STANDARD REMINDER

Mustard Greens

Information from: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=93

Mustard greens are a very healthy, peppery green leafy vegetable. In order of percentage of daily requirements, a cup of boiled mustard greens with only 21 calories contains: Vitamins K, A, and C; Folate; Manganese; Vitamin E; Tryptophan; Dietary Fiber; Calcium; Potassium; Vitamin B6 (pyridoxine); Protein; Copper; Phosphorous; Iron; Vitamin B2 (Riboflavin); Magnesium; Vitamin B1 (Thiamin); and Vitamin B3 (Niacin).

As a member of the Brassica Family (along with Broccoli, Cabbage, and Brussel Sprouts), mustard greens contain the phytonutrients known as glucosinolates. These phytonutrients help the liver to detoxify cancer-causing chemicals.

Check out the website link above for more in-depth nutritional information about mustard greens. After reading it, you will be convinced that these spicy greens are priceless!

Mustard greens originated in the Himalayan region of India and have been grown and consumed for more than 5,000 years. Mustard greens are a notable vegetable in many different cuisines, including Chinese, Indian amd Southern American. Like turnip greens, they may have become an integral part of Southern cuisine during the times of slavery, serving as a substitute for the greens that were an essential part of the Western African diet.

Serving Ideas

The mustard greens in this week's share are nice and young and tender, probably no need to remove the stems. Clean as you would spinach or other leafy green. Place in a bowl of water and swish around (or use a salad spinner or colander). Drain the water, and repeat 2 or 3 times or until the water no longer contains soil.

Young mustard greens make great additions to salads.

Sautéed mustard greens in a little olive oil and serve with walnuts and lemon juice.

For a sweeter taste than mustard greens alone, combine equal parts mustard greens and kale and sauté in a little olive oil and garlic.

Add chopped mustard greens to pasta salad for a little kick. A tasty combination is chopped tomatoes, pine nuts, goat cheese, pasta and mustard greens tossed with a little olive oil.

For a simple meal with a southern flair, serve cooked mustard greens with beans and rice.

Sauté mustard greens in a little olive oil and a few drops of sesame oil. Serve with sweet potatoes and tempeh and your favorite grain.

Curried Mustard Greens & Garbanzo Beans With Sweet Potatoes

Ingredients:

2 medium sweet potatoes, peeled and sliced thinly
1 medium onion cut in half and sliced thinly
3 medium cloves garlic, sliced
1 TBS + 1/4 cup chicken or vegetable broth
½ tsp curry powder
¼ tsp turmeric
2 cups mustard greens (rinsed and chopped)
1 15oz can diced tomatoes
1 15oz can garbanzo beans, drained
3 TBS extra virgin olive oil
salt and white pepper to taste

Directions:

Bring water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes in fairly thin slices so they will steam quickly, 5-10 minutes.
While steaming potatoes, slice onion and garlic. Heat 1 TBS broth in 12inch skillet. Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Cook stirring occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.
Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

Serves 4