If you're looking for a low-calorie, nutrient-dense vegetable for your next meal, look no further than cooked mustard greens! 100g of cooked mustard greens (from frozen, fat added in cooking) contains just 40 calories, making it a great option for those watching their weight. But low calorie doesn't mean low nutrition! Mustard greens are packed with vitamins and minerals that can benefit your overall health.
In addition to being low in calories, 100g of cooked mustard greens contains 3g of protein, 2g of carbohydrates, and 3g of fat (all values are from frozen, fat added in cooking). This makes it a good source of protein and healthy fats for those on a plant-based diet. It also contains high amounts of vitamins A, C, and K, as well as calcium, magnesium, and iron.
In this article, we'll explore the nutritional benefits of cooked mustard greens, ways to cook them, some delicious recipes, as well as advice on buying and storing them.
Calories in Cooked Mustard Greens
As mentioned earlier, 100g of cooked mustard greens (from frozen, fat added in cooking) contains just 40 calories.
Fat in Cooked Mustard Greens
100g of cooked mustard greens (from frozen, fat added in cooking) contains 3g of fat. However, the type of fat found in mustard greens is mostly healthy monounsaturated and polyunsaturated fats, which can help reduce inflammation and improve heart health.
Protein in Cooked Mustard Greens
100g of cooked mustard greens (from frozen, fat added in cooking) contains 3g of protein, making it a good source of plant-based protein for vegetarians and vegans.
Carbohydrates in Cooked Mustard Greens
100g of cooked mustard greens (from frozen, fat added in cooking) contains 2g of carbohydrates.
Vitamins in Cooked Mustard Greens
Mustard greens are a great source of vitamins A, C, and K. 100g of cooked mustard greens (from frozen, fat added in cooking) contains approximately 500% of the recommended daily value of vitamin K, which helps with blood clotting and supports bone health.
Minerals in Cooked Mustard Greens
In addition to vitamins, mustard greens are also a good source of minerals like calcium, magnesium, and iron. 100g of cooked mustard greens (from frozen, fat added in cooking) contains approximately 10% of the recommended daily value of calcium, 7% of magnesium, and 3% of iron.
Health benefits of Cooked Mustard Greens
The high amount of vitamins and minerals in cooked mustard greens provides numerous health benefits. For example, the high amount of vitamin K helps with blood clotting and supports bone health. Vitamin A supports eye health and a healthy immune system, while vitamin C helps with collagen production and promotes healthy skin. Calcium and magnesium support bone health, and iron helps prevent anemia. In addition, the high amounts of monounsaturated and polyunsaturated fats in mustard greens can help reduce inflammation and improve heart health.
Ways to cook Mustard Greens
Mustard greens can be eaten raw or cooked. When cooked, they can be sautéed, steamed, roasted, or stir-fried. They can be used in soups or stews, mixed into pasta dishes, or added to salads.
Delicious Mustard Greens Recipes
Here are some delicious recipes that use cooked mustard greens: 1. Mustard Greens and Chickpea Curry - this vegan curry is packed with flavor and nutrients. 2. Mustard Greens and Sweet Potato Hash - this breakfast hash is a tasty and healthy way to start your day.
Buying and Storing Mustard Greens
When buying mustard greens, look for dark green leaves that are free of brown spots or holes. The leaves should be firm and crispy. Store them in a plastic bag in the refrigerator for up to a week.
Eating cooked mustard greens is a great way to get a lot of nutrition for very few calories.
5 Frequently Asked Questions About Cooked Mustard Greens
1. What are mustard greens?
Mustard greens are a type of leafy green vegetable that are often used in salads and stir-fries. They have a slightly bitter taste and are a good source of vitamins and minerals.
2. How many calories are in cooked mustard greens?
One hundred grams of cooked mustard greens (from frozen, with added fat) contains approximately 40 calories. This makes it a low-calorie, nutrient-dense food that can be incorporated into a healthy diet.
3. How do you cook mustard greens?
Mustard greens can be cooked in a variety of ways, including boiling, steaming, sautéing or stir-frying. They can also be added to soups and stews. When cooking mustard greens, it’s important to remove the tough stems and chop the leaves into small pieces to help them cook more evenly.
4. What are the health benefits of eating mustard greens?
Mustard greens are packed with vitamins and minerals, including vitamin C, vitamin K, calcium, and iron. They have been associated with a reduced risk of chronic diseases such as cancer, diabetes, and heart disease. Plus, their low calorie count makes them a great choice for weight loss and weight management.
5. Can you eat mustard greens raw?
Yes, mustard greens can be eaten raw in salads or as a garnish. However, they do have a slightly bitter taste, so some people prefer to cook them to mellow out the flavor. If you’re new to eating mustard greens, you may want to try them cooked first before incorporating them into your diet raw.