Peppery,crispy mustard greens are also known as leaf mustards.It is one of the most nutritious green leafy vegetables available around in the month of winter.
This belongs to the Brassica family which also includes cabbage,broccoli,brussel sprouts etc.
Mustard greens are loaded with disease fighting nutrition and very light in calories.Henceforth you can eat as much as you want
They are packed with fiber,vitamins,minerals and protective phyto nutrients.
Energy 27 k calories
Total Fat 0.42g
Cholesterol 0 mg
Dietary Fiber 3.20 g
Folates 12 mg
Vitamin C 70 mg
Vitamin E 0mg
Health Benefits Of Mustard Greens:
The Vitamin C & A present in mustard greens provides antioxidants to the body.
Mustard greens are naturally detoxifying agents as they contain antioxidants that target the toxins present in our body.which helps them to eliminate them and getting rid of them through defecation.
Eating a diet rich in green leafy vegetables allows the body to stay clear of bad cholesterol.Mustard leaves help the body to convert the good cholesterol into bile acid which helps break down fats in the food.
Mustard greens are an excellent source of vitamin C.Vitamin C acts as an antioxidant to prevent the body from cell damage.It helps to strengthen the body from within and helps to prevents cancer.
Mustard greens are an excellent source of vitamins and minerals that target viral infections such as flu and colds.Vitamin C is extremely helpful in calming sinus inflammations and reducing the risk of asthma.
Side Effects Of Mustard Greens:
1.If you are allergic to crucifers stay away from mustard greens.
2.If you are undergoing treatment for cardiovascular diseases consult your doctor for the right intake.
Fun Facts Of Mustard Greens
1.Mustard greens have been consumed for over 5,000 years and originated in the Himalayan region of India.
2.India,Nepal,China and Japan are the leading producers of mustard greens.
3.Mustard oil which is known as one of the best vegetable oils in Russia,is used in canning,baking and margarine production.
4.As mustard greens are winter crops,they will taste the best from November to March.
How to buy and store mustard greens?
1.Look for fresh mustard greens that have crispy and dark leaves.Avoid leaves that are spotted or yellow.
2.In order to make use of the nutrients that are available in mustard greens eat them soon after buying.
3.They will dry quickly so store them in the refrigerator or a cool place.
North Indian Dish:
Sarson Ka Saag
This famous recipe from North India is made with a combination of greens,namely spinach and mustard leaves.
Protein 1.9 g
1.5 cups washed and chopped mustard leaves
2.5 cups washed and chopped spinach
3.1 1/2 tbsp roughly chopped green chilies
4.1 tbsp oil.
5.1tsp cumin seeds
6.1 tbsp finely chopped ginger,garlic/
7.1/2 cup finely chopped onions
8.1/4 tsp asafoetida
9.1/2 tsp turmeric powder
10.1 tsp chilli powder
11.1 tsp coriander-cumin seeds powder
12.Salt to taste
Makai ki roti
1.Boil water in a deep non-stick pan,add the mustard leaves,spinach and green chilies.Mix well and cook on a high flame for about 4 to 5 minutes.
2.Strain using a strainer and drain well.
3.Keep aside for 2 to 3 minutes to cool.
4.Blend in a mixer to a coarse mixture using 1/2 cup of water.Keep it aside
5.Heat the oil in a pan,add the cumin seeds
6.When they crackle add the garlic,ginger,asafoetida and saute for 30 seconds.
7.Add the onions and again saute for about 1 to 2 minutes.
8.Add the mustard-spinach leaves mixture,turmeric powder,chilli powder,coriander -cumin seeds powder and salt.Mix well and cook for about 2 to 3 minutes.
9.Serve hot with makai ki roti.
South Indian Dish:
Mustard Greens With Chana Dal:
Energy 141 calories
1.2 cups finely chopped mustard greens
2.1/2 cup chana dal (soak it for about 3 to 4 hours)
3.1/2 tsp turmeric powder
4.1 tsp cumin seeds.
5.1 tbsp finely chopped ginger,garlic,
6.1 onion finely chopped
7.1 or 2 green chilies finely chopped
8.Salt to taste
9.Oil as per requirement
1.Pressure cook the chana dal for 3 whistles.
2.Heat the oil in a pan,add cumin seeds.
3.When they crackle add the ginger,garlic and saute for few minutes.
4.Next add the onions and green chilies and saute until the color changes to golden brown color.
5.Add the finely chopped mustard leaves and mix well.Cook until the leaves becomes soft.Add water if required.
6.Add the pressure cooked chana dal and mix well.Cook for about 3 to 4 minutes.
7.Serve hot with steamed rice.
Note:Since mustard leaves are seasonal plant its better you eat during that particular season.If you notice any kind of allergies then please consult your doctor.