The most important thing to remember about greens is the darker
leaves have more vitamins and nutrients. Another tidbit is that
greens have flavor and a variety at that so choose something that
will complement the other food on your plate. Also, try to avoid
boiling greens unless it is for a few seconds only. Boiling destroys
the vitamins in the leaves and makes a mushy side dish.
The green family line-up
Iceberg is
the worst lettuce and the most consumed. Don't eat it period. Sure it
has some dietary fiber but it lacks everything else and is a carrier
of sugars. Plus, it has little to no taste. Boring.
Romaine is
my go-to green because you can find it everywhere and usually an
organic option is available too (though I still wash it because who
knows if it's truly 'organic'). This leafy bundle is packed with
vitamins A and C making it a heart-healthy green along with a good
dose of potassium and folic acid. Romaine leaves are crispy and its
mild taste makes it a great condiment in vegan burgers.
Green leaf
and red leaf are softer than
romaine. They are a good source of vitamin A with some folate on the
side and have a pleasant taste that could be paired with anything.
The red leaf is slightly healthier than the green with its darker
leaves but both taste the same and can be found in most grocery
stores with organic options.
Bibb/Boston/Butter
lettuce is not as nutritious as
its greener brethren but it has a fair amount of vitamin A and
calcium and excels in vitamin K. The leaves are soft with a 'buttery'
flavor and it smells good. I have never tried this lettuce because of
its lighter green leaves but it would be a good starter in getting
friends and children adjusted to the more nutrition-packed greens.
Spinach
is a vitamin packed bunch of awesomeness. It provides far more than
your daily requirements of vitamin K and A, almost all the manganese
and folate your body needs and almost half of your magnesium
requirement. Spinach is a great source of 20 different measurable
nutrients including: dietary fiber, calcium, and protein. It also
holds the record for having the lowest calories per cup with 40
calories. This green is a superhero fighting several different
cancers including: skin, breast, stomach, ovarian and prostate, and
it also helps your cardiovascular health, improves brain function and
protects against aging. Superhero to the core.
Kale is
my favorite green even though I don't eat it as much as romaine
(trust me, I'm working on this). It comes in a variety of looks and
textures from frilly to straight leaves and green, purple and black
coloring. All taste great and are loaded with vitamin A, C and K
along with calcium, folate and potassium. I recommend thoroughly
cleaning kale under water before using because it's known to be a
dirty green.
Collards
are unappreciated as a healthy green. Their kale and spinach brothers
take the spotlight while collards stand aside. However, this
broad-leaf, great tasting green has amazing health benefits. It is
your protagonist in cancer prevention providing detox, antioxidants
and anti-inflammatory benefits.
Mustard
leaves add a robust peppery
flavor to dishes and the assortment are leaf shapes and colors makes
this green a fabulous addition to any meal. Like collards, this green
is a cancer fighter and is amazing at lowering your cholesterol.
Mustard also has one of the highest folate ratings making it a hero
in cardiovascular health.
Swiss
chard has
a beet-like taste and soft texture. It is full of antioxidants such
as vitamins C and E, beta-carotene, manganese and zinc. It helps
regulate blood sugar and it brimming with calcium, magnesium and
vitamin K. I have not tried this green yet but I heard it's great
sauteed!
Endive/Chicory
is something I have yet to try
because its not as green as its brothers. However, after reading up
on it this green has impressed me with its overwhelming health
benefits. It's loaded with vitamins B and C, calcium, magnesium,
iron, zinc, folate and selenium. It's a good source of beta-carotene
and potassium, aids digestion and helps prevent the absorption of
cholesterol into the blood stream. The only downside to endive is its
bitter flavor so pair it with something robust (like mustard greens!)
and BAM! you have an extremely healthy lunch that will make your
friends envious.
Arugula is
yummy! I'm not a huge salad eater (a weird vegetarian trait I know)
but I love arugula salad. Just a heap of this green with some
all-natural dressing and some fruit and I'm a happy camper. It's a
great source of protein and is rich in dietary fiber, thiamine,
riboflavin, zinc, potassium, folate, calcium, magnesium, manganese,
iron, copper and vitamins B6, A, C and K. That's quite a hefty list
for a green! My grocery store only sells arugula in prepacked
containers but just wash whatever you buy and it'll be fine.
Dandelion
is
a new green to me. I always thought people bought this for their
rabbits (though veggies are said to only eat 'rabbit food' right?) so
I never considered eating it. This green packs a punch as it provides
relief from liver and urinary disorders, acne, cancer and anemia.
Dandelion also helps in maintaining bone health, skin care and weight
loss. Vitamins A and C, iron and calcium all inhabit this green
making it a healthy contribution to any meal.
Rapini,
like most greens, is high in vitamins A, C and K. I had never heard
of this green before working at a grocery store but it doesn't
disappoint. It carries a good dose of thiamin, riboflavin, folate,
zinc, manganese, potassium, calcium and iron, and it's a good source
of fiber. It has a strong and bitter flavor and is usually used in
Italian and Chinese dishes.
Escarole is
your go-to green for fiber and is a perfect addition to any low-fat
diet. Like most greens, escarole is high in vitamins A, C and K,
folate, and carries an adequate dose of iron and calcium. It's not as
bitter tasting as its endive cousin and it complements most food
dishes.
Kale
Salad
My mom made this last time I visited and it was amazing!
1
clove garlic
1
tbsp. apple cider vinegar
1
tbsp. thyme, dried
½
cup sunflower seeds, soak for a few hours, drain and rinse
1
cup extra virgin olive oil
1-3
tsp. sea salt
2
bunches lacinato kale, washed well, stemmed, rolled into a bunch and
sliced thinly
- Puree everything together except for the kale to make the dressing.
- Toss kale in marinade and refrigerate overnight. You can eat it fresh but it should be eaten the next day to allow the flavors to blend together.
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