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Mustard greens are the most pungent of the cooking greens and lend a peppery flavor to food. They originated in the Himalayan region of India more than 5,000 years ago. Like many other cooking greens, mustard can be found in many Chinese, African-American, and southern dishes. Brassica juncea, the mustard plant, is characterized by it’s crumpled or flat leaves that may have scalloped, frilled or lacey edges. In addition, this plant produces the brown seeds that are used to make Dijon mustard.
Mustard greens are an excellent source of both vitamins A and C and contain several other vitamins and minerals as well as fiber and protein. Mustard greens can be found year-round though they are at their peak from December through April. Mustard greens come in many different varieties and can be found dark, light, short, fat, smooth, curly etc. In the United States, the leaves on mustard greens are typically soft, green and oval-shaped, frilled at the edges (similar to romaine lettuce) and attached to long stems. When selecting these greens, be sure to avoid those that have yellow or brown leaves, dry leaves, or coarse, fibrous stems. If you plan to use the mustard greens for salad it is wise to pick very small leaves whereas any size leaves will do if you are cooking them. Mustard greens should be wrapped tightly in plastic and kept in the refrigerator. However, they only last a few days quickly becoming faded, dry and yellow. | | | | Mustard Greens | Serving Size: 1 cup
| Amount Per Serving | % Daily Value | | Calories 15 | | | Calories from Fat 0g | | | Total Fat 0g | 0% | | Saturated Fat 0g | 0% | | Sodium 15mg | 1% | | Total Carbohydrate 3g | 1% | | Dietary Fiber 2g | 8% | | Sugars 1g | | Protein 1g | | Vitamin A | 120% | | Vitamin C | 70% | | Calcium | 6% | | Iron | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. |
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 | Include Cooking Greens in your 5 to 9 A Day Plan! - Chop cooking greens and add to salads.
- Stir-fry greens and add your favorite meat and Seasonings.
- Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables.
- Chop cooked greens for use in stuffing, custards, and eye dishes.
- Combine chopped greens, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.
- Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings.
- Don’t forget to include greens with your New Year’s meal for good luck!
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Recipes
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Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
Makes 4 servings
Each serving equals two 5 A Day servings Ingredients 2 medium sweet potatoes peeled and sliced thin
1 medium onion cut in half and sliced thin
2 medium cloves garlic, sliced
½ cup + 1 Tbsp chicken or vegetable broth
½ tsp curry powder
¼ tsp turmeric
2 cups chopped and rinsed mustard greens
1 15 oz can sodium free diced tomatoes
1 15 oz can garbanzo beans, drained
2 Tbsp extra virgin olive oil
salt and white pepper to taste
Steam peeled and sliced sweet potatoes for approximately 5–8 minutes. While steaming potatoes, slice onion and garlic. Heat 1 Tbsp broth in 12 inch skillet. Sauté onion in broth over medium heat for about 4–5 minutes stirring frequently, until translucent. Add garlic, curry powder, turmeric, and mustard greens. Cook, stirring occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes, add a little more broth. Serve mustard greens with mashed sweet potatoes. Nutritional analysis per serving: Calories 244, Protein 9g, Fat 8g, Calories From Fat 30%, Cholesterol 0mg, Carbohydrates 35g, Fiber 9g, Sodium 351mg. Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion
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