One ounce of cooked and drained mustard greens with salt only contains 4 calories, making it an excellent food choice for anyone on a diet or anyone who wants to eat something nutritious but not too calorie-heavy.

Mustard greens are members of the Brassica family, which also includes kale, collard greens, and broccoli. They are a rich source of vitamins A, C, and K, as well as folate and calcium.

In this article, we'll explore the many health benefits of mustard greens, as well as some ways to buy, store, and prepare them.

What are Mustard Greens?

Mustard greens are leafy vegetables that are commonly consumed in many parts of the world. Their taste is pungent and slightly bitter, similar to kale or collard greens. They come in different shapes and sizes, and their color ranges from dark green to purple. They are best known for their strong flavor and nutrient-rich composition.

Nutritional Facts

Mustard greens are an excellent source of vitamins A, C, and K, and they also contain significant amounts of calcium, iron, and folate. One cup of cooked mustard greens contains only 15 calories but packs in 3 grams of protein and 2 grams of fiber.

Health Benefits of Mustard Greens

Consuming mustard greens regularly can provide a multitude of health benefits. They are known to lower cholesterol levels, reduce the risk of cancer and heart disease, and promote digestive health. They are also anti-inflammatory and can aid in weight management.

How to Cook Mustard Greens?

Mustard greens can be cooked in a variety of ways, including steaming, boiling, sautéing, and baking. Before cooking, be sure to rinse the leaves thoroughly to remove any dirt or debris. To steam, simply place the leaves in a steamer basket and cook for 5-6 minutes. To boil, bring a pot of water to a boil and add the leaves, cooking for 3-4 minutes. To sauté, heat oil in a pan and add garlic and red pepper flakes, then add the greens and cook until tender. To bake, chop the leaves and mix with cheese, garlic, and breadcrumbs, then bake for 20 minutes.

Mustard Greens vs Other Greens

Mustard greens are similar to other leafy greens such as kale, collard greens, and spinach, but they have a more pungent flavor. They are typically used in salads or cooked dishes, while kale and spinach are often consumed raw as part of a salad. Mustard greens are also lower in calories than collard greens, but higher in iron and calcium.

Tips for Buying and Storing Mustard Greens

When buying mustard greens, look for bright green leaves that are free of yellowing or wilting. You can store them in the crisper drawer of your fridge for up to 5 days. To keep them fresh, wrap them in a damp paper towel or place them in an airtight container.

Mustard Greens Recipes

Mustard greens can be used in a variety of recipes, including salads, soups, stews, and stir-fries. Try adding them to a classic Caesar salad for a twist on a traditional recipe, or sautéing them with garlic and red pepper flakes for a simple side dish.

Mustard Greens and Weight Loss

Due to their low calorie and high nutrient content, mustard greens can be an excellent addition to any weight loss plan. They are filling and can help you feel satisfied without overeating. Additionally, their high fiber content can aid in digestion and promote feelings of fullness.

Risks and Precautions

Mustard greens contain goitrogens, which can interfere with thyroid function. If you have a thyroid condition, it is best to speak with your doctor before consuming large amounts of mustard greens. Additionally, consuming large amounts of oxalic acid, which is found in mustard greens, can increase the risk of kidney stones.

Conclusion

Overall, mustard greens are a nutritious and flavorful addition to any diet. They are rich in vitamins and minerals, and their low calorie content makes them an ideal food choice for those who want to lose weight or maintain a healthy weight. Whether eaten raw or cooked, mustard greens can provide a host of health benefits.