Mustard greens

Do you want to add a touch of flavor and vibrant colors to your meal? Then this irresistible “mustard greens” recipe is perfect for you. Perfect for spring, this dish combines fresh vegetables and peas for a delicious and nutritious side dish. The vegetables are lightly cooked and coated in a velvety butter-mustard glaze that brings out their natural flavor without adding unnecessary fats. You’ll love the crunch of the greens and the sweetness of the peas. This low-fat and healthy side dish goes perfectly with any main course and leaves you wanting more.

Ingredients

  • 300g spring greens
  • 300g frozen peas
  • 25g butter
  • 1 tbsp whole grain mustard
  • 2 tbsp Dijon mustard

Preparation steps

  1. Heat 250 ml water in a large pan.
  2. Add the vegetables and peas to the pan.
  3. Cover the pan with a lid and cook for 4 minutes.
  4. Drain the vegetables and peas in a colander.
  5. Place the pan back on the stove.
  6. Add butter and mustard to the pan.
  7. Wait for the butter to melt.
  8. Return the vegetables and peas to the pan.
  9. Season everything well.
  10. Mix everything together in the pan.
  11. Serve the mustard greens immediately.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
136 8g 4g 10g 5g 9g 7g 0.8g

Equipment and tools

To prepare Mustardy Greens you will need the following equipment and tools:

  • Big pot
  • Sieve
  • Sharp knife
  • dulcimer
  • wooden spoon
  • tablespoons and teaspoons

Allergen information

This mustard greens recipe contains the following allergens:

  • Mustard
  • butter (milk)

Storage and leftovers

If you have leftovers from your mustard greens, you can store them in an airtight container in the refrigerator for up to 3 days.

To reheat, simply heat the vegetables in a pot over medium heat until warmed through. Stir occasionally to prevent sticking.

The Health Benefits of Mustard Greens

Mustard greens are a nutritious and flavorful vegetable that can be enjoyed in a variety of dishes. Packed with essential vitamins and minerals, these green plants offer numerous health benefits. Let’s explore some of the reasons why you should consider adding mustard greens to your diet.

Rich in antioxidants

One of the most important health benefits of mustard greens is their high antioxidant content. Antioxidants help protect your body from oxidative stress and fight free radicals that can cause cell damage. This vegetable is an excellent source of vitamins A, C, and E, as well as beta-carotene, all of which play a crucial role in supporting your overall health.

Strengthen the immune system

Adding mustard greens to your meals can contribute to a stronger immune system. They are a fantastic source of vitamin C, known for its immune-boosting properties. Vitamin C stimulates the production and function of white blood cells, which are essential for fighting off infections and disease.

Support bone health

Mustard greens are rich in calcium and vitamin K, both of which are essential for maintaining healthy bones. Calcium is necessary for building and maintaining strong bones, while vitamin K improves calcium absorption and reduces the risk of osteoporosis. Including mustard greens in your diet may contribute to stronger bones and a lower risk of bone fractures.

Weight management

For those watching their weight, mustard greens are an excellent addition to your meals. This vegetable is low in calories and high in fiber, so you’ll feel fuller for longer. Incorporating mustard greens into your diet can help control cravings, prevent overeating, and support your weight control goals.

heart health

Research suggests that consuming mustard greens may have several cardiovascular benefits. They are a rich source of potassium, which helps regulate blood pressure. Additionally, the high fiber content in mustard greens may help lower cholesterol and reduce the risk of heart disease.

How to incorporate mustard greens into your diet

Now that you are aware of the impressive health benefits of mustard greens, you may be wondering how you can incorporate them into your meals. Here is a simple recipe:

  1. Start by washing and chopping 300g of spring greens.
  2. In a saucepan, cook 300g frozen peas until soft.
  3. In a separate pan, melt 25 g butter and stir in 1 tablespoon whole grain mustard and 2 tablespoons Dijon mustard.
  4. Add the shredded spring greens and cooked peas to the pan and toss until well coated.
  5. Cook over low heat for a few minutes until the greens are tender but still vibrant in color.

Enjoy this delicious and nutritious dish as a side dish or as a main course alongside your favorite protein.

Now that you know all about the health benefits of mustard greens, it’s time to give them a try. Discover various recipes and incorporate these nutritious vegetables into your meals to boost overall health and well-being.

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