calculate to shuffle up your leafy green vegetable aspiration ? Take a look at mustard greens greens !

This peppery works brings a alone flavor and vital nutrition to any meal .

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A close up of mustard green plants growing in the garden with large leaves, pictured with light droplets of water on the foliage.

Here ’s everything we ’ll cover in this clause :

What You’ll Learn

What Are Mustard Greens?

Mustard greens are similar tokaleandcollard jet , which are all a part of theBrassicagenus .

Brassica juncea , or brownish mustard , is commonly grow for its seeds . These can be used whole in preparation , or earth to make – you guessed it – brown mustard , a tasty and beloved condiment .

Beyond the seeds , the leaves of this plant can also be eaten . They propose a like peppery , caustic bite as the spicy sandwich spread out you know and have sex .

A vertical close up picture of mustard greens growing in the garden in the bright sunshine. To the center and bottom of the frame is green and white text.

These leafy greens are generally steam or sauteed , which help oneself to lower the degree of spiciness .

They can also be set up likewise to collard greens with append bacon , contribute to a casserole , or braise with some orchard apple tree cyder vinegar .

The foliage can also be eaten naked as a jaybird , adding some spice to a salad or a homemade pesto . You could even try mustard green chips as a snack , withthis formula from our sister situation Foodal .

A vertical close up picture of mustard greens growing in the garden in the bright sunshine. To the center and bottom of the frame is green and white text.

Nutritional Composition

They can spice up thing up for your taste bud , and meliorate your alimentary intake ! They are count a nutritive - dense solid food , meaning that they fetch a mountain of nutrition to the mesa proportional to the amount of calories they contain .

One cup of cooked leave of absence contain only 36 calories , but it provide 17 percent of the recommended dailyintake of calciumfor adult , 8 percentage of daily phosphorus demand , almost 100 percentage ofvitamin A , and over 8 time the recommend daily amount of vitamin K.

Health Benefits

That ’s a lot of power for a little folio ! This nutrient density helps to bring us many health benefits .

Much of the vitamin A comes from the carotenoids lutein and zeaxanthin . These antioxidant help to support our retina . Lutein may also potentially deoxidize the danger of certain cancers , like colon and breast cancer .

Vitamin A also helps with cell reproduction and distinction such as , for exercise , being necessary for the process that makes a whisker jail cell dissimilar from a hide cell .

A close up of a wooden scoop with yellow mustard seeds on a countertop, on a soft focus background.

Vitamin K is notably high in these veggies . This vitamin is most commonly known for its character in blood clotting . Many mass on blood - cutting medicine are asked to limit their vitamin K inlet . need your Doctor of the Church for any specific recommendations .

Aside from clotting , vitamin K also helps with bone shaping and regulation of sure enzyme . Vitamin K is unequalled because it is not only base in our diet , but can be produced by bacterium in the gut as well .

They also provide some fiber , which we know aids with digestion and helps us to sense more full .

A close up of bright green leafy vegetables, lightly steamed.

Selected Cultivars

quick to reap these welfare for yourself ? If you ’re look to grow your own , there are several cultivar to opt from .

‘ Southern Giant Curled ’

Try this ‘ Southern Giant Curled ’ optionfrom Burpeefor a classic spicy flavor , or these ‘ Tendergreen ’ seeds , from Eden Brothers , for a milder taste .

A close up of green leaves set on a wooden chopping board in the kitchen on a dark soft focus background.

‘ Giant Red ’

For something really alone , check out this ‘ Giant Red ’ Nipponese variety , also from Burpee .

Be sure to check out our “ 13 of the Best Varieties of Mustard Greens to Grow in Your Garden ” for more option !

A close up of large leafy green plants growing in the garden with dark green leaves and white veins. To the right of the frame is a soil path.

Mustard Magic

These leafy veg are usable in several different variety and all of them offer a plethora of health benefit , make them , dare I say , magical .

Which ways will you play this especial flavor to your table ? Drop a comment below with your most magical leaf mustard green ideas .

For more data about growingleafy putting surface in the veg garden , take a look at these articles next :

A close up of ‘Southern Giant Curled’ growing in the garden.

© take the Experts , LLC . ALL RIGHTS RESERVED.See our TOSfor more details . Originally put out on June 29th , 2020 . Last updated July 22nd , 2023 . Cartesian product exposure via Eden Brothers and Burpee . Uncredited photos : Shutterstock .

The content of this article have been reviewed and verified by a show dietitian for informational function only . This article should not be construed as personalized or professional medical advice . Gardener ’s Path and Ask the Experts , LLC assume no financial obligation for the use or misuse of the cloth presented above . Always refer with a medical professional before change your dieting , or using supplements or manufactured or born medications .

About

A close up of the large purple leaves of ‘Red Giant’ growing in the garden in bright sunshine.

Tori Vallana , RD , LDN