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New And Fun Leafy Greens Are Good For You!
It was not easy being green
during last fall’s bagged spinach and lettuce scares. But the fresh spinach
layoff may have spurred shoppers to turn over some new leaves in the produce
aisle. By seeking less-familiar leafy greens, you’ll discover wonderful
sources of antioxidants like vitamins A and C, health-promoting
phytonutrients, plus vitamin K, folate, and fiber. Many are also rich in
calcium, iron, and potassium. So sample nature’s bounty before resorting to
the same old standbys.
I think greens should be more prominent on the American plate, especially
since most adults fall short of the recommended 3 cups of dark green
vegetables a week. Here are six cooking greens worth knowing. To maintain
nutrients, limit liquid and cook for the least time possible.
Broccolini: Broccoli has been hailed the crown jewel of nutrition,
but I consider this newcomer gem in its own right. It’s a cross between
broccoli and Chinese kale with slender stems topped by small florets. Also
dubbed baby broccoli or aspiration, Europeans call it tender stem because
it’s less fibrous than other greens and edible from flower to stem.
Broccolini has a pleasing sweet and slightly peppery taste. As for tips,
cook this delicious green with olive oil and garlic, or quickly steam and
flavor with lemon juice.
Broccoli rabe: Popular in Italian and Asian cooing, this somewhat
bitter green is related to broccoli and turnips. Known also as broccoli rape
or raab, it has thin stems that lend strong flavor to pasta, rice, and soups
as well as crunchy florets and chewy leaves that make a zesty side dish.
Tips: Add a splash of vinegar after steaming, sautéing, or braising to
balance this green’s bitterness in a pleasant way.
Collards: This non-heading cabbages are a Southern mainstay and reach
their seasonal peak in winter. Remove midrib and slice or chop leaves. Tips:
I like these greens lightly cooked, sautéing them in olive oil with garlic
and other seasonings. Simmering them is also popular.
Kale: I grow Red Russian and Italian black (called lacinato or cavalo
nero) varieties; I prefer their mellow flavor and smoother leaves to other
types with thick leaves and curly edges. A favorite of mine, this cabbage
family descendent is often used raw as a garnish and seems to grow sweeter
after the first frost. Remove stems and midrib and sauté leaves with onion,
garlic, and red pepper flavors. Tips: Kale also works well in pasta, soups,
and stews.
Swiss Chard: A good substitute for spinach in recipes, chard is a
beet relative. Its leaves have a hint of sharpness, especially when older,
and are attached to red, white or yellow stalks. Chard, collards, and
spinach have high oxalate levels, which people prone to calcium oxalate
kidney stones should limit. This green should be cooked. Tips: I like to
remove stalks, but many people dice and cook them along with the leaves.
Lightly sauté leaves, or put chard in soups, casseroles, and stews.\
Bok choy: This Chinese
member of the cabbage family has white stalks and large green leaves. The
leaves taste cabbage like while the mild stalks are crispy and juicy. Tips:
Bok choy has a high water content and needs little cooking. Add it toward
the end of stir-fries, cooking stalks first, then leaves a minute or two
later.