Have you ever tried Mustard Greens?
Mustard Greens are related to kale, cabbage, and collard greens, they are the peppery leafy greens of the mustard plant and are used frequently in Chinese, Japanese, and Indian cooking. I find them less bitter than kale or collard greens, and more peppery, like arugula. Just one taste of a raw leaf and you’ll know it came from a mustard plant. Cooked, they taste a lot like spinach, but with more body. Now what shall you do with your Mustard Greens….
What to Look For: Mustard greens don’t last long, so buy only what you plan to use within a few days. Look for leaves with a rich green color. Avoid any mustard greens that are wilted or yellowish. The smaller the leaves, the more tender they will be.
How to Clean: To clean, fill a bowl with cold water, and add greens, swishing gently. Scoop out greens. Drain water off. Repeat with fresh water until no grit remains at the bottom of the bowl. Dry with a salad spinner, or pat with paper towels.
How to Store: Wrap unwashed mustard greens tightly and store in the refrigerator’s crisper drawer for up to one week. Store washed greens in a resealable plastic bag lined with dry paper towels in the refrigerator up to 1 day.
Why Eat Mustard Greens?
Mustard greens are an excellent source of many vitamins including vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, and vitamin E. They are also an excellent source of the minerals manganese and calcium as well as dietary fiber. They are also a very good source of potassium, vitamin E, vitamin B6, protein, copper, phosphorus, iron, vitamin B2, and magnesium. Mustard greens are a good source of vitamin B1 and vitamin B3 (niacin).
The cholesterol-lowering ability of steamed mustard greens is second only to steamed collard greens and steamed kale, in their ability to bind bile acids in the digestive tract.
The cancer protection we get from mustard greens may be largely related to two special glucosinolates found in this cruciferous vegetable: sinigrin and gluconasturtiian.
Mustard Greens along with all the other members of the cabbage family belong in our weekly diets.
History of Mustard Greens
Mustard greens originated in the Himalayan region of India and have been grown and consumed for more than 5,000 years. Mustard greens are a notable vegetable in many different cuisines, ranging from Chinese to Southern American. Like turnip greens, they may have become an integral part of Southern cuisine during the times of slavery, serving as a substitute for the greens that were an essential part of Western African foodways. While India, Nepal, China and Japan are among the leading producers of mustard greens, a significant amount of mustard greens are grown in the United States as well.
Now enjoy one the recipes below with your Giant Southern Mustard Greens
Mustard Greens Recipe
1/2 cup thinly sliced onions
2 cloves garlic, minced
1 Tbsp olive oil
1 pound mustard greens, washed and torn into large pieces
2 to 3 Tbsp chicken or vegetable broth
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dark sesame oil (optional)
In a large sauté pan, sauté onions in olive oil over medium heat until the onions begin to brown and caramelize, about 5 to 10 minutes. Add the minced garlic and cook a minute more, until fragrant. Add the mustard greens and broth and cook until the mustard greens are just barely wilted. Toss with sesame oil. Season with salt and pepper. Serves 4 (From Simply Recipes)
Macaroni with Mustard Greens, Lemon, and Parmesan
2 cups (dry) macaroni or whole wheat macaroni
1 bunch mustard greens
1 tsp. minced garlic
zest from 2 lemons
3 T olive oil
1/3 cup grated Parmesan cheese, plus more for serving
Cook pasta in a large pot of salted water 9-10 minutes, or until barely al dente. Reserve 1/4 cup cooking water before draining. While pasta cooks, wash greens several times, then slice crosswise into 1 inch wide ribbons, discarding stems. Heat olive oil in large frying pan, add garlic and lemon zest and saute 1 minute. Add greens and saute about 5 minutes. Add drained pasta to greens/garlic/lemon mixture, mix in, and heat 1 minute. If mixture seems dry, add pasta cooking water. Stir in Parmesan cheese and serve hot, with additional cheese to be added at the table if desired.
Mustard Greens and Sweet-Onion Saute
1 tablespoon olive oil
1 sweet onion (such as Vidalia), halved and thinly sliced
Coarse salt and ground pepper
1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise
2 teaspoons cider vinegar
In a large skillet, heat oil over medium-high. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6 to 8 minutes. Add as many greens to skillet as will fit; season with salt and pepper. Cook until wilted, tossing and adding more greens as room becomes available, 2 to 3 minutes. Stir in vinegar; season with salt and pepper, and serve.
NOTE: If you don’t have sweet onions, use yellow onions with a little honey. (From Martha Stewart)
Pasta with Caramelized Onions and Bitter Greens
1 tablespoon olive oil
1 to 2 tablespoons unsalted butter
4 medium onions, peeled and cut into 1/4-inch-thick rings
1 teaspoon sugar
4 cups chicken broth
Salt and freshly ground pepper
1 pound fettuccine
1 bunch mustard greens, kale, or arugula, washed, with tough ribs removed and leaves torn into pieces
Heat oil and 1 tablespoon butter in a large, heavy skillet over medium-high heat. Add onions and sugar and cook, stirring once or twice, until well browned, about 10 minutes. Turn heat to low; continue to cook, stirring occasionally, until very soft, about 10 minutes. Remove half the onions and set aside. Add broth or water to the pan and bring to a boil. Cook over high heat, scraping bottom of pan, for 10 minutes. Season to taste with salt and pepper. Cook pasta in boiling salted water until a little underdone, and drain. Add to broth; simmer for 2 to 3 minutes. Add greens; cook, covered, until wilted, about 1 minute. Stir in additional tablespoon of butter, if desired. Divide among 4 shallow bowls, garnish with reserved onions, and serve.
Mustard Greens With Red Potatoes
•4 to 5 medium red potatoes, quartered
•3 tablespoons of butter
•1 tablespoon bacon drippings, or use more butter
•salt and black pepper, to taste
•dash red pepper, optional
•4 cups (about 1 pound) shredded mustard greens
Boil potatoes until just tender; cool and slice. Melt butter with bacon drippings in a large heavy skillet over medium heat; add potatoes. Season with salt, pepper, and red pepper, if using. Cook until potatoes are heated through, about 3 to 4 minutes. Add greens and stir until wilted, about 1 minute.