Learning more about Greens
Have you ever tried greens?
Greens is the name given to
many types of leafy plants that are distinguished by their dark-green color and their nutritive value.
Why are greens so nutritious?
Greens
provide:
Vegetables
contain fiber, vitamin C and Vitamin A may help prevent certain forms of Cancers.
Greens are very low in Calories!!!
1/2 cup provides:
*Collards (cooked)............10 Calories
*Kale (cooked)..................20 Calories
*Spinach (cooked)............20 Calories
(raw)..................5 Calories
Selection
Look for:
*small-leaves (milder flavored than larger)
*crisp and those that are kept cool
*fresh green color
Amount to buy
One pound of most greens will make 6-10 servings(1/2 cup).
Avoid:
*wilted greens.
*yellowed or browned leaves.
*leaves with tiny holes - usually caused by insects.
Collards
has long, smooth leaves and do not form a head, but grow outward from a central axis. Stalks are not to be eaten. Collards have a mild taste.
Kale
has long leaves that may be flat or ruffled. The most common variety is deep green with ruffled leaves.
Spinach
has leaves that may be crinkly, curly or slightly crinkled or smooth depending upon the variety.
Storage:
Remove leaves that are bruised, musty or damaged. Store in a plastic bag in the refrigerator. Use within a week.
Ways to serve greens
Fresh and crisp (raw)
Lightly cooked:
*with other
vegetables and/or pastas.
*by themselves.
Cooked:
*in stuffing with other vegetables.
*in soups.
Preparation Techniques
Before cooking or serving greens, wash them in a large bowl of cool water. Do not soak!!
Dip the greens up and down in the water to remove the sand and dirt from the leaves. (May need to do it several times). Do not add more water to cook; use the water that clings to the leaves from washing.
Blanching
This method is good to soften the greens and to mellow their flavor. Drop greens into a large pot of boiling water for 2-5 minutes until wilted. Drain and serve.
Simmering
Simmer the
greens covered in water or seasoned broth until tender. use the cooking liquid for soups or sauces. Copok for 10 to 30 minutes or until tender. (Check after 5 minutes).
Sauteing
Place in a small amount of oil, about 1 tablespoon. add greens, stirring constantly for 5 minutes or until tender. Season with chopped garlic or onions.
Microwaving
Place 1/2 pound (1 1/2 cups) of washed greens in a microwave dish, cover loosely and cook
for 4-7 minutes or until tender.
Introducing Greens to Your Family
If greens are new to your family:
* Offer but don't force them to try greens.
*Be a model. Eat greens yourself.
*Serve greens with favorite greens.
*Let children help prepare greens.
Enjoy
Greens
Today!!!
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