It’s Time to “Go Green”

        Originally a subsistence food in the American South, greens are one of the richest sources of nutrients in the vegetable kingdom. Yet many of us still regularly stroll past those deeply coloured, exotic-looking leaves in the produce aisle. From familiar varieties like spinach to lesser-knowns such as mizuna or kale, greens offer great nutrition, delicious taste, and an uplifting burst of colour all in one package—so why not give them a try?  

        Most greens are an excellent source of cancer-fighting antioxidants, high in beta-carotene (which is converted to vitamin A in the body), folic acid and iron, and provide substantial amounts of fibre and chlorophyll (which lends them their deep emerald hue). Chlorophyll, besides being a blood purifier, is also known to help populate “good” intestinal bacteria, and so could be useful for those fighting candida. For individuals on a dairy-free diet, greens are a substantial source of calcium as well.

        One drawback in some greens (notably spinach) are oxalates, substances that bind to calcium and prevent the body from absorbing it fully. Adding vitamin D to your diet will help counteract this effect, as will cooking to neutralize some of the oxalates.  Similarly, adding vitamin C (or other acids such as apple cider vinegar, in a dressing) to the greens makes the minerals more bioavailable, or more easily assimilated by the body.

Choosing Your Greens

As with other vegetables, the darker the colour, the more antioxidant-rich and nutritious the leaves. So look for deep green collards, kale, chard or spinach, with firm leaves that are evenly coloured throughout.  Yellowing or rust spots indicate leaves beyond their prime.

Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens

Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple cooking method that works for almost all varieties. Note, however, that most greens will reduce with cooking to about one quarter their original volume--"six cups of leaves" isn't that much, after all! Estimate about one pound of uncooked greens for 4 people as a side dish. And feel free to experiment with greens in their raw state.  Along with spinach and broccoli, varieties like kale, chard, dandelion or arugula are all delicious raw, added to salads.

Simplify preparation with a three-step process: cut; wash; chop. Keep in mind that the stem (also called the "midrib”), which runs down the centre of most leafy greens, is usually too tough to cook and must be removed. A simple method is to stack the leaves face down, then fold in half along the centre stem.  Use a sharp knife to cut along the stem where it meets the leaf so you end up with 2 half-leaves. To wash the greens, submerge in a deep bowl of water, swish with your hands a few times, then let rest a minute or so for the sand or grit to settle at the bottom. Gently remove and drain.  Repeat if necessary. Finally, stack the leaves and cut crosswise into shreds.

Green Picks

Here’s a list of some greens you might enjoy:  

Beet Greens

        Slightly bitter, with dark green leaves and red veins, the edible leaves of beet roots should be stewed or steamed for at least 10 minutes to ensure they are fully cooked. A good source of folic acid, calcium, and iron, beet greens work well when stir-fried with other vegetables.

Collard Greens

        A staple of Southern cooking, collards (part of the Brassica family of vegetables, along with cabbage, kale, and brussels sprouts) have flat, oval leaves with thin stems. Collards provide a high source of vitamin A, folic acid, and calcium.  They also contain good amounts of potassium, iron, and zinc, essential for immune function. Along with other Brassicas, collards can help reduce the risk of some cancers (including breast cancer and colon cancer) when eaten regularly. While Southern recipes often stew collards until overdone, they are actually delicious steamed or stir-fried until just wilted.

Dandelion Greens

          These feathered, slightly bitter greens are now cultivated, larger and more tender than those you’d pick from your garden.  Delicious either raw or cooked, dandelion greens work best as one in a medley of ingredients.  They offer an excellent source of the antioxidant vitamins A and C, abundant vitamin K, and are a good source of iron and calcium.

Kale

        Kale, also a Brassica, has either flat or frilly green or purple leaves with thick midribs. Like cabbage, it boasts a high sulfur content, often beneficial for stomach or duodenal ulcers. Kale’s mild flavour blends easily with other ingredients. Steam or stir-fry for best effect. It’s also a great source of calcium, more easily absorbed by the body than it is from some other greens.

Spinach

        Second only to lettuce as the most popular green in North America, good spinach has thick, wide, dark green leaves. Spinach cooks very quickly and can be steamed with a small amount of water or added directly to stir-fries (which will slightly increase the availability of its calcium content). At the same time, just one cup of raw spinach contains 200% of the daily vitamin K requirements, which also improves bone health.  Finally, spinach provides one of the best sources of lutein (along with collards, kale, and turnip greens), a carotenoid that has been shown to help retain eye health and protect against macular degeneration.

Swiss Chard

        Bright green or red, depending on the variety, chard has thick centre stalks that should be removed before cooking. If you haven't tried chard before, you'll find the white-stemmed variety to be milder, with a more mellow flavour. It’s an excellent source of vitamins A, K, and C, as well as a good source of folic acid, calcium, magnesium, sodium, zinc, and potassium. Like other greens, it’s also been shown to help prevent some cancers.

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