She Strengthens

Spice Up Your Salad Game with Mustard Greens

Meet the New Winter Green in Town

Mustard greens are the latest addition to the Brassica family, which includes broccoli, cauliflower, and collard greens. These bitter, spicy greens are packed with health benefits and are sure to shake up your salad routine.

Mustard Greens 101

Mustard greens are the leaves from the same plant that gives us mustard seed and… mustard! They have a bitter, spicy flavor and come with a range of health benefits.

Nutrition Facts

One cup of raw mustard greens contains:

• 15 calories
• Less than 1 gram of fat
• Less than 1 gram of net carbs
• 2.6 grams of carbohydrates
• 1.6 grams of protein
• 1.8 grams of fiber
• Less than 1 gram of sugar
• A range of essential vitamins and minerals, including vitamin K, vitamin C, copper, vitamin A, and more

The Micronutrient Powerhouse

Mustard greens score high on the health scale, packing major nutrients into just a handful of calories. They’re an excellent source of antioxidants, vitamins, and minerals that support overall health and well-being.

Health Benefits Galore

Mustard greens have several health perks, including:

• Warding off disease with antioxidants: Mustard greens are rich in antioxidants that fight off free radicals, reducing the risk of cancer, heart disease, and other health problems.
• Supporting bone health with vitamin K: Mustard greens are an excellent source of vitamin K, essential for bone strength and heart health.
• Boosting immunity with vitamins A and C: Mustard greens contain vitamins A and C, which help fight off infections and support immune function.
• Supporting heart health: The antioxidants and plant compounds in mustard greens may help reduce the risk of heart disease.
• Protecting eye health: The antioxidants lutein and zeaxanthin in mustard greens help shield the retinas from oxidative damage and reduce the risk of macular degeneration.

Any Cons to Mustard Greens?

While mustard greens are a safe and healthy food for most people, some individuals may have allergies or interactions with medications. Additionally, mustard greens are high in vitamin K, which may affect blood clotting, and contain oxalates, which may increase the risk of kidney stones.

Getting Your Hands on Mustard Greens

Mustard greens are widely available at most grocery stores and can be found in the produce section alongside other leafy greens. Choose crisp, bright-looking bunches and avoid wilted or yellowing greens.

Prepping and Storing Mustard Greens

Treat mustard greens like most other salad ingredients: wash them thoroughly, blot away excess moisture, and store them in the fridge until you’re ready to eat them.

Raw, Cooked, or Pickled – The Choice is Yours

Mustard greens can be enjoyed raw, cooked, or pickled. Raw mustard greens add a spicy kick to salads, while cooking them in olive oil or butter can mellow out the flavor. Pickling mustard greens is also a great way to preserve their antioxidant count.

5 Easy Mustard Greens Recipes to Get You Started

Try one of these recipes from our internet friends:

• Simple Southern Mustard Greens with Bacon
• Sautéed Mustard Greens with Garlic and Lemon
• Sarson Ka Saag (Instant Pot Mustard Greens)
• White Bean Soup with Mustard Greens and Parmesan
• Mustard Greens Soup with Poblano and Almond

The Bottom Line

Mustard greens are a delicious and nutritious addition to any meal. With their spicy kick and range of health benefits, they’re sure to become a staple in your kitchen.