Written by Brandy Centolanza
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Find them in season
Mustard greens prefer cooler weather, so it is best to plant them in the spring or fall.
Nutritional Notes
Mustard greens are cruciferous vegetables and belong to the same family as broccoli, cabbage and collard greens. “Cruciferous vegetables are thought to help prevent cancer of the breast, colon, lung and prostate,” says Amber DeVore, a registered dietician and owner of DeVore Nutrition and Wellness, LLC. “Mustard greens contain immunity-boosting vitamins A, C and E. They may reduce the risk of heart disease because of their high antioxidant content.” Mustard greens are also rich in folate, fiber and may aid in reducing cholesterol.
How to Choose
“When choosing mustard greens, look first at the leaves,” says DeVore. “Make sure there are no blemishes, yellowing or withering. Leaves should be green in color. The stems should not be browned, dried out or split. They should appear as though it was freshly cut.” Mustard greens should be kept moist and cool in the refrigerator and can last up to five days.
How to Prepare
“There are several great ways to incorporate mustard greens into the diet,” says DeVore. “Mustard greens can be eaten raw or sautéed. Raw mustard greens can be eaten in salads. They can be sautéed for about five minutes in vegetable broth. Once sautéed, add olive oil, lemon, black pepper, garlic and walnuts. Mustard greens can also be added to pasta to give the pasta additional flavor.”
Did you know?
Mustard greens originated in India more than 5,000 years ago. They are used in many different cuisines worldwide, ranging from Chinese to Southern American.
- 2 medium sweet potatoes, peeled and sliced thin
- 1 medium onion, halved and sliced thin
- 3 garlic cloves, sliced
- 1 tablespoon plus ¼ cup chicken or vegetable broth, low sodium
- ½ teaspoon curry powder
- ¼ teaspoon turmeric
- 1 bunch of mustard greens, chopped and rinsed
- 15 ounce can of diced tomatoes, sodium free
- 15 ounce can of garbanzo beans
- 3 tablespoon olive oil
- Salt and pepper to taste
- In a microwave or a steamer, steam sweet potatoes. In a skillet over medium heat, add one tablespoon broth and cook onions, sautéing until translucent. Add remaining broth, garlic, curry powder, turmeric and mustard greens. Cook, stirring occasionally until mustard greens are wilted, about five minutes. Add beans and tomatoes and cook another five minutes. Mash potatoes with olive oil, salt and pepper. Serve mustard greens with the mashed sweet potatoes.