Mustard greens are a popular and nutritious leafy green vegetable that are commonly used in salads, soups, and stir-fries. A 100-gram serving of mustard greens that are frozen, drained, cooked, and boiled without salt contains roughly 19 calories.
In addition to being low in calories, mustard greens are also high in vitamins and minerals. They are an excellent source of vitamins A, C, and K, as well as folate, calcium, and iron.
In this article, we'll explore the various health benefits of mustard greens, as well as some tips for cooking and storing them.
Calorie content per serving
As mentioned earlier, a 100-gram serving of mustard greens that are frozen, drained, cooked, and boiled without salt contains roughly 19 calories. This makes them an excellent choice for anyone looking to maintain a healthy weight or lose a few pounds.
Vitamin and mineral content
Mustard greens are packed with vitamins and minerals that are essential for good health. A 100-gram serving of mustard greens provides 177% of your daily recommended intake of vitamin A, 59% of your daily recommended intake of vitamin C, and a whopping 546% of your daily recommended intake of vitamin K. They are also a good source of folate, calcium, and iron.
Health benefits
In addition to being low in calories and high in vitamins and minerals, mustard greens also offer a range of health benefits. Some studies have suggested that they may help to lower cholesterol levels, reduce inflammation, and even prevent certain types of cancer. Additionally, mustard greens contain antioxidants that can help to protect the body against damage from free radicals, which can in turn help to prevent chronic diseases like heart disease and Alzheimer's.
Fat and cholesterol content
Mustard greens are a good source of fiber and other important nutrients, but they are also very low in fat and cholesterol. This makes them an excellent choice for anyone looking to maintain a heart-healthy diet.
Protein and fiber content
Mustard greens are an excellent source of protein and fiber, making them an excellent choice for anyone looking to maintain a healthy and balanced diet. A 100-gram serving of mustard greens contains roughly 3 grams of protein and 3 grams of fiber. Both protein and fiber are important nutrients that can help to promote feelings of fullness and satiety, which can in turn help to prevent overeating and promote weight loss.
Tips for cooking mustard greens
Mustard greens can be cooked in a variety of ways, including boiling, steaming, and stir-frying. To prepare them, simply rinse the leaves under cold running water and remove the tough stems. From there, you can chop the leaves into small pieces and cook them according to your preferred method. If you want to enhance the flavor of the mustard greens, consider adding some garlic, onions, or spices to the cooking water. You can also drizzle them with a bit of olive oil or sprinkle them with salt and pepper before serving.
Storage suggestions
Mustard greens should be stored in a plastic bag or container in the refrigerator. They can last for several days in the fridge, but it's best to use them as soon as possible for maximum freshness and flavor.
Variety of dishes that can be prepared with mustard greens
Mustard greens can be used in a variety of dishes, from simple salads to more complex recipes like soups and stews. They can be stir-fried with other vegetables, used as a filling for wraps and sandwiches, or added to casseroles and other baked dishes.
Ideal serving size
While there is no one-size-fits-all answer to this question, a good rule of thumb is to aim for at least one serving of vegetables per meal. A 100-gram serving of mustard greens is a good starting point, but you can adjust the portion size up or down depending on your individual needs and preferences.
Possible side effects
While mustard greens are generally considered safe for most people, some individuals may experience side effects like bloating, gas, or stomach discomfort when consuming large amounts. Additionally, people who are taking blood thinners should use caution when consuming large amounts of vitamin K-rich foods like mustard greens.
5 Frequently Asked Questions About Mustard Greens
1. Are mustard greens healthy?
Yes, mustard greens are packed with nutrients such as vitamin K, vitamin C, and folate. They are also low in calories and high in fiber, making them a great addition to a healthy diet.
2. Can you eat mustard greens raw?
Yes, mustard greens can be eaten raw, but they have a strong and slightly bitter flavor. If you prefer a milder taste, you can lightly sauté or boil them before eating.
3. How do you cook frozen mustard greens?
To cook frozen mustard greens, boil them in a pot of water for 10-15 minutes until they are tender. Drain the water and season them with your desired seasonings.
4. What are some ways to use mustard greens?
Mustard greens can be used in a variety of dishes such as salads, soups, stir-fries, and casseroles. You can also use them as a wrap for sandwiches or as a substitute for lettuce in tacos.
5. How do you store mustard greens?
Mustard greens can be stored in the refrigerator for up to a week. To keep them fresh, wrap them in damp paper towels and place them in a plastic bag or container. Do not wash them until you are ready to use them.