My sister harvested her mustard cabbage and gave me some. My favorite way to eat it is by brining it into sin choi. I also like to use it instead of nori to make makizushi-stuffed with seasoned tuna. My friend Tracy will make kim chee out of it.
Chinese call mustard cabbage kai choy. When it is allowed to seed, the tiny seeds of this plant are used as an antiseptic and disinfectant to heal wounds, a diuretic to support kidney function, a detoxifying agent to purify and strengthen the blood, and a treatment for cough and sore throats.
The greens are rich in vitamin A, more than in spinach, and more vitamin C than in oranges. One serving of mustard greens contains almost half of your vitamin C needs, which contributes to your body’s immune system defenses. Cooked mustard cabbage has the entire daily requirement of vitamin A also and promotes a healthy heart, lungs and kidneys.
According to wedmd.co, mustard greens contain a range of powerful phytonutrients. These are antioxidants that protect your cells from stress and damage caused by the free radicals our bodies accumulate from aging, the environment and lifestyle behaviors. When not addressed, eventually, this leads to arthritis, autoimmune disorders, heart problems and cognitive decline.
As in other cruciferous vegetables, mustard greens also contain glucosinolates, which give the green its bitterness. Studies show that glucosinolates help to fight cancer cells and prevent tumor formation.
Further, webmd.com says that a daily intake of green leafy vegetables like mustard greens significantly reduces heart disease risk, and it lowers cholesterol levels. These greens also keep the arteries from buildup that leads to heart problems and strokes.
The vitamin K present in mustard greens helps the body clot blood and aid in the heart’s function. Vitamin K keeps bones strong. When deficient in vitamin K, there is a higher risk of mineral abnormalities and osteoporosis. Enough vitamin K also protects against fractures.
However, one use caution. Too much vitamin K could have an effect on folks on blood thinners.
Mustard greens contain lutein and zeaxanthin which are essential for maintaining healthy eyes and may prevent age-related vision loss.
There is still research being done on the effects of lutein on the brain tissue. Studies on beta carotene are showing that lutein supports better cognitive performance and reduces the risk of mental decline.
Mustard green also can protect your skin and lower the risk of diabetes.
A 1/2 cup serving of mustard greens also has calcium and potassium.
So, enjoy mustard greens with all its health benefits but eat it in moderation. Mustard greens contain oxalates, organic acids which bind minerals. It could cause oxalate-type kidney stones if you are prone to it.
Here’s a recipe for Mustard Cabbage Soup, excellent for a cold night or to serve someone with a cold or flu.
Mustard Cabbage Soup
Serves 8
Remove stems and finely slice caps:
3 dried shiitake mushrooms that have been soaked in water for at least 1 hour
In a large saucepan, combine:
3 quarts chicken or pork stock
1/2 pound pork or beef, thinly sliced
1 small piece ginger root, crushed
Cover and bring to a boil, reduce the heat and simmer for 15 minutes.
Add, turn to high heat and cook uncovered until green are just tender:
1 small carrot, thinly sliced
1 quart mustard green, cut into 1 1/2-inch pieces
3/4 teaspoon salt
I have my mustard cabbage in my pickling container, on the shelf to ferment for a couple of days.
Pickled Mustard Cabbage, or Sin Choy
Boil:
3/4 cup water
3/4 cup apple cider vinegar
3/4 cup sugar
1 teaspoon salt
Place cabbage in a non-reactive container or a pickling jar. Pour the hot mixture over and let it sit on the counter for 2 days. Refrigerate if not using it to make Sin Choy with Chicken or Pork right away.
Sin Choy with Chicken or Pork
Serves 4
Saute in a large pan with:
1 tablespoon vegetable oil
1/2 pound chopped chicken pieces or pork belly, thinly sliced
Add and stir for another 2 minutes:
2 cloves garlic, peeled and pressed
1-inch piece ginger root, peeled and smashed
Add and mix well:
1 pound Sin Choy (Pickled Mustard Cabbage) soaked in warm water for one hour.
Add:
3/4 cup white vinegar
1/4 cup sugar
1/3 cup water
Bring the mixture to a boil and simmer for about 45 minutes, or until the chicken or pork is tender.
You can thicken the sauce with a cornstarch slurry just before serving:
1 tablespoon cornstarch
1/4 cup water
Email Audrey Wilson at audreywilson808@gmail.com.