Mustard Greens: Peppery, Detoxifying Leafy Green
A nutrient-packed cruciferous green with a peppery bite—rich in vitamin K, vitamin C, and antioxidants.
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What Are Mustard Greens?
Mustard greens (*Brassica juncea*) are leafy green vegetables related to kale, collard greens, and cabbage. They have a **sharp, peppery flavor** that mellows when cooked.
Nutrition (per 100 g raw)
- **Calories:** ~27 kcal
- **Vitamin K:** >500% DV
- **Vitamin C:** ~70 mg (≈75% DV)
- **Folate:** ~15% DV
- **Calcium, magnesium, manganese**
Benefits
- **Vitamin K powerhouse:** supports bone health & blood clotting
- **Rich in antioxidants:** glucosinolates & vitamin C
- **Supports detoxification:** helps liver enzyme function
- **Low calorie:** excellent for weight management
Considerations
- High vitamin K—may interfere with **blood thinners**
- Strong flavor—blanch or sauté to reduce bitterness
- Goitrogenic compounds—safe for most, but lightly cook if you have thyroid issues
How to Use
- **Sautéed or braised:** with garlic, chili, olive oil
- **In soups & stews:** Southern-style greens, dal, miso soup
- **Raw:** chopped into salads or slaws
- **Fermented:** pickled mustard greens (Asian cuisine)
Summary
Mustard greens are a peppery, nutrient-dense leafy green—fantastic for bone health, detox support, and immune function.
- 1. Mustard Greens
mustard greens – lisnato povrće iz porodice kupusnjača; gorkasto-začinskog okusa; bogato vitaminom K, C, folatom i antioksidansima
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