Leafy greens are looking a bit black and blue lately. Their minor public beating came at the hands of the U.S. Food and Drug Administration, which released a report this year labeling them the number one cause of food-borne illnesses. As if it’s not hard enough convincing people to eat their vegetables.
Hopefully, this information will inspire people to wash produce thoroughly, rather than eliminate it from their diets completely. Besides, leafy vegetables are far too good—and good for us—to make such hasty decisions. With the multitude of flavors and health benefits greens offer us, we’d be doing ourselves a great disservice by avoiding them. And the first step toward greens gratitude is learning that the term includes more than just spinach and lettuce.
Swiss Chard
Though chard’s large leaves, tinged with yellow, orange, red, or white, look nothing like spinach, its taste and versatility are similar to Popeye’s favorite vegetable. It’s also a nutrient powerhouse, boasting high levels of potassium, iron, calcium, magnesium, fiber, and vitamins A, B, C, and K. Chard can be eaten raw (such as in a salad), tossed in a stir-fry or soup, or pressed into a quesadilla. It also makes a great substitute for spinach in recipes.
Photo: snowboardbunny (cc)
Mustard Greens
While chard has a mild taste, mustard greens have more of a bite to them. (Dijon mustard is derived from the seeds of this plant, if that gives you a better idea.) Keep this in mind when using mustard greens. They’re not an optimal leaf base for a salad, but a few of the younger, smaller leaves can be sprinkled on salads for a little kick. Most people prefer mustard greens’ peppery flavor braised or sautéed. Either way, eating them provides 15 percent of our daily fiber. They’re also a great source of antioxidants (in the form of vitamins A and C), as well as calcium.
Photo: thebittenword.com (cc)
Escarole
This comes from the endive family, which explains its slightly bitter taste. It’s actually got two parts—the outer leaves tend to hold the most sharpness, but sweeter flavors lie in its inner leaves and heart. That’s where to draw from if you’re interested in salad additions; the bitter leaves on the outside are better served by a little heat, especially in soup form. Escarole has lots of folic acid, vitamins A and K, and fiber in its dense leaves, so don’t let the strong taste scare you away.
Photo: JC i Núria (cc)
Collard Greens
Collards, like other cruciferous vegetables, are packed with phytonutrients, which have been linked to lowering cancer risks and promoting good overall health. Eating them also helps meet 25 percent of our daily requirements for fiber and calcium, not to mention hefty doses of manganese and vitamins A and K. Collards taste a little like cabbage, but with earthy, pungent accents. They’re best sautéed or boiled in a soup.
Photo: Lorri37
Arugula
This bright green plant, also called rocket, has a pepperlike taste that makes it a fun addition to salads or a good substitute for basil in pesto recipes. Cooking it mellows the flavor if the bitterness is too much for you. Along with its unique flavor, arugula’s a terrific source of calcium and vitamins A and C. It’s at its freshest during late summer and fall, so start experimenting with it before it’s too late.
Photo: thebittenword.com (cc)
