Eat More Greens You Say?

Our food traditions start early in life and have a way of following us wherever we go in whatever we do. This being said you might ask yourself is there any hope for me now? I don’t like greens. I like my meat and starches (my boys). Let me answer that for you … YES! Starting this year add more fruits and vegetables to your diet. Adding greens in particular on a regular basis will add a wealth of health benefits.

“Greens” is used to describe many different leafy vegetables. This includes kale, spinach, collards, mustard, turnip, dark salad greens, and our latest leafy green we’ve had watercress. These greens are packed with nutrients our bodies need. Trace minerals, vitamin A, vitamin C, folate, vitamin K and so on. These vitamins and minerals are in a form our bodies need, full of photo nutrients, and are also naturally low in calories. In addition to helping maintain a strong immune system, coupled with a diet containing enough vitamin D and calcium, greens assist in keeping bones and teeth strong.

Most greens can be found year-round, but are best in the cooler months. When selecting greens at the grocery store, look for greens that have dark leaves, not yellowed or insect damaged. All greens need a good washing to get rid of soil and debris. Wash in lukewarm water and move the greens up and down in the water several times. Some greens require several washing to remove all the sand or soil (don’t want this in your greens … gritty greens yuck, pooie). I recommend washing until no sand or soil is left in the sink or bowl (depending on what you are washing your greens in). After washing, pat dry or use a salad spinner. Young tender leaves can remain whole; however, cut the stems off larger, older greens.

Serving options vary as much as the greens themselves and often depends on the intenseness of flavor or tradition. Mild greens, such as spinach, kale, watercress and chard can be steamed, boiled, used in soups or eaten raw. If cooked, they should be cooked quickly to preserve their nutrients and bright green color. Other greens that are excellent raw include young beet greens and dandelion greens (yes those pesky weeds are edible --- as long as they are not sprayed with pesticides). Stronger-flavored greens, such as collard, mustard, turnip greens, etc. should be blanched before cooking or added to stews or soups to remove any bitterness these greens may have. Also, greens reduce significantly during cooking anywhere from a quarter to a half their original volume, so cook/buy with this in mind.

To blanch greens before cooking follow these steps. First place two gallons of water in a large pot and heat to a rapid boil. Second, quickly add the greens to the boiling water. Next, boil the greens for no more than two minutes. After two minutes, immediately remove the greens from the boiling water and place in ice-cold water. Finally, cool the greens for two minutes and then drain. To sauté greens, heat a skillet and add a small amount of olive oil, bacon grease, coconut oil, etc. When the oil is hot, add greens. If you are sautéing small leaves, there is no need to cut them, but if you are working with larger greens, such as chard, cut them into small ribbons. Cook for three to four minutes, stirring occasionally. The volume of greens will be reduced significantly, and they should be bright green. Add salt and pepper to taste. Serve immediately. Greens can also be great additions to omelets, quiches, lasagna, soups and casseroles and my favorite SMOOTHIES. My meat and potatoes crew will eat them when hidden in other dishes and smoothies … those babies disappear without a complaint.

Adding greens to the menu is a healthy way to start the New Year. The addition of greens may or may not increase your monetary fortune, but they will add vitamins and minerals along with a host of health benefits to your meal. Resolve to include these vegetables in your diet all year ... it is worth it.

Source: University of Main Cooperative Extension, Bulletin #4180