Mustard Greens: Peppery, Detoxifying Leafy Green

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.

- **Calories:** ~27 kcal - **Vitamin K:** >500% DV - **Vitamin C:** ~70 mg (≈75% DV) - **Folate:** ~15% DV - **Calcium, magnesium, manganese**

- **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

- 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

- **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)

Mustard greens are a peppery, nutrient-dense leafy green—fantastic for bone health, detox support, and immune function.