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Coming up Greens

Coming up Greens

Tagged: Nutrition

Mom always told us to eat our vegetables, and the type known as leafy greens is an essential ingredient in a healthy diet. Leafy greens contain few calories, little fat and no cholesterol, and they taste great. Many, such as kale and collard greens, are high in vitamins A and C, calcium, iron and fiber. Some greens are also considered cruciferous vegetables, a group of vegetables that may lower the risk for certain types of cancer.

Choose greens with firm stalks and crisp leaves, and be sure to wash all greens thoroughly right before using.

Here's a quick guide to using these versatile greens:

  • Arugula: Add to steak salads or pasta sauces, or sprinkle on top of pizza
  • Belgian endive:  Serve it as a salad with your favorite cheese and nuts; or steam, braise, sauté, roast or grill it
  • Bok Choy:  Add to stir-fries and soups
  • Chicory:  Add to salads, especially with citrus fruit and light vinaigrette dressing
  • Collard greens: Prepare it like spinach or cabbage and season with garlic, chile peppers, onion, ginger or curry
  • Curly endive:  Mix with other greens and balsamic vinaigrette dressing, or steam it and drizzle with lemon juice
  • Escarole:  Use it like spinach; add to Italian-style soups; or serve wilted with a warm salad dressing
  • Kale:  Use it like spinach; sauté it in olive oil with garlic and sun-dried tomatoes; or finely chop it and add to stews
  • Spinach:  Serve raw in salads; or steam until wilted and add to lasagna, scrambled eggs or soups
  • Swiss chard:  Cook the leaves like spinach; cook the stalks like celery or asparagus
  • Turnip greens:  Boil, sauté, steam or stir-fry the leaves
  • Watercress:  Add to salads, sandwiches and soups

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