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Veggie 101: Mustard Greens

By avelyne | In Nutrition | on February 21, 2014


Mustard greens, that other dark leafy green packed with anti-oxidents and vitamins.  It hales from the Brassica Family which also includes broccoli, cabbage, and brussels sprouts.  The leaves are best during the winter season from November through March but can be found year round, as well.  The seeds of the mustard green plant are the brown seeds found in producing dijon mustard.  It usually gets passed over for kale and yet it’s not as bitter, just a bit peppery.  In fact, you can probably substitute mustard greens for kale in any of your kale based recipes.  It can be found quite often in Chinese, Indian, and Japanese cooking.

The health benefits of mustard greens are endless. As a leafy green, it is one of the highest providers of vitamin K (anti-inflammatory).  It is also an excellent source of vitamin A, vitamin C, and vitamin E and also provides a high amount of the minerals copper, manganese, and calcium.  And as a carb, it sits really low on the Glycemic Index.

My favorite way to eat mustard greens is in a Filipino broth called Pork Nilaga.  It consists of a lemon broth (1 cup of lemon juice) , 1 whole chopped onion , 1-2 packages of pork neck bones, and lots and lots of mustard greens (at least 2 bunches).  Boil all ingredients, except for the mustard greens, in a large pot.  Once the meat has cooked through, add the mustard greens.  Once the greens have wilted down a bit, the nilaga is ready.  My sister and I went to town any time our parents made this dish.  It was perfect on a cold winter’s night or when fighting a cold off.  Here are a few other mustard green recipes to try out:

Mustard greens

Baked sweet potatoes with mustard greens

Spicy mustard green pesto

WOD 02.21.2014

Deadlift 1 x 5

Then, for time:

  • 800m Run
  • 9 Wall balls
  • 9 Push presses (115/83)
  • 400m Run
  • 15 Wall balls
  • 15 Push presses
  • 240m Run
  • 21 Wall balls
  • 21 Push presses



Mustard Green Nutrition Facts and Health Benefits

World’s Healthiest Foods: Mustard Greens

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