IMPRESSIVE FOOD VALUE, EASY PREPARATION!

Leafy dark greens boast an impressive nutritional profile.  Rich in Vitamin A (from beta-carotene) and vitamin C, they are also good sources of calcium, iron, folate and magnesium.  Greens also contain lutein and zeaxanthin, which are believed to help protect against cataracts and macular degeneration.  Here are some of the most nutrient rich, vitamin packed greens and the nutrition benefits derived from them.   Prepared properly, these greens are a flavorful addition to any cook's repertoire.

Becky Schirber, Berkshire County, Massachusetts-based acupuncturist and chef, compiled this profile and preparation suggestions.  To contact Becky to schedule in-home cooking parties or acupuncture, call 410-868-5178 or e-mail getreal16@juno.com.




GREENS:  A NUTRITIONAL PROFILE

Most important rule for cooking greens:  don’t overcook!  Stop cooking when softened, but still bright green, before any brown appears.

Beet Greens

Rich in beta-carotene, Vitamin C, iron and calcium, beet greens are often more nutritious than beets (with one exception:  Beets are higher in folate). They’re best when young and tender.

Bok Choy

Bok Choy is a Chinese variety of cabbage.  It’s an excellent source of Vitamin C, beta-carotene and iron, as well as a good source of folate, Vitam B6 and calcium.  Avoid bok choy that’s brown-spotted, as this indicates some flavor has been lost.

Swiss Chard

Swiss chard is an excellent source of Vitamin E, a nutrient that is usually found only in high-fat foods.  It’s also high in potassium, magnesium, Vitamin C and beta-carotene.  To preserve its crispness and sweetness, be sure to keep it chilled, or immerse in water.  Chard stems are great sautéed separately from leaves with olive oil and garlic and then tossed with lightly steamed leaves.

Collards

One of the mildest of the sturdy greens, collards are an excellent source of folate, Vitamin C and beta-carotene.  Collards are especially high in calcium.  They’re particularly delicious when stewed with olive oil, Brags, and lots of garlic.  Steam the greens, then add to sautéed garlic and stew for 30 minutes to one hour.  This is one green that can be cooked for a long time and remain more green than brown.

Kale

While sweet following a light frost, kale generally has a stronger flavor than collard greens and can be quite coarse and peppery when raw.  To ensure a milder texture and flavor, choose smaller kale leaves and don’t overcook.  In addition to being an excellent source of Vitamin C and beta-carotene, kale is also a good source of iron, Vitamin B6, lutein and zeaxanthin.

Mustard Greens

Mustard greens have an even stronger flavor than kale.  Prepare with onions, garlic, and currants.  These sweet foods complement mustard greens beautifully.

Spinach

Spinach is mild enough to be enjoyed both raw and cooked and contains carotenoids such as beta-carotene, lutein and zeaxanthin.  Spinach is higher in folate than other greens.  Cooking the spinach with a small amount of fat, such as olive oil, will enhance the availability of these nutrients.

Turnip Greens

The leafy tops of turnips are one of the most bitter greens, so they are not often eaten raw.  Like beet greens, they’re best to eat when they are quite young.  They’re also great in moderate amounts in many soups.  Although both turnips and their greens are nutritious, the better source of vitamins and minerals is the greens, which are high in Vitamin C, beta-carotene and folate.