Nutritionist-Approved Reasons To Include Mustard Leaves In Your Diet; 5 Sarson Recipes – NDTV Food

November 12, 2022
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Mustard leaves are derived from the Brassica juncea plant, which is the same species as the plants that produce the piquant seeds that are ground into mustard, a popular condiment. The greens have the same zesty, peppery, and robust flavour that people associate with mustard. For thousands of years, mustard greens have been an essential ingredient in India because they add so much flavour to curries, soups, and lentil dishes. Mustard, like most vegetables in the oriental greens’ family, is versatile and has numerous health benefits. These leaves can be used to prepare a wide assortment of recipes. Sarson ka saag, sarson ka paratha, and other winter dishes are popular. Nutritionist Lovneet Batra shared a few of the benefits on her Instagram page. Take a look below.

A post shared by Lovneet Batra (@lovneetb)

A post shared by Lovneet Batra (@lovneetb)

Here’re 3 Benefits Of Mustard Leaves:

1. Excellent Source Of Vitamin K

Mustard greens have a high vitamin K content. In addition to its importance in heart health, vitamin K also helps keep your bones strong. The crucial function of vitamin K in aiding blood clotting is perhaps its best-known attribute.

2. Maintains Heart Health

Mustard greens are high in vitamin C, flavonoids, and beta-carotene, all of which help prevent and lower the risk of death from cardiovascular disease. Mustard greens contain compounds that aid in the digestion of bile acids, thereby lowering cholesterol levels.

3. Good For Eye-Health

The antioxidant profile of mustard greens includes lutein and zeaxanthin. According to research, these two nutrients are essential for maintaining healthy eyes and may help reduce age-related vision loss.

Now that you know the health benefits of mustard leaves, it’s time to incorporate them into your daily diet. Wondering how to do it? Fret not! We have the recipes. Read on.

Here’re 5 Ways In Which You Can Add Mustard Leaves To Your Diet:

1. Sarson Makki Saag – Our Recommendation

Our winter diet and mustard leaves recipe listing are just incomplete without this delicious Punjabi-style recipe. The addition of makki atta to saag gives it a unique flavour. This dish goes best with white butter and gud (jaggery). Click here to know the complete recipe.

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2. Sarson Ka Paratha

On a cold, foggy morning, this paratha made with mustard greens, atta, carom seeds, salt, jaggery, and red chilli can be a delicious addition to your breakfast menu. Find the complete recipe here.

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3. Mustard Leaves Raita

Next up, we bring you the perfect accompaniment to pair with your daily meals. This raita is loaded with the piquant flavours and texture of mustard leaves. In addition to the leaves, you will also get the flavours of various spices and seasonings. To make this, all you need is a large mixing bowl, add yogurt, mustard leaves paste, grated cucumber, chopped green chillies, and salt to taste. Mix well and your raita is ready. You can also add mustard seeds tadka on top.

4. Add To The Dal

Last but not the least, you can also add blended mustard leaves paste to the dal. To prepare it, all you need to do is pressure cook all the ingredients, including mustard leaves paste, and then add a ghee tadka once the ingredients are well cooked. Your delicious and nutritious bowl of dal is ready to be savoured!

5. Stir-Fried Chinese Mustard Greens

Here we bring you a delicious Chinese recipe to try at home. In this recipe, cut down a few leafy greens such as mustard greens, bok choy, and more according to your preference. Heat oil in a wok; add mustard seeds, dried green chillies, and ginger-garlic paste along with all these leafy greens. Add soy, vinegar, pepper, and salt to taste. Give it a good stir for a few minutes and it’s ready!

Try out these recipes at home and let us know how they worked out in the comments below.

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