Almost any nutritional information advises us all to increase our consumption of vegetables. Dark leafy greens are on that list and there are many varieties. They include lettuce, kale, collard greens, chard, spinach, beet greens, and mustard greens. Though not as well-known as kale, don't pass over this powerhouse green. It may be the most nutritious of them all.
See some of the benefits below:
great for bones and teeth
promotes beautiful skin
beneficial for your eyes - reducing macular degeneration and cataracts
High in vitamins A, C, K
high in fiber and antioxidants
steamed greens lower cholesterol
boosts immune system
Mustard greens have a peppery, spicy flavor that adds to any dish. Let's look at ways to use mustard greens.
MUSTARD GREEN CHIPS
This is a good way to get introduced to mustard greens. Enjoy the crunch and the spice.
1 bunch mustard greens
1 tablespoon olive oil
1 teaspoon Cajun seasonings
salt, to taste
Preheat the oven to 250 degrees
Triple wash and thoroughly dry the mustard greens (I use a salad spinner to make sure my greens are dry, but you can use a kitchen towel or paper towels if you don’t have a salad spinner.)
Remove the center rib from the larger greens. The ribs are tough to eat, so you just want to make sure that you are using the leafy part of the greens.
Place the greens in a large bowl and add the olive oil and seasonings. Toss the greens with your fingers until all of the greens are covered evenly with the oil and seasonings.
Transfer the greens to a cookie sheet and lay in a single layer (you may need to use 2 cookie sheets for all of the greens to fit properly in a single layer.)
Let the greens bake in the oven for 30 minutes, or until dry and slightly brown. Then, dig in!
EASY MUSTARD GREENS
Sauté is a great way to enjoy the flavor of greens. It's no different with mustard greens.
1/2 cup thinly sliced onions
2 cloves garlic, minced
1 tablespoon extra virgin olive oil
1 pound mustard greens, washed and torn into large pieces
2 to 3 tablespoons chicken broth or vegetable broth (vegetarian option)
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dark sesame oil
Sauté onions, garlic: In a large sauté pan, sauté onions in olive oil over medium heat until the onions begin to brown and caramelize, about 5 to 10 minutes.
Add the minced garlic and cook a minute more, until fragrant.
Add the mustard greens and broth and cook until the mustard greens are just barely wilted.
Toss with sesame oil. Season with salt and pepper.
CREAMY MUSTARD GREENS
This creamy recipe can be made with dairy or cashew cream. Either way, you'll love this dish with the peppery mustard greens.
2 tablespoons avocado oil
1 medium onion, finely chopped
1/2 teaspoon crushed red pepper
6 pounds mustard greens, tough stems discarded and leaves torn
1 cup chicken stock
1/3 cup almond flour
1/4 teaspoon cayenne pepper
Kosher salt and freshly ground black pepper
10 medium shallots, thinly sliced
Avocado oil, for frying
1 1/4 cups cashew or heavy cream
1 garlic clove, smashed
Heat the avocado oil in a pot. Add the onion and the crushed red pepper and cook over moderate heat, stirring, until translucent, 5 minutes. Add the greens in batches, stirring each batch to wilt before adding more. Add the stock and bring to a simmer. Cover and cook over moderately low heat until the greens are tender, 15 minutes. Drain the greens well and return them to the pot.
In a bowl, mix the flour with the cayenne and a generous pinch each of salt and pepper. Add the shallots and toss to coat with the flour mixture; transfer to a strainer and shake to remove the excess flour.
In a deep skillet, heat 1/2 inch of vegetable oil. Fry the shallots in batches over moderate heat until crisp, 2 minutes. Using a slotted spoon, transfer to paper towels to drain.
In a saucepan, simmer the cream and garlic over low heat until reduced to 1 cup, 10 minutes. Strain the cream over the greens and simmer over moderate heat until very thick, 5 minutes; season with salt and pepper. Stir in half the fried shallots and transfer to a serving dish. Sprinkle the remaining shallots on top and serve.
ITALIAN MEATBALLS IN BRAISED GREENS
A great way to cut calories and cut starches is to swap vegetables for noodles and rice. This combo will surprise you.
2 tbsp olive oil
2 tbsp Italian seasoning
2 cloves garlic (minced)
1/4 cup Almond flour
1 tsp Paprika
1/2 tsp Sea salt
1 1/2 lbs Grass Fed Ground beef
1 Onion (finely chopped)
4 slices Applegate bacon (diced)
1 bunch Mustard Greens (stems removed and chopped)
1 bunch Swiss chard (stems removed and chopped)
1 cup Chicken broth (or water)
2 tsp Apple cider vinegar
Sea salt and fresh ground pepper
Preheat oven to 400 degrees F.
Combine the beef, onion, garlic, almond flour, paprika, and salt in a large bowl. Using your hands, mix until just combined, being careful not to over mix.
Form into 2-inch meatballs and lay on a baking sheet. Brush with the olive oil and coat with the Italian seasoning. Bake for 20-30 minutes, until cooked through.
To make the greens, cook the bacon a large, deep skillet until it starts to brown. Add the greens and stir to coat in the fat.
Add the broth or water to cover the greens and turn down to low. Let the greens simmer for about 10 minutes over low heat until greens are tender. Serve the meatballs over the greens.
WHITE BEAN STEW
Beans and greens go well together. Try this heartwarming stew.
2 tablespoons extra-virgin olive oil
3 garlic cloves, thinly sliced
2 celery ribs, cut into
1/4-inch dice 1 carrot, cut into
1 onion, finely diced
3 cups mustard greens
1 bay leaf 1 teaspoon thyme leaves
6 cups water
1 large smoked ham hock
1/2 pound dried white beans, such as Great Northern or navy, soaked overnight and drained
Salt and freshly ground pepper
In a large saucepan, heat the olive oil. Add the garlic, celery, carrot, onion, greens, bay leaf and thyme and cook over moderate heat, stirring occasionally, until softened, about 8 minutes. Add the water, ham hock and drained beans and bring to a boil. Simmer over low heat, stirring occasionally, until the beans are tender, about 1 1/2 hours.
Remove the ham hock from the stew and chop the meat; discard the bones, skin and gristle. Discard the bay leaf. Add the ham hock meat to the beans, season with salt and pepper
BALSAMIC GLAZED CHICKPEAS AND MUSTARD GREENS
Here is another way to to enjoy beans and greens.
10 ounces mustard greens
1/2 large red onion , thinly sliced
4-6 tablespoons vegetable broth , divided
4 cloves garlic , chopped
1 pinch red pepper flakes
1/2 teaspoon salt (optional)
2 tablespoons balsamic vinegar
1/2 teaspoon coconut aminos
1/4 teaspoon honey
1 cup cooked chickpeas , rinsed and drained
Remove any large stems from the greens and discard. Tear the leaves into bite-sized pieces.
In a deep pot or wok, sauté the onion in a tablespoon or two of vegetable broth until mostly faded to pink, about 4 minutes. Add the chopped garlic and red pepper and another tablespoon of broth and cook, stirring, for another minute. Add the mustard greens, 2 tablespoons of broth, and cook, stirring, until greens are wilted but still bright green, about 3-5 minutes. Stir in the salt, if using. Remove greens and onions from pan with a slotted spoon and place in a serving dish, leaving any liquid in pan.
Add the balsamic vinegar, aminos, and honey to the liquid in the pan (if there is no liquid, add 2 tablespoons of broth). Add the chickpeas and cook, stirring, over medium heat until the liquid is reduced by about half. Spoon the chickpeas over the greens and drizzle the sauce over all.
Add mustard greens to your rotation of vegetables with these recipes. You'll be pleasantly surprised with their flavor. Here are other ways to enjoy them.
add some zing to salads
bone broth braised
add to soups and stews
Once you incorporate whole unprocessed foods into your diet you will notice a change. Even if you think you feel your best, you can always raise the bar. Start today by adding mustard greens to your grocery list. Your body will thank you.
Here's to your health! Happy Cooking!