Preparation, uses, and tips
Wash mustard greens thoroughly by dunking them several times in a bowl of water and then
rinsing in a colander. Then chop or tear into bite-sized pieces. Because of their sharp
flavor, mustard greens should be combined with other greens.
To boil
Cook until tender but not mushy, about 10 to 15 minutes.
To sauté
To decrease the bitter flavor of mustard greens, cook them in boiling water for one minute
before sautéing. Then sauté in oil until tender, about 15 minutes.
To microwave
Place mustard greens, just with the water clinging to their leaves, in a covered
microwave-safe casserole and cook on high for 7 to 10 minutes, until tender. Stir after 4
minutes. Let stand for 3 minutes before serving.
Temper the strong flavor of mustard greens by cooking them with more mild-tasting greens,
such as chard or spinach. They also combine well with
sweet-flavored vegetables, such as sweet
potatoes, corn, or carrots. Chopped mustard greens
can also be added to soups or stews to add a pleasant, peppery aspect to these dishes. They
are especially good with bean soups. Flavors that go well with mustard greens include vinegar, hot pepper sauces, garlic, chile
peppers, and lemon.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Cancer
The strong association between increased intake of
beta-carotene from food and a reduced risk of lung
cancer does not necessarily mean that supplementation with natural beta-carotene
supplements would reduce the risk of lung cancer. Dietary beta-carotene may be a marker for
diets high in certain fruits and vegetables that contain other anticancer substances that may
be responsible for the protective effects. Until more is known, some doctors advise smokers to
avoid all forms of beta-carotene supplementation—even natural beta-carotene.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
Cataracts
Some but not all studies have reported that eating more foods rich in beta-carotene or vitamin A was associated with a lower risk of cataracts.
Synthetic beta-carotene supplementation has not been found to reduce the risk of cataract
formation. It remains unclear whether natural beta-carotene from food or supplements would
protect the eye or whether beta-carotene in food is merely a marker for other protective
factors in fruits and vegetables high in beta-carotene.
High
homocysteine
A controlled trial showed that eating a diet high in
fruits and vegetables containing folic acid,
beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were
assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet
containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating
the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared
to those eating the lower amount of fruits and vegetables.
Macular
degeneration
People who eat plenty of fruits and vegetables high in beta-carotene appear to be at lower
risk for macular degeneration than people who do not eat these foods. However, another study
found no association between age-related macular degeneration and intake of antioxidants,
either from the diet, from supplements, or from both combined. More research is needed to
reconcile these differences. In the meantime, beta-carotene-rich vegetables continue to be
part of a healthful diet.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in
vitamin C, thiamine, riboflavin, calcium, and potassium correlated with a decreased MS risk.
Pregnancy
Pregnant women should consume 1,500mg of calcium per day. Food sources of calcium include
milk products, dark green leafy vegetables, tofu, sardines (canned with edible bones), salmon (canned with edible bones), peas, and beans.
Stroke
Diets high in fruit and/or vegetables are associated with a reduced risk of stroke,
according to most studies. In a large preliminary study, cruciferous and green leafy
vegetables, conferred the highest degree of protection. Because it is not clear which
components of fruits and vegetables are most responsible for the protective effect against
stroke, people wishing to reduce their risk of stroke should rely primarily on eating more
fruits and vegetables themselves rather than taking supplements.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
