Greens
arugula
Facts
Arugula (aka rocket) is part of the cruciferous family and is rich in phytonutrients, glucosinolates and is higher in antioxidants, calcium, magnesium, folate and vitamind E than most salad greens
tips
Chopping arugula before adding to a salad or dish brings out the flavor and nutritional benefits. Try it!
Arugula has a shorter shelf life than most greens so be sure to pick the freshest you can find
Its peppery flavor blends well with other ingredients in a salad, grains and beans as well as in a pesto with pasta
beet greens
Facts
Dont throw the greens away! Beet greens are actually the most nutrient-rich part of the plant and provide amazing health benefits:
- They are an excellent source of iron and magnesium - 1 cup of greens contains 15% of the daily recommended amount of iron and 25% of magnesium
- They are also a good source of fiber and protein as well as vitamins A, B2, C and K and an excellent source of minerals including copper, potassium, manganese, magnesium and calcium and phytonutrients
tips
When buying beets it is best to buy them still attached to the greens since without fresh greens there is no way to tell the shelf life of cut beets - it could be longer than one would imagine
Remove the greens from the beets before storing since the greens will draw moisture out or the beets and dry them out
Use beet greens in addition to or as a substitute for spinach or chard in soups, stews or sautes
Bok choy
Facts
Bok Choy, part of the cruciferous family, is a powerhouse of nutrients containing large amounts of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, zinc and iron
tips
Bok Choy is known for its mild flavor and is good for stir fries, sauteeing and soups but you can also eat it raw - sliced very thin in salads
Use bok choy in addition to or as a substitute for spinach or chard in soups, stews or sautees
Chard
Facts
Chard is packed with nutrional benefits containing vitamins, K, A, C, B and E and minerals including magnesium, manganese, iron and potassium as well as calcium and fiber.
It is high in many antioxidants including beta-carotene and flavonoids
tips
It is best not to wash chard before storing since the moisture will result in it spoiling sooner
There are many ways in which chard can be added to the diet including in soups, stews, frittatas and salads
collards
Facts
Collards are part of the cruciferous family and are loaded with an impressive array of health benefits - they are an excellent source of vitamins A, B, C, E and K plus riboflavin, calcium, iron, magnesium, thiamin, niacin, manganese, phosphorus and potassium
Additionallly they are a rich source of fiber
tips
Collards make great wraps instead of tortillas - just drop them in boiling water (or the microwave) for a few seconds to soften them
Collards do well when added to soups or stews or stir fried with garlic and a squeeze of lemon. But don’t overcook them.
kale
Facts
Kale is not only one of the most nutritious of the cruciferous vegetable family it is possibly the most nutrient-dense of all plant food
It is great source of glucosinolates, beta-carotene, antioxidants, and is extrremely high in vitamins C and K - a cup of raw kale contains more vitamin C than an orange and seven times the RDA for vitamin K
It is loaded with minerals including calcium, potassium and magnesium as well as fiber - there is more calcium a one-cup serving of kale than 6 oz of milk and more fiber than 3 slices of whole-wheat bread
tips
It is advisable to choose organic kale whenever possible since they are on the Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year
Kale is most nutritious eaten raw - do remove the rib as it is tough and never gets tender!
Lettuce
Facts
Lettuce contains protein, dietary fiber, calcium, iron, magnesium, phosphorus, potassium, zinc and folate as well as vitamin A, B, C, E and K
tips
There are a huge number of varieties of lettuce which vary in flavor, texture and taste - but look out for the most nutritious ones:
- Color: Red, purple or reddish-brown as these colors come from the powerful anthocyanins which also make blueberries blue, next most nutritious are the dark green varieties
- Leaf arrangement: The tightly wrapped leaves (like iceberg) are considerably less nutritious than the looseleaf varieties as the leaves need to produce extra phytonutrients to protect them from direct sunlightSince a salad spinner removes most, but not all of the water after washing salad greens, adding a couple of pieces of paper towel to the spinner soaks up some additional water
radicchio
Facts
Radicchio, part of the chicory family, varieties are named for the region in Italy where they grow like Tardivo, Treviso, Choggia and Castelfranco
Radicchio is a great source of vitamins, dietary fiber and minerals as well as phytonutrients and antioxidants.
It is an excellent source of potassium, selenium, calcium, Vitamin C, Vitamin A, Vitamin E, Vitamin K, folate and Vitamin B
tips
Soaking the leaves in ice water for 30 min will cut down the bitterness, also
Slivering the radicchio in fine slices and dressing it ahead of serving with good olive oil and a few drops of good wine vinegar, plus salt, will help to cut down on bitterness
Spinach
Facts
Spinach contains many important nutrients - it is particularly high in vitamins A, C and K, folate and contains iron, other minerals and phytonutrients
tips
It is advisable to choose organic spinach whenever possible since they are on the Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year
Spinach spoils more quickly than most greens, so try to eat it as soon as you can