Tips on Cooking and Eating Your Greens
- For the sweetest flavor, choose small, bright-green Brussels sprouts.
- When cooking Brussel spouts, add a stalk of celery to the cooking water to decrease the cabbage-type odor.
- Cook Brussel sprouts quickly until just slightly crisp for the best flavor.
- Remove the tough stems on kale and eat only the tender leaves.
- Toss kale with other greens and vegetables in a salad or stir-fry.
- Add a handful of chopped kale to your favorite soup.
Tender greens such as beet greens, spinach and Swiss chard are delicious when wilted. Wash thoroughly with cold water, then place in a large pot and heat over medium-high heat for 3 to 5 minutes. Drain, press out any moisture and chop. Sauté with minced garlic, Parmesan cheese, fresh ginger or slivered onions.
Dark greens such as collards, kale or mustard greens have a slightly bitter taste. Instead of wilting, cook 8 to 10 minutes to mellow their flavor. Try seasoning with lemon juice, garlic, red pepper flakes or hot pepper sauce and vinegar.
Freeze your own greens! When you find irresistible fresh greens in the market (spinach, kale, collards, turnip greens, etc.), don’t hesitate to stock up. Rinse well, then steam until tender. Freeze to use later as a side dish, sautéed, or in soups or pasta. You can store fresh frozen vegetables for up to 8 months.
Nutrition Facts
|
Greens |
Serving Size |
Vitamin A |
Vitamin C |
Folate (Folic Acid) |
Magnesium |
Calcium |
|
Brussel Sprouts |
1 cup raw |
777 IU |
75 mg |
54 mg |
20 mg |
37 |
|
Kale |
1 cup raw |
5,963 IU |
81 mg |
20 mg |
23 mg |
90 |
|
Spinach |
1 cup raw |
2,015 IU |
9 mg |
58 mg |
24 mg |
30 |
|
Collards |
1 cup raw |
1,377 IU |
13 mg |
60 mg |
3 mg |
226 |
|
Turnip Greens |
1 cup raw |
4,180 IU |
33 mg |
107 mg |
17 mg |
105 |
|
Mustard Greens |
1 cup raw |
2,968 IU |
39 mg |
105 mg |
18 mg |
58 |