Mustard greens

Brassica juncea

leaf

Large, pungent leaves of brown mustard, a crucifer also grown for its seeds; stir-fried, braised or fermented. 100 g provide 70 mg of vitamin C and 115 mg of calcium, with pungent glucosinolates.

Origin

Central Asia and Himalayas

Season (United States)

September to April · grows in your region

Preparation

The leaves are washed and the tough rib removed, then they are stir-fried or braised for a few minutes — cooking softens their heat; young ones are eaten raw in salads. They are also fermented into pickles. It grows at ground level and catches the splashes of watering: washing it leaf by leaf, in plenty of water, beats a quick rinse of the whole bunch. The bite IS the molecule: long cooking erases it, raw and short cooking keep it. Most of its goitrogens go with cooking, even a short one.

Molecules

Lutein and zeaxanthin · Glucobrassicin → I3C · Pungent glucosinolates · Vitamin K1 · ChlorophyllIn small amounts, not counted CalciumWhat slows things down Goitrogens

Did you know?

Depending on the variety, it becomes Chinese zha cai, Nepali achar, or Japanese takana, pickled and tucked into onigiri.