05/03/2014
New variety of mustard greens growing on the farm this year.
Ho Mi Z (Asian Mustard Green)
by Sara Peternell
Description
These beautiful greens have medium green, frilled leaves with red veins. Has a spicy mustard-like flavor. These delicious greens add a special zest to salads. Light cooking removes the “hot” taste. Raw or lightly cooked, Ho Mi Z greens make for a healthful side dish. They may be prepared similar to other mustard greens.
Selection and Storage
Mustard is a pungent winter or early spring vegetable, abundant when other vegetables are not in season.
Mustard greens can be eaten raw or cooked. The whole plant can be cut at once or individual outer leaves can be picked for a cut-and-come-again harvest. The young leaves, four to five inches long, are mild-flavored and can be eaten raw in salads. The older leaves taste better when prepared as cooked greens. Avoid yellow, over mature mustards with seeds or yellow flowers attached.
Store unwashed greens in plastic bags in the crisper drawer of the refrigerator. They will keep for about three days. Wrap in moist paper towels for longer storage, up to five days. The flavor may intensify in the refrigerator during the longer five day storage.
Freezing is the best way to preserve an over abundance of mustard greens. Like other vegetables, mustard greens must be blanched before freezing. Blanching is simply the emersion into scalding water then into an ice water bath before freezing.
Nutrition and Health Benefits
The Mustard Greens family is a member of the broader cruciferous vegetable family. It shares the same cancer-preventing benefits of broccoli, cabbage and kale. These mustard greens contain large amounts of beta carotene and vitamin C that are important antioxidants. These vegetables offer cancer-preventive properties. Mustard greens are also a source of calcium that can be important to lactose intolerant individuals. Mustard greens also contain a significant amount of iron.
Nutrition Facts
(1/2 C cooked mustard greens)
Calories - 11
Dietary Fiber - 1.4 grams
Protein - 1.6 grams
Carbohydrates - 1.5 grams
Vitamin A - 2121 IU
Vitamin C - 18 mg
Folic acid - 130 micrograms
Calcium - 52 mg
Iron - 0.5 mg
Potassium - 140 mg
Recipe: Garlicky Greens
3 pounds mustard greens – Ho Mi Z
1 tablespoon olive oil
1 cup chopped onions
3 cloves garlic, smashed
1 large red bell pepper, chopped (about one cup)
1/2 cup chicken broth, canned or homemade
1 tablespoon apple cider vinegar
2 teaspoons raw honey
Pick through the greens removing yellow, wilted greens and large tough stems and veins. Run the sink full of cool water and wash the greens in three changes of water. Fresh greens hold soil and dirt. Swishing the greens through the cold water removes grit the clinging grit. Drain.
Stack several leaves; roll up jelly-roll style. Cut crosswise into 1/2 inch slices. Repeat with remaining greens.
Heat oil in a Dutch oven or large saucepan over medium heat. Add onion and garlic, cook and stir for about 3 minutes. Stir in greens, red bell pepper and chicken broth. Bring to boil then reduce heat to low. Cook, covered for 20 to 25 minutes or until greens are tender. Young greens cook quickly; large older greens can take as long as 45 minutes to become tender. Add more water if needed.
In a small bowl, combine vinegar and honey. Stir until dissolved. Sprinkle over cooked greens, remove from heat. Serve immediately. Makes 6 servings.
