You'll want to include mustard greens as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. The cruciferous family includes broccoli, cauliflower, kale, radishes and cabbage. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy mustard greens and other vegetables from the cruciferous vegetable group 4-5 times per week and increase your serving size to 2 cups.
Hot and spicy describe the taste of mustard greens that add a pungent, peppery flavor to recipes in which they are featured. Mustard greens are the leaves of the mustard plant, Brassica juncea. Mustard greens come in a host of varieties that each has distinct characteristics.
Adding these brilliant leaves to your food preparations will certainly enhance the beauty of any meal. Most mustard greens are actually emerald green in color, while some are not green at all but rather shades of dark red or deep purple. The leaves of mustard greens can have either a crumpled or flat texture and may have either toothed, scalloped, frilled, or lacey edges. In addition to providing wonderfully nutritious greens, this plant also produces the acrid-tasting brown seeds that are used to make Dijon mustard.
From all of the cooking methods we tried when cooking mustard greens, our favorite is Healthy Sauté. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention.
A healthy way to cook Mustard Greens.
Heat 5 tablespoons of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add mustard greens, cover, and sauté for 5 minutes. Toss with a Mediterranean Type Dressing which includes 1 tablespoon of lemon juice, 1 medium clove garlic (pressed or chopped), 3 tablespoons of extra virgin olive oil, salt and black pepper to taste . Top with your favorite optional ingredients.
Curried Chick-Peas with Mustard Greens and Sweet Potato – from Greens Glorious Greens Cookbook
This dish forms a complete meal when serviced with rice and maybe some Indian-style bread. Serves 4