The CDC recently released a report saying that southeastern states Alabama, Florida, Georgia, Kentucky, Mississippi, North Carolina, South Carolina and Tennessee are the nation’s leaders in preventable mortality (from heart disease, cancer, chronic respiratory disease, stroke and unintentional injury). The cause of this disparity is mostly conjecture, but likely multifactoral (diet, lack of exercise, modes of transportation, socioeconomic status, etc.). I can tell you one thing, it’s not due to a fondness for mustard greens.
These peppery greens are packed with vitamins K, E, and C, as well as copper and manganese. In addition, mustard greens ooze antioxidants, which are thought to prevent certain forms of cancer. Mustard greens are also low in calories and lower cholesterol thanks to their fiber content.
Greens can be cooked slow and low in broth with bacon and onions the traditional southern way, but I prefer to saute them in order to maintain their nutrients.
Sautéed Mustard Greens Two Ways
Prep time: 5 mins
Cook time: 5 mins
- Large bunch mustard greens, sliced into 1″ pieces
- 2 tbsp olive oil
- 1/2 sweet onion, chopped
- 2 garlic cloves, minced
- 2 tbsp apple cider vinegar
- 2 tsp sugar
Far out Far East Greens variation:
- substitute olive oil for 2 tbsp sesame oil
- substitute cider vinegar for rice wine vinegar
- 1 tbsp fresh ginger, grated
- Wait 5 minutes after slicing greens to begin sauteing in order to maximize nutrient content.
- Heat olive (or sesame) oil on medium heat in a large saute pan.
- Add onions and sweat until translucent. Season with salt and red pepper.
- Add greens, vinegar, and sugar, stirring occasionally. Cook for 3 minutes.
- Add garlic (and ginger) and cook for 2-3 additional minutes, making sure that garlic doesn’t brown.