested in eating more mustard greens, you'll want to know what they are and how to cook them. Learn the nutrition facts of mustard greens, including the vitamins and minerals they contain. You'll also find out why mustard greens are beneficial for your health. Here are some recipes to get you started.
Mustard greens are leafy vegetables known for their peppery flavor and rich nutritional benefits.
What Are Mustard Greens?
Mustard greens are an excellent vegetable to eat in any diet. They come from a plant called Brassica juncea. They can be eaten raw or cooked. They are an excellent source of calcium, iron, and fiber. They're also low in calories. They're so low in calories that they can be considered a superfood!
You can grow mustard greens indoors in warmer climates. But once the weather cools down, you can grow them outdoors. You should plant the seeds in a shallow furrow about 1/2 inch deep for best results. Plant twelve seeds per foot for baby mustard greens, while for full-grown plants, plant six to twelve seeds in each row.
Mustard greens have been used in cooking for thousands of years. Ancient Egyptians and Greeks used them as pickled vegetables, while the Chinese added them to stir-fries and soups. Today, they're an integral part of the traditional cuisine of many regions worldwide. Especially in the American South, they're used in salads and stir-fries.
Aside from their delicious taste, mustard greens also provide the body with plenty of vitamins and minerals. They are rich in beta-carotene, lutein, and flavonoids. These antioxidants help the body to keep the immune system strong. They are also an excellent source of vitamin K, which is important for bone health.
Nutrition Facts of Mustard Greens
Another great reason to eat a daily dose of mustard greens is that they provide your body with essential vitamins and nutrients.
Nutritional facts for 100 grams (3.5 ounces) of Mustard greens include:
- Calories: 27
- Sodium: 20 mg
- Potassium: 384 mg
- Carbohydrates: 4.7 g
- Fiber: 3.2 g
- Sugar: 1.3 g
- Protein: 2.9 g
- Vitamin C: 70 mg
- Iron: 1.6 mg
- Vitamin B6: 0.2 mg
- Magnesium: 32 mg
- Calcium: 115 mg
Vitamins and Minerals of Mustard Greens
Mustard greens are packed with nutrients and are an excellent source of vitamins and minerals. They contain over a third of the daily recommended amount of vitamin C, a water-soluble vitamin crucial for a healthy immune system. Without adequate levels of vitamin C, the immune system becomes weak, making you vulnerable to disease. Mustard greens also contain vitamin A, which stimulates the growth of white blood cells called T cells. These cells fight infections and help you maintain a healthy immune system.
Health Benefits of Mustard Greens
The health benefits of mustard greens are numerous, and they include an increase in the number of antioxidants in your body. Moreover, they are high in vitamin K, a crucial nutrient for bone health. Consumption of mustard greens has been linked to lower cancer risks and cardiovascular disease. In addition, mustard greens contain isoflavones, powerful antioxidants that stimulate cell differentiation. These compounds also help to protect the body from various environmental toxins, like heavy metals.
Studies have shown that mustard greens contain more than 30% of the recommended daily allowance of vitamin C, which is important for a strong immune system. An inadequate supply can lower the immune system and make people more susceptible to various diseases. Additionally, the vitamin A present in mustard greens is essential for the growth of T cells, which help the body fight off infections.
Another benefit of mustard greens is that they can lower the cholesterol level in the body. High levels of cholesterol are a risk factor for heart disease and cancer. A regular diet rich in mustard greens can lower cholesterol levels and prevent heart disease. This food also contains several vitamins and minerals that help the body fight off these diseases.
Side Effects of Mustard Greens
Mustard greens are packed with nutrients, but certain people may experience side effects. It's important to know about these risks before eating them often.
Digestive Issues
Too many mustard greens can cause gas, bloating, or stomach discomfort. They are high in fiber, which can be hard to digest for some individuals.
Risk of Kidney Stones
Mustard greens contain oxalates, which may contribute to kidney stones in people prone to them. If you've had kidney stones before, eating these greens in moderation is best.
Thyroid Concerns
These greens are considered goitrogenic, meaning they can affect how the thyroid works when eaten in large amounts. If you have thyroid problems, it is wise to limit your intake of raw mustard greens.
Allergic Reactions
Some people might be allergic to mustard greens. Reactions can range from mild itching to serious symptoms like swelling or trouble breathing.
While mustard greens are healthy, they should be eaten in moderation. People with specific health conditions should be careful and watch for side effects.
Tips for Choosing Mustard Greens
Picking fresh mustard greens helps you get the most out of their nutrition. Here are some simple tips for finding the best ones.
Check the Color
Look for bright and rich greens. This shows that they're fresh and full of nutrients. Stay away from greens with yellow or brown spots, as these may be past their prime.
Feel the Leaves
The leaves should be firm and crisp. If they are limp or soft, the greens are probably not fresh. Fresh mustard greens will feel sturdy and have a slight shine.
Look at the Stems
The stems should be firm and moist. Dry or brittle stems indicate that the greens are old, which can affect their taste. Fresh stems should snap easily when bent.
Smell the Greens
Fresh mustard greens have a mild, peppery smell. If they have a strong or unpleasant odor, they might be spoiled. Always give them a quick sniff to make sure they're still good.
Using these tips, you can find fresh mustard greens with the best flavor and texture.
Tips for Preparing Mustard Greens
Getting mustard greens ready correctly helps you enjoy their flavor and nutrients. Here are some easy tips for preparing them.
Wash Well
Mustard greens often have dirt or grit on the leaves, so wash them carefully. Rinse them under cold water and rub the leaves gently to remove dirt. You can also soak them in a water bowl to help remove anything stuck.
Cut the Stems
The stems of mustard greens can be tough, especially on larger leaves. To make the greens easier to eat and improve the texture, it’s a good idea to cut off the thick parts of the stems before cooking.
Blanch to Reduce Bitterness
If mustard greens taste too bitter, blanching them in boiling water for about a minute can help. After boiling, put the greens in cold water to stop the cooking. This reduces the bitterness but keeps the greens tender.
Choose Your Cooking Method
You can sauté, steam, or add mustard greens to soups. Try out different cooking methods to see what you like best.
With these tips, you can prepare mustard greens to suit your taste.
Tips on Including Mustard Greens in Meal
There are many ways to incorporate mustard greens into your meals. You can steam or cook them in a broth and add aromatic vegetables or herbs. You can also sauté them. Then, just add a little vinegar or broth to make it more flavorful. A few minutes of cooking will do the trick.
When you buy mustard greens, look for vibrant and lively ones. Avoid, wilted or brown ones and choose ones with small, tender leaves. Larger leaves will be more aromatic. When you cook or store mustard greens, rinse and pat them dry before cooking.
Another benefit of adding mustard greens to your diet is that they can help protect your body against certain diseases. They are packed with important plant compounds and micronutrients that can help fight cancer and protect against obesity. Adding mustard greens to your diet can help lower the risk of certain diseases, including high blood pressure and type 2 diabetes.
Before cooking mustard greens, the first thing to do is rinse them under cold water and then drain them. Doing so will help to prevent them from steaming and breaking apart when cooked. Next, chop them into small pieces. After this:
- Heat a pan or skillet.
- Add the garlic and bacon and cook for one minute or two.
- Add the mustard greens and the onion powder.
- Cook until they are tender, about three minutes.
- Serve with lots of butter.
