Leafy Greens for Health

The MyPlate food guide recommends adults eat 2 ½ to 3 cups of vegetables per day. Vegetables are further broken down into five subgroups including dark green, red and yellow, legumes and dried beans, starchy, and other vegetables.  The recommendation for the dark green vegetable subgroup is 1½ to 2 cups per week.  So, besides tossing them in salads and blending them in green smoothies, how can you incorporate more leafy greens into your life, and more importantly, why would you want to?

Nutrition: Dark green vegetables, and especially leafy greens, offer nutrients essential to maintain well-being and provide health benefits. The darker the green, the more nutrient-rich the vegetable.  Leafy greens offer vitamins A, C, and K and antioxidants such as beta carotene and lutein which contribute to good vision and may protect eyes from macular degeneration.

Leafy greens also supply folate, potassium, magnesium, calcium, iron, and dietary fiber. 

Variety: Look for different types of leafy greens in the grocery store or farmer's market in season.  You might find arugula or watercress for a peppery flavor, deep green spinach, crisp Romaine lettuce, and mustard, kale, and collard greens which are also suitable for cooking.

Taste Sensations: If you like intense flavors, try collards and mustard greens.  Braising them at a low temperature for a longer time and adding a pinch of brown sugar or maple syrup at the end of cooking will help overcome the bitterness.

Sauté rather than boil the greens.  Use olive oil, onion, and garlic to add flavor.  Heart-healthy chopped nuts are a great addition.  Sprinkle the sautéed greens with lemon zest.  Do not use lemon juice because it turns the leaves brown. Remember, greens will shrink down by at least half when cooked, so take this into consideration in your planning.

Add leafy greens to soups, stews, casseroles, and other dishes.  Fold baby spinach leaves into an omelet for flavor and color.  When making a homemade soup, stir in leafy greens toward the end of the cooking time. Bake kale into chips for a great-tasting, healthy snack.

Stems: The stems are usable and count as a green vegetable, too. Chop mustard, chard, or collard stems and stir-fry for five minutes, then add the chopped leaves for three more minutes, or until all are tender.  Try these combinations: mustard greens, garlic, and hot peppers; Swiss chard, mushrooms, and scallions; collards, carrots, and onions.

Rolls and Stuff: Boil collards for two minutes, then drain and pat dry. Stuff each leaf with ¼ cup cooked rice, quinoa, or farro mix, roll up, and place in baking dish. Cover with tomato sauce and bake for 30 minutes at 400 °F.

Protein Combinations: Cured meats such as prosciutto or bacon are a flavor complement to sautéed greens. Or, for a vegetarian option, plant-based legumes such as chickpeas, lentils, or black-eyed peas pair well.  Add toasted nuts for extra nutrition and crunch.

Safe Handling: Green leafy vegetables have been implicated in recent foodborne illness outbreaks, so it is important to handle them safely. Keep greens intact in a bag in the refrigerator without washing, cutting, or chopping until ready to prepare. The first step in handling fresh leafy greens is to wash your hands for 20 seconds or more with soap and warm water.

Cut away and discard any damaged or rotted areas. Thoroughly rinse under running water just before chopping, cooking, or eating. Separate leaves and rinse well without using soap, detergent, or bleach because these can leave residues.

Loose leaves may be immersed in a bowl of cold water and tossed around in the water for at least 30 seconds.  Drain and repeat twice. After washing, pat dry with paper towels or a clean kitchen towel – or use a salad spinner.

Greens labeled "pre-washed" or "ready-to-eat" should be used without additional washing because the process of washing may cause them to become contaminated.

Recipe

Try this tasty recipe and be on your way to this week's 1½ cup goal for dark green vegetables.

Southern Style Collard Greens

Recipe developed by Ashley Thomas, MS, RDN

Servings: 6

Serving Size: 1 cup

Prep Time: 15 minutes

Cooking Time: 30 minutes

Ingredients:

1 tablespoon canola oil

1 ½ cups diced onion

¾ cup chopped bacon (about 4 slices)

3 tablespoons minced garlic

¾ cup dried cranberries

10 cups chopped collard greens

1 tablespoon plus 1 teaspoons chicken base

1 quart water

2 tablespoons apple cider vinegar

Instructions:

In a Dutch oven, heat canola oil over medium heat. Add onions and bacon and sauté for about 4 minutes, until onion is soft and bacon is fragrant.  Add garlic and cranberries and sauté another minute.  Add greens, chicken base, and water and bring to a simmer, stirring frequently.

Reduce heat to low and simmer for 20 minutes until greens are tender.  Remove from heat, add vinegar and stir. Serve collards using a slotted spoon to drain excess liquid.

Nutrition Per Serving:

158 calories, 5g total fat, 1g saturated fat, 6mg cholesterol, 822mg sodium, 24g carbohydrate, 5g fiber, 12g sugar, 7g protein.

Learn how to incorporate more vegetables into your diet with shopping tips, storage tips, and cooking techniques in our new online course Totally Veggies