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All about Mustard Greens

Photo Credit: Simplyrecipes.com

Photo Credit: Simplyrecipes.com

Inspired by my recent post, I went to the grocery store to purchase some winter produce, specifically one or more items that I had never tried before. The bright section of greens always catches my eye; it even intimidates me to an extent, because I have so much to try!

Well, the other day a friend had asked me about mustard greens. And I replied, “I think they are greens that taste, um, mustardy?” Needless to say, I was compelled to pick up a bunch of mustard greens and get acquainted.

Are you also curious about mustard greens? Here’s the scoop:

Mustard greens are a cruciferous vegetable like kale or collard greens. Chock full of Vitamins A, K, and C, they have strong antioxidant and anti-inflammatory potential.

Though they can be enjoyed in a salad, mustard greens are typically sautéed and pair well with sweet onions, nuts and garlic. Their flavor is potently peppery with a hint of spice. Similar to an herb, they offer a punchy flavor to any grain or pasta dish.

I thought it best to start simple when cooking with my mustard greens, so that I could get a feel for its intense taste.

First, I used it in a salad. I made sure to mix other greens, like escarole and romaine lettuce, to tone down its overpowering flavor. I complimented it with vegetables like celery, radishes, heirloom tomatoes, red onions and topped it with black eye peas.

Second, I made a healthy sauté to compliment grilled tilapia. I took some guidance from whfoods.com and put my own spin on this recipe.


Sautéed Mustard Greens with Black Eyed Peas


Makes: 4 Servings

Prep Time: 5 minutes

Total Time: 15 minutes



  • 1 bunch Mustard Greens, stems removed
  • 1 cup Black Eyed Peas, cooked
  • ½ cup Tomatoes, diced
  • 3 cloves shallot, sliced thin
  • 2 cloves garlic, minced
  • 1/2 cup fat-free Chicken broth



  1. In a medium skillet, pour in one tablespoon of broth. Cook shallots and minced garlic in the broth over low heat for about five minutes.
  2. Pour in the remaining broth and add mustard greens. Sauté until wilted.
  3. Toss in tomatoes and black eyed peas. Continue to cook for another minute.
  4. Top onto fish or add to pasta!


Nutrition Facts Per Serving: 79 Calories, 5 g Protein, 12 g Carbohydrates, <.01 g Fat, 4 grams fiber, 254 mg Potassium, 81 mg Sodium



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