Field Guide to Leafy Greens

Guide to Leafy Greens Leafy greens are full of fiber, which can significantly lower blood pressure and serum cholesterol levels, as well as the risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. They're also full of vitamins, minerals, and plant-based compounds that may reduce the risk of certain types of cancer and other diseases. MORE LETTUCE EAT LEAFY GREENS TIP Look for vibrant, dark green leaves that are crisp and full, not wilted or yellow. The USDA recommends eating one half-cup of green, leafy vegetables a day to prevent nutrient deficiencies and serious illnesses. RIBS FLAVOR > In General: The ribs are the small Lettuces are the most mild and sweet. stems that come off the spines and run through the leaves O Spinach is a step up in bitterness. SPINE Swiss chard and turnip greens have a stronger, almost "salty" taste. The spine is the large stem that runs through the center of the greens. Kale and collards have a cabbage-like flavor. PREPARATION AND STORAGE 1. Make sure to wash, dry, and remove any aging/decaying parts. 2. If you're not using the greens immediately, place them in a clean tea towel or paper towel (which absorbs any remaining moisture), roll the towel up, and put it in a sealable plastic bag, but don't zip it all the way - this traps evaporated water in the bag, leading to spoilage. 3. Keep for up to a week. What's Unique SPINACH Has more than a dozen different types of antioxidant flavonoids that help curb inflammation. One Cup of Cooked Spinach Has 84% 66% of the DV for folate of the DV for manganese Tip Spinach blends seamlessly into smoothies - throw it into your favorite recipe for a nutritional boost. What's Unique COLLARD GREENS An excellent source of antioxidants. including vitamins A, C, and E. One Cup of Cooked Collard Greens Has 308% of the DV for vitamin A and more than half the DV for vitamin C Tip Collards are traditionally used in Southern dishes, but their hearty texture makes them great in stir-fries, too. What's Unique Kale has shown benefits for at least five different types of cancer, including bladder, breast, colon, ovarian, and prostate cancers. KALE One Cup of Cooked Kale Has 33 & 1,328% calories of the DV for vitamin K Tip Make your own kale chips by baking fresh leaves until they're slightly brown. What's Unique SWISS CHARD Researchers have identified about 3 dozen antioxidant phytonutrients in chard, which is the reason it has colorful stems, stalks, and leafy veins. One Cup of Cooked Swiss Chard Has 35 & 716% calories of the DV for vitamin K Tip Short-term cooking best preserves the nutrients in Swiss chard: try steaming it for 2 to 3 minutes. What's Unique TURNIP GREENS Turnip greens are especially high in calcium, which researchers have linked to the noticeably bitter taste. They contain 4 times more calcium than less bitter vegetables, like cabbage. One Cup of Cooked Turnip Greens Has of the DV of the DV 66% 42% for calcium for folate Tip These greens are great in Southern recipes - try sautéing them for a side dish or adding them to a stew or casserole. What's Unique MUSTARD GREENS They contain two specific kinds of phytonutrients that have been shown to contain cancer-preventive and anti-inflammatory properties. One Cup of Cooked Mustard Greens Has 21 & 59% calories of the DV for vitamin C Tip Add these slightly peppery-flavored greens to a salad for extra kick, one MEDICAL GROUP www.onemedical.com