- Origin: Himalayan region of India
- Mustard Varieties: Many including the very bitter Chinese mustard.
- Availability: All year round but they are at their peak in February – April. Mustard greens are sold in supermarkets either fresh or frozen.
Mustard greens are pleasantly sharp and appetizing vegetable related to the cabbage family. It compare favorably with other green, leafy vegetables in their nutritive content, this is the reason why it is one of the favorite vegetable in many countries around the world. All young, tender leaves of mustard greens is best used as salad leaves, while the older, tender leaves are used as cooked greens. To use their sharp flavor raw in salads, mix small leaves with other greens to balance their sharp flavor.
Mustard Leaves Health Benefits:
- Mustard greens contain nicotinic acid which is a preventive and cure for pellagra.
- Mustard greens help prevent cancer in organ and glands lined with epithelial tissue due to its high vitamin A content.
- Mustard greens are useful in ridding off poisonous substances in the system.
- Mustard greens are valuable to pregnant women and for nursing mothers
- Mustard greens are beneficial as a counter-irritant or as an ingredient in liniments.
- Mustard greens are beneficial for kidney and bladder ailments
- Mustard greens are helpful in cases of bronchitis (inflammation of the bronchial tube).
- Mustard greens are an alkaline food, which makes it a good blood cleanser.
- Mustard greens are beneficial to individual suffering from conditions like; anemia, asthma, arthritis, acidity, bruising, cataract, constipation, multiple sclerosis, rheumatism, stroke.
Mustard Greens Nutrient Content: per 100 gm.
- Vitamin A: 6,460 I.U.
- Vitamin B: Thiamine .09 mg.;
- Riboflavin: .20 mg.
- Niacin: .8 mg.
- Vitamin C: 102 mg.
- Iron: 2.9 gm.
- Phosphorus: 38 mg.
- Potassium: 500 mg.
- Fat: .3 gm.
- Carbohydrates: 4 gm.
- Protein: 2.3 gm.
- Calories: 22
Buying and Storing tips:
- Look for dark green leaves that are crisp and fresh. Avoid those that are wilted and yellowing.
- Store them unwashed, wrapped in a damp paper towel placed in a perforated plastic bag in the refrigerator. Fresh mustard greens will keep for up to a week.
- Wash mustard greens thoroughly by putting it on a colander and washing it under running water. Then cut or tear into bite-sized pieces.
- Because mustard greens has sharp flavor it should be combined with other leafy vegetables.