| The Ozarks Home and Garden | ||
| Cover story |
The
Hill Country Gardener Mustard greens, more than just delicious --- Plant now for your health On a cool, crisp day in the early fall there is not much that our family enjoys more than a pan of hot cornbread and a soulful mess of ham and mustard greens. That wonderful smell when they are cooking on a chilly day is hard to beat! In order to have the mustard greens we need to harvest in the fall we should be planting now through the end of August. Mustard greens are part of the cruciferous vegetable family just like cabbage, kale, broccoli, and Brussels sprouts and shares their same cancer-preventing benefits. Four of the most popular varieties are ‘Green Wave’ – excellent medium green that is slow to bolt; ‘Savana’ – a smooth leaved early hybrid; ‘Southern Giant Curled’ - a heat tolerant curly leaf; and ‘Tendergreen’ – an excellent large, smooth leaf. Sow mustard seed 1/3 to 1/2 inch deep. Thin seedlings to 3 to 5 inches apart and save for eating. Be sure to fertilize, weed, and water during dry periods and you should be rewarded with a non-stop, rapid growing crop. Fall mustard greens usually taste better than those in spring they favor the cool fall weather. If growing your own mustard greens seems like too much work, you can often find them at local farmers markets fresh out of the field. Always select greens that are crisp and a fresh green color free from yellowing or brown spots. Stored unwashed in a plastic bag in the refrigerator, they should stay fresh for three to four days. Mustard greens provide a bounty of vitamins, minerals, dietary fiber, and protein most notably the three free radical scavenging antioxidants, vitamins E, C and A. These free radical scavengers are reported to benefit individuals with conditions such as heart disease, asthma, emphysema, and high cholesterol. Mustard greens are also an excellent source for these heart healthy nutrients: vitamin B-6, folic acid, and magnesium. Vitamin B-6 has been shown to reduce platelet clumping, clot formation, coronary artery disease and myocardial infarction. Vitamin B-6 combined with folic acid help to prevent atherosclerosis by preventing the buildup of blood vessel damaging homocysteine. Also in excellent supply is magnesium which is required for normal blood vessel function and tone. A diet including mustard greens may help to lower blood pressure or even reduce the risk of heart attack. If
you are a smoker or are frequently exposed to secondhand smoke, adding
vitamin A-rich mustard greens to your daily diet may save your life,
reports Richard Baybutt, associate professor of nutrition at Women going through menopause might want to give mustard greens a prominent spot in their diet since it is an excellent source of calcium which can help prevent bone loss and osteoporosis. Additionally, the extra magnesium may help reduce stress and encourage normal sleep patterns, while the extra vitamin E has been shown to ease or reduce the number of hot flashes. Mustard greens may be prepared in an endless number of ways. Tender young leaves or thinnings taste great when added to salads. Make a healthy stir-fry with a little olive oil, mustard greens, walnuts, and a splash of lemon juice. One of RD’s favorites is maybe the simplest: Dice up 6 slices of bacon and fry on medium heat. Remove crisp bacon and reserve. Drain off about ˝ of the grease, and add one chopped onion and as many greens as you can fit in the skillet (they will wilt way down). Stir greens often so they do not scorch. If they look like they are getting dry, add a little water. When the greens are just tender (not mushy), they are done. Stir in the crisp bacon and serve. If you like garlic, you can add a minced clove of garlic to this too. Yummy!
Until next month…. Happy Gardening! ! ! The Hill Country Gardener's archives:
January: This is a good time to start a new habit February: What to do after an ice storm March: Try these All-American Selections or Plants of Merit April: Will the real Easter Lily please stand up? May: Chamomile packs a big punch in a small package |