1 Oz Mustard Greens (Without Salt, Frozen, Drained, Cooked, Boiled) contains only 5 calories. This low-calorie count makes it a great option for those looking to maintain a healthy diet. Mustard greens are also rich in vitamins and minerals, which are essential for overall health and well-being.
Mustard greens are an excellent source of vitamin K, vitamin C, and vitamin A. They are also a good source of calcium, iron, and potassium. These vitamins and minerals help maintain strong bones, support the immune system, and keep the body's organs functioning properly.
In this article, we'll explore the many health benefits of mustard greens, different ways to prepare and cook these greens, and tips for buying and storing them.
Calories in 1 Oz Mustard Greens
As previously mentioned, 1 oz of mustard greens contains only 5 calories. This makes it a great option for those watching their calorie intake.
Vitamins and Minerals in Mustard Greens
Mustard greens contain several essential vitamins and minerals, including:
- Vitamin K: essential for blood clotting and bone health
- Vitamin C: supports the immune system and helps absorb iron
- Vitamin A: important for eye health and immune function
- Calcium: necessary for strong bones and teeth
- Iron: helps the body produce red blood cells
- Potassium: supports heart health and helps balance fluids in the body
Health Benefits of Mustard Greens
In addition to being low in calories and high in vitamins and minerals, mustard greens offer several health benefits. Some of these benefits include:
- Reduced inflammation
- Lowers cholesterol levels
- Improved digestion
- Better bone health
- Supports eye health
Ways to Prepare and Cook Mustard Greens
Mustard greens can be prepared and cooked in several ways. Some common methods include:
- Sautéed with garlic and olive oil
- Steamed and served with lemon juice and salt
- Added to soups and stews
- Blended into smoothies
- Baked into chips
Mustard Greens vs Other Leafy Greens
While all leafy greens are healthy, mustard greens offer some unique benefits. Compared to other greens like spinach and kale, mustard greens have a stronger, spicier flavor and are more nutrient-dense. Plus, the vitamin K content in mustard greens is much higher than other greens.
Mustard Greens for Weight Loss
Due to their low calorie count and high nutrient content, mustard greens can be an excellent addition to a weight loss diet. Incorporating more leafy greens into your meals can help you feel full and satisfied with fewer calories.
Adding Mustard Greens to Your Diet
There are many ways to add mustard greens to your diet. Here are some suggestions:
- Add chopped greens to a salad
- Sauté mustard greens with garlic and other veggies
- Blend into a smoothie with fruit and almond milk
- Use as a wrap for sandwich fillings
How to Store Mustard Greens
To keep mustard greens fresh and crisp, store them in a plastic bag in the refrigerator. They should last for about a week.
Tips for Buying Fresh Mustard Greens
When buying fresh mustard greens, look for bright-green leaves that are free from blemishes and tears. The stems and veins should be firm and not wilted. If possible, choose organic greens to avoid pesticides and other chemicals.
Potential Side Effects and Precautions
While mustard greens are generally safe to eat, there are some potential side effects and precautions to be aware of. The high vitamin K content can interfere with blood thinners, so those taking these medications should consult with a doctor before consuming large amounts of mustard greens. Eating too many greens can also cause bloating, gas, and diarrhea in some people.
Eating a variety of leafy greens is essential for overall health and wellness. Mustard greens provide a unique flavor and a ton of nutrients that can benefit the body in many ways.
5 FAQs About Cooked Mustard Greens
1. What are mustard greens?
Mustard greens are leafy greens that are part of the Brassicaceae family, which also includes kale, Brussels sprouts, and broccoli. They have a slightly bitter taste and are commonly used in Southern cooking.
2. Are cooked mustard greens healthy?
Yes, cooked mustard greens are very healthy. They are low in calories and high in fiber, vitamins A, C, and K, as well as minerals like calcium and iron.
3. How do you cook frozen mustard greens?
To cook frozen mustard greens, simply thaw them and add them to a pot of boiling water. Cook for 3-5 minutes or until heated through. You can also sauté them with garlic and olive oil for extra flavor.
4. What dishes can I make with cooked mustard greens?
Cooked mustard greens can be used in a variety of dishes, such as soups, stews, stir-fries, salads, and even as a side dish. They pair well with other greens, beans, grains, and meats.
5. How long do cooked mustard greens last in the fridge?
Cooked mustard greens can last up to 4-5 days in the fridge if stored in an airtight container. Make sure to let them cool down before storing them and reheat them thoroughly before eating.