Description

Chinese Mustard Greens (Brassica juncea)

Description
Chinese mustard greens, or “Gai Choy” or “Jie Cai,” are leafy vegetables commonly used in Asian cuisine. Known for their sharp, spicy flavor, these greens add a peppery kick to dishes. The leaves are usually dark green, broad, and slightly crinkly, while the stems are tender and pale green or yellow. Chinese mustard greens can be eaten raw in salads, stir-fried, pickled, or used in soups and stews.

Nutritional Data
Chinese mustard greens are highly nutritious and low in calories. Here’s a breakdown per 100 grams:

• Calories: 27 kcal
• Carbohydrates: 4.7 g
• Fiber: 3.2 g
• Protein: 2.9 g
• Vitamin A: 9,393 IU (188% of Daily Value)
• Vitamin C: 70 mg (117% of Daily Value)
• Vitamin K: 257.5 mcg (322% of Daily Value)
• Folate: 170 mcg (43% of Daily Value)
• Calcium: 115 mg (12% of Daily Value)
• Iron: 2.5 mg (14% of Daily Value)

PLU Code 4607

Ayurvedic Data
In Ayurveda, Chinese mustard greens are believed to have a warming effect, which is beneficial for balancing Kapha and Vata doshas. Their slightly bitter and spicy taste can stimulate appetite, aid digestion, and help eliminate toxins from the body. They’re rich in antioxidants, ideal for enhancing immunity and detoxifying the body. However, due to their warming nature, Pitta types should be consumed in moderation, especially in hot weather.

Ten Healthy Recipes Using Chinese Mustard Greens

1. Chinese Mustard Green Soup
   • A warm, comforting soup made by simmering Chinese mustard greens with garlic, ginger, tofu, and a splash of soy sauce for a rich and savory broth.
2. Stir-fried Chinese Mustard Greens with Garlic
   • This simple dish highlights the natural flavors of mustard greens stir-fried with garlic and a hint of sesame oil. It is great as a side dish with rice or noodles.
3. Pickled Chinese Mustard Greens
   • A tangy and spicy pickle made by fermenting mustard greens with salt, vinegar, and chili flakes, it is perfect for adding a kick to rice and noodle dishes.
4. Chinese Mustard Green and Chicken Salad
   • A refreshing salad featuring shredded Chinese mustard greens, grilled chicken, sesame seeds, and a light dressing of soy sauce and rice vinegar.
5. Mustard Greens and Tofu Stir-Fry
   • A nutritious, protein-packed stir-fry where Chinese mustard greens and tofu are cooked with ginger, garlic, and a splash of soy sauce.
6. Mustard Greens and Mushroom Soup
   • A vegan-friendly soup made by combining Chinese mustard greens with shiitake mushrooms and vegetable broth for an earthy, nourishing meal.
7. Braised Chinese Mustard Greens with Pork Belly
   • Chinese mustard greens are braised with tender pieces of pork belly in a soy-based sauce, creating a rich, umami-packed dish.
8. Mustard Greens Smoothie
   • Blend a handful of fresh mustard greens with banana, apple, and lemon juice for a nutrient-dense green smoothie with a spicy twist.
9. Sautéed Mustard Greens with Ginger and Lime
   • This vibrant dish features mustard greens quickly sautéed with fresh ginger and finished with a squeeze of lime juice for brightness.
10. Chinese Mustard Greens Fried Rice
    • An easy and flavorful fried rice made with Chinese mustard greens, garlic, ginger, eggs, and a bit of soy sauce for a complete, balanced meal.

These recipes incorporate the peppery flavor and nutritional benefits of Chinese mustard greens in various cooking methods, making them a versatile and healthy ingredient. Enjoy exploring their unique taste and health benefits!

Recipe: Stir-fried Chinese Mustard Greens (Video)

Recipe: Sauteed Chinese Mustard/Easy Mustard Greens (Video)

Recipe: Tasty Fresh Mustard Greens with Preserved Bean Curd (Video)

Mustard Greens with Preserved Bean Curd Recipe Ingredients:
900g of fresh mustard greens
20g of salted preserved beancurd
2 tbsp of crispy fried shallots
1/2 tbsp of oyster sauce
1/2 tbsp of sugar
Three Bird Eyes Chili, also called Red Thai Chili
1/4 tsp of sesame oil
1 tbsp of garlic oil
2 tbsp of cooking oil