Are Mustard Microgreens Good for You?

Mustard greens aren’t everyone’s favorite. They’re spicy, peppery, and slightly tangy. However, for those who love spicy greens, mustard microgreens add the perfect amount of zest and nutrition to almost any dish. Here’s all you need to know about these powerful microgreens and how to grow them yourself!  

What Are Mustard Microgreens? 

Mustard microgreens are the young, edible seedlings of the mustard plant. They have small, delicate leaves with slender stems and are typically harvested at 1-3 inches in height. As mini versions of the whole plant, they’re concentrated in nutrients and flavor. [1] 

Nutritional Benefits of Mustard Microgreens 

Mustard microgreens are rich in vitamins A, C, and K. They also have antioxidants and other beneficial compounds. [2] 

• Antioxidant Support: Mustard microgreens are a rich source of antioxidants, compounds that help protect the body from oxidative stress and damage caused by free radicals. Antioxidants like polyphenols, beta-carotene, and lutein all contribute to the health benefits associated with mustard greens. [2,3] 

• Anti-Inflammatory Properties: Anti-inflammatory compounds in mustard microgreens work to reduce inflammation in the body, which can help prevent or manage chronic diseases. [4] 

• Cardiovascular Health: The anti-inflammatory and antioxidant properties in mustard microgreens may help to protect the heart. Folate in mustard greens has been shown to lower homocysteine, directly benefiting heart health. [5] 

• Immune Support: Mustard microgreens have also been shown to provide excellent immune support. They are high in nutrients like pro-vitamin A and glucosinolates that may protect the body against cancer. [6,7]  

• Eye Health: Green leafy vegetables in general are known to be good for the eyes—and mustard microgreens are no exception! With lutein and beta-carotene (vitamin A precursor), mustard microgreens are excellent for protecting your eyes as you age. [7] 

How to Shop for Mustard Microgreens 

While not as popular as broccoli microgreens, you’ll sometimes find them at local farmers markets. The microgreens there are often fresher and better quality than those found in grocery stores, where they’re often shipped from long distances. During the winter months, specialty grocers and natural foods stores are good alternatives. When shopping, select fresh, vibrant microgreens that show no signs of wilting and have a favorable use-by date. 

Many online retailers offer fresh microgreens for delivery. For peak freshness, confirm with customer service that your order will be shipped immediately after processing. However, the best way to get the fresh mustard microgreens is to grow them yourself at home—it’s simple, rewarding, and ensures you always have a fresh supply!  

How to Grow Mustard Microgreens 

Mustard microgreens are easy to grow at home—even through the winter. All you need is some mustard seeds, a growing tray or shallow container, and some soil or other growing medium.  

You need to make sure the soil stays at a consistent moisture level while growing. Then watch until the sprouts begin to develop tiny leaves. To harvest use scissors, shears, or a sharp knife to cut them just above the soil line. 

Instafarm™ takes the guesswork out of growing the perfect microgreens by offering grow kits with compostable trays. The mustard seeds come pre-planted in soil and are ready in seven days. When using a grow kit like Instafarm, you can save money on microgreens while increasing the nutrient density of your meals.  

How to Prep and Cook Mustard Microgreens  

Mustard microgreens are tender and quick to prepare. Since they’re typically eaten raw or lightly cooked, they require minimal effort when including in meals.  

To prepare, place mustard microgreens in a colander or bowl and rinse gently under cool water to remove any dirt or debris. Pat dry with a clean towel or paper towel. Cut away any roots or brown edges with kitchen shears. 

Microgreens are best enjoyed fresh, within a few days of harvest or purchase. [8] Add them to salads for a spicy kick or as a topping in lettuce burgers. As a garnish, they can enhance the appearance and taste of soups, roasted vegetables, or grilled meats.  

You can also lightly sauté mustard microgreens in olive or avocado oil over low heat. Cook for 30-60 seconds, until just wilted. Use them to top zoodle pasta dishes or protein entrees. They’re also excellent in scrambled eggs or omelets—just add them at the end of cooking. 

To balance their spicy flavor, pair mustard microgreens with creamy or sweet ingredients (like avocado or a drizzle of honey), which will help balance their heat. One way to do this is to blend microgreens with garlic, nuts, and olive oil to create a spicy mustard-green pesto. 

References:

1. Treadwell D, Hochmuth R, Landrum L, Laughlin W. Microgreens: A New Specialty Crop 1 [Internet]. [cited 2020 Aug 20]. Available from: https://www.growables.org/informationVeg/documents/Microgreens.pdf  
2. Frazie M, Kim M, Ku KM. Health-Promoting Phytochemicals from 11 Mustard Cultivars at Baby Leaf and Mature Stages. Molecules. 2017 Oct 17;22(10):1749. https://pubmed.ncbi.nlm.nih.gov/29039792/ 
3. Lin LZ, Harnly JM. Phenolic Component Profiles of Mustard Greens, Yu Choy, and 15 Other Brassica Vegetables. Journal of Agricultural and Food Chemistry. 2010 May 14;58(11):6850–7. https://pubmed.ncbi.nlm.nih.gov/20465307/  
4. Le B, Anh P, Yang S. Enhancement of the Anti-Inflammatory Effect of Mustard Kimchi on RAW 264.7 Macrophages by the Lactobacillus plantarum Fermentation-Mediated Generation of Phenolic Compound Derivatives. Foods. 2020 Feb 12;9(2):181. https://pubmed.ncbi.nlm.nih.gov/32059406/ 
5. National Institutes of Health. Office of Dietary Supplements – Folate [Internet]. Nih.gov. National Institutes of Health; 2022. Available from: https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/ 
6. Kwak Y, Lee J, Ju J. Anti-cancer activities of Brassica juncea leaves in vitro. EXCLI J. 2016 Nov 15;15:699-710. doi: 10.17179/excli2016-586. PMID: 28337101; PMCID: PMC5318672. https://pubmed.ncbi.nlm.nih.gov/28337101/ 
7. Huang Z, Liu Y, Qi G, Brand D, Zheng S. Role of Vitamin A in the Immune System. Journal of Clinical Medicine. 2018 Sep 6;7(9):258. https://pubmed.ncbi.nlm.nih.gov/30200565/ 
8. Dayarathna NN, Gama-Arachchige NS, Damunupola JW, Xiao Z, Gamage A, Merah O, Madhujith T. Effect of Storage Temperature on Storage Life and Sensory Attributes of Packaged Mustard Microgreens. Life (Basel). 2023 Jan 31;13(2):393. doi: 10.3390/life13020393. PMID: 36836750; PMCID: PMC9966302. https://www.mdpi.com/2075-1729/13/2/393