Get Your Greens On!

by Sue Taggart

There’s nothing better than fresh greens…so versatile and so healthful. So while there is an abundance of greens available at farmers markets and supermarkets, just get creative and add green to your plate at every opportunity.

Leafy Greens:

These are good sources of lutein and zeaxanathin, phytochemicals that help prevent age-related macular degeneration. Leafy greens are rich in beta carotene.

Cruciferous Greens:

These provide compounds called indoles and isothiocynates, which can help prevent cancer by ramping up the production of enzymes that clear toxins from the body.

Collards: A variety of cabbage with a deep flavor that holds up well in various dishes. A Southern favorite, boiling collards with bacon or ham hocks, Italians use it in hearty collard and bean soups.

Arugula: Also known as Salad Rocket, its peppery flavor provides a natural cooling effect on the body – a good food for hot weather picnics! Like other leafy greens, arugula is also a hydrating food.

Spinach: With a mildly bitter and earthy taste, spinach is great in salads or lightly sautéed until it wilts. Perfect in omelets or frittatas. Be sure to wash it thoroughly as grit likes to hide in the mature crinkly leaves. Check out the Spinach, stir-fry pork salad with ginger vinaigrette.

Beet Greens: Pleasantly pungent and bitter, good to mix with other milder greens like spinach or collards to soften the bitter flavor. Sauté or braise in soups and stews.

Kale: This popular cruciferous has become a snack superstar—kale chips are the healthiest “chip” around. Earthy and cabbage tasting, kale sautés well, is a great addition to a soup or stew and is now finding its way into salads. Check out the Kale and  golden beet salad with lemon tarragon vinaigrette.


Spinach, Stir-Fry Pork Salad with Ginger Vinaigrette 


Kale and Golden Beet Salad with Lemon Tarragon Vinaigrette 


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