Photo: Mauricio Alejo
During digestion these plants may be even more effective at lowering cholesterol and decreasing the risk of cardiovascular disease and cancer than cabbage, broccoli, and green peppers. But the way you cook them matters: According to a recent study in Food and Nutrition Sciences, mustard greens had greater cholesterol-lowering potential when sautéed than when boiled, steamed, or served raw.
Make It a Meal
For a quick vegetarian dinner, Sara Foster, chef and owner of Foster's Market in North Carolina, uses the peppery greens in a warm grain salad. To make 2 portions, tear 1 bunch mustard greens into large pieces and sauté with 1 clove minced garlic in 2 Tbsp. olive oil until wilted, 2 to 3 minutes. Serve the greens over 1 cup quinoa, prepared according to package directions; top with 1/4 cup crumbled Feta cheese.