Recent studies by the Research and Development Room in Palmyra, Wisconsin, USA, revealed that broccoli sprout extract can improve liver enzyme indices in men with fatty liver disease and help prevent liver damage in experimental mouse models. Animal studies also showed that Brussels sprouts and broccoli sprout extracts can activate detoxifying enzymes, thereby protecting the liver from potential damage.
In addition, mustard greens are rich in vitamins and provide a significant amount of folic acid, an essential nutrient for blood cell formation. Therefore, it is recommended to occasionally include mustard greens in your family’s meals.
Mustard greens can be stir-fried, cooked in soup, or served with rolled dishes, all of which are delicious options. Below are suggestions for preparing two delicious dishes using mustard greens:
1. MUSTARD GREEN SOUP WITH ROACH FISH
Preparation:
– Mustard greens
– 3 large roach fish
– Young mustard greens (preferably)
– Dried onions and spices
Instructions:
Step 1: Preparation
– Leave the roach fish whole and alive, then grill them on a rack until golden brown. Grilled fish will be more fragrant and easier to remove from the bone than boiled fish.
– Once grilled, carefully remove the skin and scales with a sharp knife to expose the cooked flesh. Roach fish do not have pin bones, only a row of bones in the middle (the red line) and belly bones.
Gently separate the flesh along this row of bones and remove the belly bones.
Step 2: Make fish bone broth
– After removing the flesh, gently take out the fish intestines. Crush or finely grind the fish heads and backbones.
– Mix the ground bones with a bowl of water and strain the liquid to make a broth for the soup.
– Crush or finely chop a piece of fresh ginger and add it to the broth along with some seasoning and fish sauce.
Step 3: Cook the soup
– Pick over the mustard greens, chop them finely, and rinse well. Let them drain.
– Sauté the onions in a little oil.
– Add the fish meat and briefly fry it, seasoning with pepper and fish sauce. Handle the fish gently to avoid breaking it apart.
– Pour in the fish bone broth, bring to a boil over high heat. Once boiling, add the mustard greens and cook until they come to a second boil. Then, add the fried fish and adjust the seasoning to taste. Turn off the heat and serve the soup hot.
The soup combines the flavor of mustard greens with the sweetness of roach fish and a hint of spicy, fragrant ginger—a delicious and irresistible combination.
2. BEEF ROLLS WITH MUSTARD GREENS
Ingredients for beef rolls with mustard greens:
– Mustard greens (young leaves preferred)
– 500g of beef loin (you can also use beef tenderloin or flank steak, but tenderloin may be a bit drier)
– 1 cucumber, 1 carrot, 1 green banana, ½ pineapple, and optionally, star fruit
– A small piece of ginger
– Soy sauce, mustard, Omaha salt and pepper, and cooking oil
Instructions for beef rolls with mustard greens:
– Peel the green banana and cut it into thin sticks. Soak them in a mixture of water and vinegar, then rinse and drain.
– Clean and cut the cucumber, carrot, and pineapple into thin sticks as well.
– Pick over the mustard greens and rinse the leaves. Drain them well.
– Cut the ginger into thin strips and soak them in water. Drain just before serving and serve them with the rolls.
– Rinse the beef and pat it dry. Season the meat with a little salt and pepper for about 5 minutes. This simple marinade will help enhance the natural flavor of the beef.
– Grease the pan with a little oil and sear each side of the beef for about 4 minutes, depending on the thickness of the meat and your desired doneness. I seared mine for 4 minutes for a medium doneness.
Let the meat rest after searing to allow the surface to firm up while retaining moisture.
– Make a dipping sauce by mixing soy sauce and mustard. Add chili slices if desired.
To serve: Place some beef and vegetables on a mustard green leaf, roll it up, and dip it into the soy-mustard sauce. Enjoy!
If you want to prepare the rolls in advance, you can use chive stalks. Blanch the chives in boiling water to soften them, then use them to tie the rolls. This will keep the rolls together and make them easier to handle.
Hold the beef roll in one hand and slowly savor it by dipping it into the sauce. A delicious treat!
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