She Strengthens

Unlock the Power of Leafy Greens

Are you tired of watching your leafy greens wilt away in the fridge, only to end up in the trash? Do you want to unlock the nutritional benefits of these superfoods and incorporate them into your daily meals? Look no further! In this comprehensive guide, we’ll show you how to identify, store, and cook a variety of leafy greens, from kale and spinach to arugula and collard greens.

Meet the Greens

• Arugula: This peppery salad green is packed with vitamin K and adds a punch to any dish. Try it sautéed with garlic and olive oil, or as a topping for flatbreads and pizza.
• Beet Greens: Don’t toss those beet stems! The greens are tender and delicious, with a flavor similar to spinach. Add them to risottos, sautés, or steam them with a squeeze of citrus.
• Bok Choy: This mild and tender green is perfect for stir-fries, grilled dishes, and soups. Use the whole leaf and stem for added crunch.
• Cabbage: More than just a diet soup staple, cabbage is a versatile and nutritious addition to any meal. Try it in deconstructed egg rolls or as a slaw topping.
• Collard Greens: Similar to kale, collards have a slightly bitter flavor and chewy texture. Braise, steam, or stir-fry them with garlic and lemon for a delicious side dish.
• Escarole: This Italian green has a distinctive bite and pairs well with garlic, olive oil, and cannellini beans. Use it in soups, salads, or as a sautéed side dish.
• Kale: The celebrity of leafy greens, kale is a powerhouse of nutrients and low in calories. Try it sautéed with garlic and olive oil, or as a crispy chip snack.
• Mustard Greens: With their spicy kick, mustard greens pair well with acids like vinegar or lemon juice. Add them to Asian-inspired dishes, Southern-style cooking, or as a sautéed side.
• Romaine Lettuce: This sturdy green is packed with nutrients and perfect for Korean-style lettuce wraps or as a crunchy salad base.
• Spinach: Popeye’s favorite food is a protein-rich superstar, with 5.36 grams per cup cooked. Pair it with bacon, lemon, garlic, or sesame seeds for added flavor.
• Swiss Chard: This mild and tender green tastes similar to beet greens and spinach, with crunchy stems that add a sweet touch. Sauté it with garlic and chard for a delicious side dish.
• Turnip Greens: Yes, you can eat the greens of turnips! They have a peppery bite and pair well with black-eyed peas, ham hocks, onions, or bacon.
• Watercress: This peppery green is a powerhouse of antioxidants and pairs well with egg, goat cheese, and mint. Try it in chilled soups or as a salad topping.

Shopping and Storing Greens

When shopping for greens, look for crisp, richly colored leaves with no signs of wilting or yellowing. Avoid slimy or brown leaves, as they’ll taste bitter and spoil faster.

Before storing, remove twist-ties or bands around the stems to prevent bruising. For root vegetable greens like beets and turnips, remove the greens from the root before storing. Use these delicate greens within 3 to 5 days.

For hearty greens like kale, collards, and chard, wash them before storing to remove dirt and grit. Dry them thoroughly and store in a zip-top plastic bag with a barely-damp paper towel to keep them fresh for 5 to 7 days.

Quick Prep Tips

• Chop tough stems into smaller pieces to help them cook evenly.
• Remove stems by folding the leaf in half lengthwise and tearing away the tough end.
• Stack leaves on top of each other and roll for easier chopping.
• Massage salad dressing or oil into raw greens to soften the texture and flavor.
• Slice leaves into 1-inch pieces for sautés or stews.

With these tips and tricks, you’ll be well on your way to unlocking the nutritional benefits of leafy greens and incorporating them into your daily meals. Happy cooking!