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Kim Hill: M is for mustard greens
I love mustard greens. I love the peppery flavour of baby mustard greens and they are so good for you.
I love mustard greens. I love the peppery flavour of baby mustard greens and they are so good for you.Technically, the term "mustard greens" refers to a single species of Old World plants (Brassica juncea), however the name is generally used for leaves such as pak choi, tat soi, red mustard and mizuna.
The nutritional highlights:
An excellent source of vitamins A, C and E. These vitamins scavenge free radicals, which would otherwise contribute to a wide range of health conditions such as asthma, heart disease and menopausal symptoms.
An excellent source of magnesium, which helps relax smooth muscles. This is a benefit for those suffering with asthma, heart conditions and gastrointestinal disorders.
Mustard greens are a very good source of vitamin B6, which has been shown in studies to decrease platelet clumping and thereby decrease risk of thrombosis.
Helpful for menopausal symptoms dues to the magnesium, calcium, folic acid and B6 content.
Where to buy:
Supermarkets sell these in bagged salad mixes, however you can also grow your own in the summer, which is easy and cost effective.
Recipe: Oriental style Salad
Ingredients:
s 100g bag mixed salad containing some of the above baby mustard varieties (e.g. Sainsbury's Living Salad)
Dressing:
1tsp garlic oil
3tsp sesame oil
1tsp tamari *
1 tsp agave nectar *
tsp fresh grated ginger
2tsp freshly squeezed lime juice
Method:
Put the dressing ingredients in a lidded jar and shake gently to combine.
Wash the leaf if necessary and use a salad spinner to remove excess water.
Divide the leaf between two bowls, drizzle 2tsp of the dressing over each and enjoy.
Serving suggestions:
Try adding one or more of the following ingredients to this salad mix: arame or nori seaweed, spring onions, cucumber, shredded sugar snap peas.
* tamari and agave nectar are available in some supermarkets and most health food shops. The Peterborough Health Food Centre stocks both of them.
Kim offers a range of nutritional products and services plus a free monthly newsletter with tips for a healthy life.
To find out more visit www.naturovita.co.uk e-mail kim@naturovita.co.uk or call 01733 345495.
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Friday 10 February 2012
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