Mustard Greens 101
Eating more greens can feel overwhelming – but it doesn’t have to – as they provide interesting flavor and plenty of health benefits. Here’s a quick reference on shopping for mustard greens
Mustard greens are a cruciferous vegetable with bright, deep green large leaves. Mustard greens are the leaves of the mustard plant, Brassica juncea.
Look for unblemished, fresh, crisp leaves with no brown spots or yellowing. Usually emerald green; some varieties are dark red or deep purple. Mustard green’s texture varies and can have a crumpled or flat texture; toothed, scalloped, frilly or lacy edges. Primary season December - April, yet they are available year round. Acrid-tasting brown seeds used in Dijon mustard come from these greens.
Greens should be wash in cold water and cut off leaves. Has pungent, peppery flavor; can be eaten raw, boiled or steamed (best), in stir fry, soups or sautéed with garlic and oil. To steam, leave whole; sprinkle with lemon juice, let sit 4-6 minutes to activate enzymes, then steam to retain the most nutrients.
Store in plastic bag, remove the air, refrigerate for 3-4 days.
Steamed, has cholesterol-lowering second only to steamed collard greens or kale. High in total glucosinolate content, second only to Brussels sprouts to help reduce cancer. Contains more than 80 nutrients: beta-carotene, manganese, antioxidants and phytonutrients, vitamin K and omega -3 fatty acids (alpha-linolenic acid); high in fiber and folate (500mcg per 100 calories) to support heart health; calcium, protein and more.
Oxalates present; those with already existing or untreated kidney or gallbladder problems should eat small amounts, if any, and consult your healthcare practitioner for advice.