How to Eat Mustard Greens

Written by contributing writer
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Mustard greens were first grown in the Himalaya region of India and have been a popular food throughout the world for 5,000 years. These greens are nutrient-rich and contain high amounts of vitamin and essential minerals. This includes folate, fibre and calcium. Unlike spinach and kale, which have an earthy flavour, mustard greens taste like dijon mustard and are good eaten raw or cooked.

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  1. 1

    Select mustard greens that are perky, fresh-looking and emerald green in colour. Leave behind anything that looks wilted, yellowed or brown. Store mustard greens in a plastic bag in the fridge. Use within three or four days. Before using, remove the stems. Fold the leaves in half, lengthwise along the stem and cut along stem to remove. Wash leaves by swishing them around in a bowl of cool water. Empty water and wash them again, until there is no sand or dirt in the water.

  2. 2

    Add raw mustard greens to salads for a peppery kick. Stuff a few leaves into your meat and cheese sandwich. Add raw mustard greens atop a bowl of pasta as a garnish. Mustard greens provide a boost of antioxidants vitamins E, C and A. These vitamins promote healthy cellular function and prevent the damage caused by free-radicals. Free-radicals are molecules which bind to cells and can cause a number of diseases. These vitamins are known to support healthy cardiovascular and lung function. Minerals found in mustard greens, like magnesium and folate are known to lower blood pressure and keep your heart healthy.

  3. 3

    Sautéed mustard greens. Heat two tablespoons of olive oil over medium heat. Add in mustard green and sauté for three to five minutes, or until greens wilt and darken. Remove from heat and mix in walnuts and sprinkle with lemon juice. Sprinkle with salt and pepper and serve hot. If you love the flavour of dijon mustard, you'll love sautéed mustard greens. The greens are part of the plant that produces the seeds used for mustard and horseradish production.

  4. 4

    Steamed mustard greens. To steam, place mustard greens in a steamer basket over boiling water for seven to 15 minutes, or until greens are tender. Season with salt, pepper and garlic. One cup of cooked mustard greens has 21 calories, no cholesterol, sugar or Trans fats. It contains 11 per cent of your daily intake of dietary fibre as recommended for adults by the US Department of Agriculture. Also you can boil mustard greens by adding them to a pot of salted water and cooking for 20 minutes.

Tips and warnings

  • Mustard greens contain oxalates, which is a naturally-occurring substance in the human body. But when oxalate levels get too high in the body, there's a small chance it can cause kidney and liver issues. Be sure to chew greens well. This will aid in digestion and the breakdown of oxalates.

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