Mustard greens belong to the cruciferous family and are available year-round. These greens feature broad, thick leaves and plump stems, with a spicy flavour. Mustard greens are considered warm in nature and pungent in taste. It helps aid digestion, improve appetite and eliminate toxins from the body.
Nutritional value of mustard greens
Mustard greens are rich in nutrients, including calcium, phosphorus, vitamins A, B, and C. A single cup of cooked mustard greens contains enough vitamin C to meet the body’s daily requirements. Moreover, they are packed with antioxidants like beta-carotene, lutein and polyphenols, offering multiple health benefits.
Antioxidant and anti-cancer properties
Mustard greens possess strong antioxidant properties. It can repair damaged cells and reduce the risk of cancer.
Blood pressure stabilisation
Mustard greens aid in blood pressure control. Folate also contributes to stabilising blood pressure, making it especially beneficial for individuals with hypertension.
Preventing Alzheimer’s disease
Potassium, folate, and other antioxidants in mustard greens enhance cognitive and concentration abilities, lowering the risk of cognitive decline and Alzheimer’s disease.
Osteoporosis prevention
Mustard greens has much vitamin K. It helps prevent calcium loss and reduce the risk of osteoporosis.
Eye protection
The vitamin A of Mustard greens helps prevent dry, itchy eyes and protects vision.
Alleviation of constipation
Mustard greens are high in dietary fiber, promoting gastrointestinal motility, reducing the likelihood of constipation, and lowering the risk of colorectal cancer.
Heat-clearing and moisture-retaining
With its sweet-bitter and cooling properties, mustard greens can clear heat and retain moisture in the body.
Cooking techniques for mustard greens
Mustard greens can be cooked in various ways, including blanching, stir-frying, and making soups. When preparing mustard greens, choose thick, spotless, and tender varieties to ensure optimal nutrition and texture. If using pickled varieties such as sauerkraut or preserved mustard greens, wash off excess salt and consume in moderation to avoid excessive nitrate intake.
How to reduce bitterness in mustard greens
Mustard greens have a slight bitterness, which may deter some from eating them. Blanching the greens and soaking them in ice water for a moment can effectively reduce bitterness. However, this method may lead to some nutrient loss, so it’s advisable to control the blanching time to preserve nutritional value.
How to select mustard greens
When selecting mustard greens, choose ones that are clean, plump, broad, and free of wilting or spots.
How to store mustard greens
Store fresh mustard greens in the refrigerator and consume them within a week to ensure freshness.
Despite being a common and easily accessible vegetable, mustard greens boast rich nutrition and a unique flavour, making them a valuable part of the diet. Whether used in everyday cooking or festive dishes, mastering the right cooking techniques can turn mustard greens into a delicious and nutritious delicacy.
