Published on April 3, 2014
What are Greens? itsallaboutculture.comProfessor Alana L. Jolley
Why Eat Greens? 3 cups of dark greens per week. Better yet, Greens everyday! Vitamins: A,C, K, E, B. Calcium, Iron, Potassium, Magnesium, Fiber, Folic Acid, and important phyto-nutrients. Phyto-nutrients: beta-carotene, lutein, zeaxanthin, (all are important for preventing cell damage and protecting eyes) Omega-3 fats (small amounts of good fat) Vitamin K: regulates blood clotting, protects bones, reduces calcium in arterial plaques, regulates inflammation, helps prevent diabetes. Greens are whole foods with amounts of nutrients that work together Sea Greens should be eaten for additional minerals. Soils are depleted of minerals in conventional agricultural methods.
Kohlrabi Greens German for cabbage. Stem/bulb attached. Eat bulb raw or cooked, grate in a salad, or use as a topping. Leaves: cook before eating. Cut leaves from bulb/remove stems. Stir-fry leaves in olive oil w/garlic and salt. A good side dish - or chop fine and add to soups or sauces. Also comes in purple!
Kohlrabi Recipe ROASTED KOHLRABI: Oven to 450 degrees F. 1/2 pound fresh kohlrabi, ends trimmed, thick green skin sliced off and diced 1 tablespoon olive oil, 1 tablespoon minced garlic, S&P Toss diced kohlrabi w/olive oil and garlic, add salt and pepper. Spread evenly on a rimmed baking sheet Roast for 30 - 35 minutes. Stir every five minutes after 20 minutes. Sprinkle with a little vinegar if desired.
Bok Choy Chinese cabbage, tender/mild Baby Bok Choy may be cooked whole To cook large Bok Choy, cut stems out. Cook them first as they take longer to cook than the leaves.
Bok Choy Recipe 1 tablespoon olive oil, 2 cloves garlic, minced, 1 tablespoon minced fresh ginger 8 cups chopped fresh Bok Choy 2 tablespoons reduced-sodium soy sauce, S&P to taste Heat oil in large skillet over medium heat. Add garlic and ginger and cook 1 minute. Add bok choy and soy sauce, cook 3 to 5 minutes, until greens are wilted and stalks are crisp- tender. Season, to taste, with salt and black pepper. http://www.foodnetwork.com/recipes/robin-miller
Spinach Native to Persia Most popular of all greens. Usually available all year. Eaten raw or slightly wilted Light and mild tasting, not as bitter as other greens. Use in salads, pastries or steamed side dish. Nightshade plant.
Broccoli Rabe Called turnip broccoli, Italian broccoli or choy sum Not a member of broccoli family. It is in turnip family! On the bitter side Chinese and Italian cooking. Chop fine for stir-fry, soup, or potato salad.
Broccoli Rabe Recipe 2 lbs Broccoli Rabe 3 Large garlic cloves, thinly sliced lengthwise 1/3 cup extra-virgin olive oil 1 teaspoon sea salt Lemon wedges for garnish Cook in boiling salted water for 3 minutes, drain & set aside Cook garlic in oil until golden, about 3-5 minutes Combine Broccoli Rabe and garlic, season with S&P
Swiss Chard Comes in variety of colors: red, white, gold, rainbow. Thick, dark leaves, colored veins, large stalks. Wash, spin dry Remove stalks-chop finely and cook a few minutes before adding leaves Or use stalks for soup stock
Collard Greens Called bore kale, or tree cabbage Originates in Mediterranean area but used in many cuisines. Famous in Southern United States paired with ham, pork, or bacon.
Mustard Greens Curly and chartreuse in color. Seeds from this plant make mustard for hotdogs and hamburgers. (American-style) Cook alone or mix with other greens.
Beet Greens Beet greens are tender; not bitter like other greens. Eat raw in salads, or wilted Garnish with the cooked beets for a colorful side dish. Greens reduce in size when cooked, so use a large amount.
Kale (various kinds) Often called cow cabbage Two kinds of kale shown here: dark and purple kale The darker the color, the higher the nutrition. Eat raw or steamed.
Sorrel Greens These greens are tart with an acidic taste if raw. Perfect for green salads. Sorrel common in vegan, vegetarian markets, or farmers’ markets in early summer. Do not confuse with arugula or Spinach. Sorrel leaves are tapered and have longer stems.
Sea Vegetables are Greens Kombu (dried) Wakame (boiled) Kombu and Wakame are used in soups or vegetable dishes. They are low in calories, low in fat, high in protein, and contain 10 to 20 times the mineral content of land vegetables. Sea veggies are dried in packages in health food stores and also in organic food markets.
Other Greens Daikon Greens Carrot Greens Radish Greens Green Onions
Why Eat Green (s)? Good for health (you) Good for organic/small farmers Good for the Planet