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Mustard Greens

Mustard greens combine well with sweet-flavored vegetables, such as sweet potatoes, corn, and carrots.

Mustard greens are piquant-flavored leafy green vegetables related to the cabbage family. They have been growing wild around the world for thousands of years. Mustard greens are large, bright green leaves that are frilled or scalloped around the edge and have a slightly fuzzy surface. To use their sharp flavor raw in salads, mix small leaves with other greens and balance their sharp flavor with a sweet-flavored dressing.

Varieties

There are many varieties of mustard greens, including the very bitter Chinese mustard that is sold in Asian markets. Mustard greens are sold in health food stores and supermarkets either fresh or frozen.

Buying and storing tips

Look for very green leaves that are crisp and fresh. Avoid those that are wilted, yellowing, or rotting. Store them unwashed, wrapped in a damp paper towel placed in a perforated plastic bag in the refrigerator. Fresh mustard greens will keep for up to a week.

Availability

Mustard greens are available year-round and are at their peak in late winter and early spring.

Preparation, uses, and tips

Wash mustard greens thoroughly by dunking them several times in a bowl of water and then rinsing in a colander. Then chop or tear into bite-sized pieces. Because of their sharp flavor, mustard greens should be combined with other greens.

To boil

Cook until tender but not mushy, about 10 to 15 minutes.

To sauté

To decrease the bitter flavor of mustard greens, cook them in boiling water for one minute before sautéing. Then sauté in oil until tender, about 15 minutes.

To microwave

Place mustard greens, just with the water clinging to their leaves, in a covered microwave-safe casserole and cook on high for 7 to 10 minutes, until tender. Stir after 4 minutes. Let stand for 3 minutes before serving.

Temper the strong flavor of mustard greens by cooking them with more mild-tasting greens, such as chard or spinach. They also combine well with sweet-flavored vegetables, such as sweet potatoes, corn, or carrots. Chopped mustard greens can also be added to soups or stews to add a pleasant, peppery aspect to these dishes. They are especially good with bean soups. Flavors that go well with mustard greens include vinegar, hot pepper sauces, garlic, chile peppers, and lemon.

Nutritional Highlights

Mustard greens (raw), 1 cup (50g)
Calories: 14
Protein: 1.5g
Carbohydrate: 2.7g
Total Fat: 0.11g
Fiber: 1.85g
*Excellent source of: Vitamin C (39mg), Folate (105mcg), and Vitamin A (2,968 IU)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

Health benefits and concerns

Asthma

Vitamin C, present in fruits and vegetables, is a powerful antioxidant and anti-inflammatory. This anti-inflammatory activity may influence the development of asthma symptoms. A large preliminary study has shown that young children with asthma experience significantly less wheezing if they eat a diet high in fruits rich in vitamin C.

Bruising

Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People who experience easy bruising may want to try eating more fruits and vegetables—common dietary sources of vitamin C.

Cancer

The strong association between increased intake of beta-carotene from food and a reduced risk of lung cancer does not necessarily mean that supplementation with natural beta-carotene supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for diets high in certain fruits and vegetables that contain other anticancer substances that may be responsible for the protective effects. Until more is known, some doctors advise smokers to avoid all forms of beta-carotene supplementation—even natural beta-carotene.

Capillary fragility

Eating plenty of flavonoid- and vitamin C-rich fruits and vegetables helps to support the structure of capillaries.

Cataracts

Some but not all studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts. Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract formation. It remains unclear whether natural beta-carotene from food or supplements would protect the eye or whether beta-carotene in food is merely a marker for other protective factors in fruits and vegetables high in beta-carotene.

High homocysteine

A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid, beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared to those eating the lower amount of fruits and vegetables.

Macular degeneration

People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower risk for macular degeneration than people who do not eat these foods. However, another study found no association between age-related macular degeneration and intake of antioxidants, either from the diet, from supplements, or from both combined. More research is needed to reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be part of a healthful diet.

Multiple sclerosis (MS)

In one survey, researchers gathered information from nearly 400 people (half with MS) over three years. They found that consumption of vegetable protein, fruit juice, and foods rich in vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.

Pregnancy

Pregnant women should consume 1,500mg of calcium per day. Food sources of calcium include milk products, dark green leafy vegetables, tofu, sardines (canned with edible bones), salmon (canned with edible bones), peas, and beans.

Stroke

Diets high in fruit and/or vegetables are associated with a reduced risk of stroke, according to most studies. In a large preliminary study, cruciferous and green leafy vegetables, conferred the highest degree of protection. Because it is not clear which components of fruits and vegetables are most responsible for the protective effect against stroke, people wishing to reduce their risk of stroke should rely primarily on eating more fruits and vegetables themselves rather than taking supplements.

Health benefits and concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other vegetables. Read about health benefits and concerns for vegetables for a full description.