Make this delicious and super healthy salad soon, while mustard greens are in season.
Mustard greens! Have you tried them? They look like a combination between curly kale and arugula. The taste is quite spicy, peppery and slightly bitter. I always sneak a nibble before buying to make sure the greens aren’t overly bitter. When buying, look for the bright green leaves as the darker ones tend to be more bitter. It is a winter crop meaning the mustard greens are typically available between November and March.
As expected, mustard greens are super healthy, just like kale, spinach or broccoli.
- Mustard greens carry a substantial amount of protective phytonutrients, vitamins and minerals as well as dietary fiber which helps to control cholesterol level in the blood. Proper amounts of fiber your food supports your gut health, keeping colon diseases at bay. They are very low in calories and fat as well.
- The greens are a very good source of vitamin K, with each cup (140g) providing over 300% of your daily requirement, a good source of B-complex vitamins, and also provide vitamins A and C.
- Vitamin K has great anti-inflammatory properties, fights osteoporosis and limits neuronal damage in patients with Alzheimer’s disease.
- Raw leaves provide a good amount of calcium, iron, magnesium, potassium, zinc, selenium, and manganese.
- Phytonutrients are natural chemicals found in plants that protects them from various diseases and pests. When consumed by people, their protective role carries on. They lower the risk of cancer, heart disease, diabetes and aging of the brain cells.
- Mustard greens help to detoxify liver and blood.
Do I need to say more to encourage you to pick up some mustard greens next time you are at the farmer’s market? They can be eaten raw, sautéed with garlic and raisins, or used in stews, curries and soups.
Since the mustard greens are peppery and slightly spicy in taste, I like to pair them with lots of sweet fruit and some healthy veggies. Here I’m using orange, pear and pomegranate. Avocado is a great source of a healthy unsaturated fat and provides nice creaminess, cucumber supports cleansing and adds some crunch. Almond flakes, just like other nuts, are a source of healthy fat. Crumbled goat cheese adds more creaminess and some protein. As a dressing I made a simple vinaigrette with some Dijon mustard and honey.
Wash the greens in a few changes of water as they tend to hide sand well and dry them in a salad spinner. Fold each leaf in half and remove the stem. Tear the leaves into smaller pieces and place them in a bowl. Halve and core 1 pear, then halve each half again and slice it across. Apple can be used here instead of the pear.
Quarter a small cucumber (Persian or regular one) lengthwise and cut into thin slices. To prepare the orange, cut off the top and bottom. Using a sharp knife remove the skin and white pith. Slice the orange and then cut each slice (or a stack of them) into smaller pieces to match the cucumber.
Remove the seeds from 1/2 of the pomegranate and add them to the salad bowl. Cut the avocado in half and remove the pit. Scoop the flesh out and cut it into chunks. Add them to the chopped ingredients. Sprinkle a handful of almond flakes and crumbled goat cheese.
To prepare the dressing, whisk 1/2 teaspoon Dijon mustard, 1 tablespoon lemon juice, 1 teaspoon of honey, a pinch of salt and pepper together. Slowly pour in 2 tablespoons of olive oil and whisk vigorously. Add to the salad and stir well.
Serves: 2-4 Prep time: 15 min Ready in: 15 min
- 1 bunch of mustard greens, washed well, stems removed, leaves torn into pieces
- 1 pear, quartered, cored and sliced across
- 1 small cucumber, quartered lengthwise and sliced
- 1 orange, peel and pith removed, sliced and then cut into small pieces
- 1 avocado, pit discarded, diced
- seeds from 1/2 pomegranate
- 2 tablespoons almond flakes
- 2-3 tablespoons goat cheese, crumbled
- 1/2 teaspoon Dijon mustard
- 1 Tablespoon lemon juice
- 1 teaspoon honey
- 1/4 teaspoon salt
- 2 tablespoons olive oil
- Wash the greens in a few changes of water. Spin several times in a salad spinner to remove all of the water. Fold each leaf in half and cut off the stem. Tear the leaves into pieces and place them into the serving bowl.
- Prepare remaining fruit and vegetables and add them into the bowl.
- Dressing: whisk together the ingredients and adjust the taste if needed.
- Pour in the dressing, add almond flakes and goat cheese. Stir well. Serve at once.