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I thought this article was very interesting. I am going to reexamine how much greens I eat!



THE EATING OF THE GREEN


Joan Pleuss, R.D., C.D.E., a registered dietitian, is currently a Senior Research Dietitian in the General Clinical Research Center, located at the Medical College of Wisconsin. She is a certified diabetes educator, and has held positions with both the State of Wisconsin Dietitians Affiliated Credentialing Board and the American Dietetic Association.

Spring is a good time to think of the benefits provided by foods commonly referred to as greens. Bet you didn’t know there is even a Leafy Greens Council!

Greens traditionally are leaves of mustard, dandelion, beets, spinach, turnips, kale, Swiss chard, arugula and collards. All of them are low in calories, fat, carbohydrate, cholesterol and sodium (salt) and are part of the vegetable exchange group.

They are a source of fiber, beta carotene (which the body converts to vitamin A), vitamin C, calcium, iron and potassium. The antioxidants, lutein and zeaxanthin, are also found in greens. Research is finding that these substances may help prevent cataracts.

A ½ cup serving of collards, turnip greens, spinach or mustard greens will provide 25% of the daily requirement for folate. They are all a great source of vitamin K except for arugula. So why aren’t you eating more of them? Perhaps it’s because you are unfamiliar with how to include them in your diet. Use the following information to help you add them to your menus.

Mustard greens have a hot spicy flavor. Use them as part of a raw salad or stir-fry. They can also be thrown into that pot of soup.

Dandelion greens have a bitter tangy flavor and can be eaten raw in salads or steamed.

Young beet greens are among the mildest cooking greens. Sauté them with a little olive oil and garlic until wilted and tender and serve as a side dish or with pasta.

Spinach, Popeye’s favorite food has been described as having an earthy sweet flavor. It’s best when served as a salad or steamed or microwaved. It makes a particularly beautiful salad when combined with fresh strawberries.

Turnip greens have a mustard flavor with a peppery bite. Serve them as a side vegetable after sautéing it with garlic, ginger and onion or try steaming or microwaving.

Kale has a slightly bitter cabbage-like flavor that will enhance soups and stir-frys. Or eat it raw, sautéed, steamed or microwaved.

Swiss chard tastes very similar to spinach and works well when in a raw salad or stir-fry. Sauté it in a little olive oil and garlic until tender to serve as a side vegetable. It can also be steamed or microwaved.

Arugula has started appearing on restaurant menus and in grocery stores more frequently. Its peppery taste is great in raw salads or in a sandwich. Use it in stir-frys, soups and pasta sauces.

Collard greens have an earthy, spinach-like flavor. Be sure to boil them briefly before adding to soups or stir-frys. To eat them as a side vegetable, they will need to be simmered in water for 45 minutes or until tender. Saute them first with a little onion and garlic and then add water or broth.

Wrap fresh greens in damp paper toweling and place them in perforated plastic bag before refrigerating them. They will usually keep for a week.

When you are ready to prepare them, place them in a sink filled with lukewarm water (it removes the grit faster than cool water) and swish around. Remove any roots and bad stems. It may be necessary to repeat the rinsing process to remove all the grit.

Spinach, kale and chard can be steamed until barely tender for the best flavor. Those that have a stronger flavor should be blanched before adding them to soups to decrease the strong flavor.

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