Looking for a low-calorie and nutritious vegetable? Look no further than boiled mustard greens! With just 21 calories per cup, this leafy green is packed with vitamins and minerals that can benefit your health in a variety of ways.

In addition to their low calorie count, mustard greens are rich in vitamins A, C, and K, as well as antioxidants like beta-carotene and lutein. These nutrients can help improve your vision, boost your immune system, and reduce inflammation in your body.

Whether you're a fan of leafy greens or just looking to add more nutrition to your diet, cooking with mustard greens is a great way to get the vitamins and minerals your body needs to thrive. In this article, we'll explore the health benefits of mustard greens, how to cook them, and more!

What are Mustard Greens?

Mustard greens are a leafy green vegetable that belong to the same family as kale, broccoli, and Brussels sprouts. With their dark green leaves, mustard greens are packed with nutrients that can benefit your health in a variety of ways. There are several varieties of mustard greens, all of which have a slightly different flavor and texture. Some are more bitter, while others are milder and slightly sweet. However, no matter which variety you choose, you can be sure that mustard greens are a great addition to any healthy diet.

Health Benefits of Mustard Greens

Mustard greens are packed with health-promoting nutrients that can improve your overall well-being. Here are just a few of the health benefits of this nutritious vegetable:

• May help reduce your risk of heart disease
• Can improve your digestive health
• May lower your risk of certain types of cancer
• Can boost your immune system
• May help regulate blood sugar levels
• Can support healthy vision

How to Cook Mustard Greens?

Mustard greens can be cooked in a variety of ways, making them a versatile and tasty addition to any meal. Here are a few popular ways to cook mustard greens:

• Boiled or steamed: Boiling or steaming mustard greens is a quick and easy way to cook them. Simply add salt to the water for flavor, and boil or steam until the leaves are tender.
• Sauteed: Sauteed mustard greens are a flavorful side dish that pairs well with a variety of proteins. Simply heat some oil in a pan, add your greens, and saute until tender.
• Braised: Braising is a slow-cooking method that results in tender, flavorful greens. To braise mustard greens, cook them in a covered pot with a small amount of liquid until they are tender and flavorful.

Nutrition Facts of Mustard Greens

In addition to being low in calories, mustard greens are packed with vitamins and minerals that can benefit your health. Here are the nutrition facts for one cup of boiled mustard greens:

• Calories: 21
• Protein: 2g
• Carbohydrates: 4g
• Fiber: 2g
• Vitamin A: 118% of the DV
• Vitamin C: 65% of the DV
• Vitamin K: 536% of the DV
• Folate: 17% of the DV
• Potassium: 9% of the DV

Mustard Greens vs Other Greens

While all leafy greens are nutritious, mustard greens have a few key advantages over other greens. Here are a few reasons why you may want to choose mustard greens over other leafy greens:

• Higher in vitamin K: Mustard greens are one of the highest dietary sources of vitamin K, which is essential for bone health and blood clotting.
• Less bitter taste: While some varieties of mustard greens can be slightly bitter, they are generally less bitter than other leafy greens like kale and collard greens.
• Faster cooking time: In general, mustard greens cook faster than other leafy greens, making them a quick and easy addition to any meal.

Mustard Greens for Weight Loss

If you're looking to lose weight, adding mustard greens to your diet may be a smart choice. Because they are low in calories but high in fiber, mustard greens can help you feel full and satisfied without overindulging in higher calorie foods. In addition, the vitamins and minerals in mustard greens can help support your body's metabolism, making it easier to burn calories and lose weight over time.

Mustard Greens for Cardiovascular Health

Mustard greens are packed with heart-healthy nutrients that can help reduce your risk of heart disease. Here are a few ways that mustard greens can benefit your heart health:

• May help lower your cholesterol levels
• Can improve blood vessel function
• May help regulate blood pressure
• Can reduce inflammation in your body

How to Buy Fresh Mustard Greens?

When buying mustard greens, look for leaves that are bright green and free of bruises or discoloration. The leaves should be crisp and firm, and should not have a slimy texture. If you're buying pre-packaged mustard greens, check the package for any signs of spoilage or wilted leaves. Fresh mustard greens should last for up to one week in the refrigerator.

Delicious Mustard Greens Recipes to Try

Looking for some inspiration on how to cook with mustard greens? Here are a few delicious and healthy recipes to try:

• Mustard Greens and Tofu Stir-Fry
• Spicy Mustard Greens Soup
• Braised Mustard Greens with Bacon
• Mustard Greens and Garlic Sauté

Tips to Store Mustard Greens

To store mustard greens, rinse them thoroughly and pat them dry. Then, wrap them in a damp paper towel and place them in a plastic bag in the refrigerator. Mustard greens should last for up to one week in the refrigerator, but they are best eaten within a few days of purchase to ensure maximum freshness and flavor.