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Greens: A Nutritional Profile
Leafy dark greens boast an impressive nutritional profile. Rich in vitamins A (from beta-carotene) and vitamin C, they are also good sources of calcium, iron, folate and magnesium. Greens also contain lutein and zeaxanthin, which are believed to help protect against cataracts and macular degeneration. Here we'll cover some of the most nutrient rich, vitamin packed greens and the nutrition benefits derived from them.
Collard Greens
One of the milder of the sturdy greens, collards are an excellent source of folate, vitamin C and beta-carotene. Collards are especially high in calcium.
Bok Choy
Bok Choy is a Chinese variety of cabbages. It is an excellent source of vitamin C, beta-carotene and iron, as well as a good source of folate, vitamin B6 and calcium. Avoid buying bok choy that has brown spots on it, because it indicates some flavor has been lost.
Kale
While sweet following a light frost, kale generally has a stronger flavor than collard greens and can be quite coarse and peppery when raw. To ensure a milder texture and flavor, choose smaller kale leaves and cook them until tender. In addition to being an excellent source of vitamin C and beta-carotene, kale is also a good source of iron, vitamin B6, lutein and zeaxanthin.
Mustard Greens
Mustard greens have an even stronger flavor than kale, but milder varieties are grown in Asia and are sometimes available in the United States. They taste best when they are six to 12-inches long and have no seeds.
Swiss Chard
Swiss chard is an excellent source of vitamin E, a nutrient that is usually only found in high-fat foods. It is also high in potassium, magnesium, vitamin C and beta-carotene. To preserve its crispness and sweetness, be sure to keep it chilled.
Spinach
Spinach is mild enough to be enjoyed both raw and cooked and contains carotenoids such as beta-carotene, lutein and zeaxanthin. Besides carotenoids, spinach is higher in folate than other greens. Cooking the spinach with a small amount of fat, such as olive oil, will enhance the availability of these nutrients.
Beat Greens
Rich in beta-carotene, vitamin C, iron and calcium, beet greens are often more nutritious than beets (with one exception: Beets are higher in folate). They are best for eating when young and tender.
Turnip Greens
The leafy tops of turnips are one of the bitterest greens available, so they are not often eaten raw. Like beet greens, they are best for eating when they are quite young. Although both turnips and turnip greens are nutritious, the best source of vitamins and minerals is the greens, which are high in vitamin C, beta-carotene and folate.
Recipes:
Garlic Mashed Potatoes with Greens
Simmering garlic cloves with potatoes is a great, fat-free way to enrich a dish of mashed potatoes. Adding spinach boosts nutrition and contributes even more flavor to this recipe.
Ingredients
2 pounds potatoes (six to eight medium), peeled, cut into 2-inch chunks
Eight garlic cloves, peeled
One (10-ounce) package frozen spinach or 4-cups individually quick frozen spinach*
1 cup low fat (1-percent) milk
1 tablespoon extra-virgin olive oil
3/4 teaspoon salt
1/8 teaspoon freshly ground pepper
Dash nutmeg
Directions
Place potatoes and garlic in large heavy saucepan. Cover with lightly salted water; bring to a boil over medium-high heat. Cover; reduce heat to medium-low. Cook about 15 minutes or until potatoes are tender.
Meanwhile, cook spinach according to package directions; drain well. In glass measuring cup or small saucepan, heat milk and olive oil in microwave or on stovetop until steaming.
When the potatoes are tender, drain them and return to saucepan. Shake pan over low heat, uncovered, for a minute or so to evaporate excess moisture. Remove from heat; mash potatoes and garlic with potato masher. Gradually add enough hot milk mixture to make a smooth puree. Stir in spinach, salt, pepper and nutmeg.
Tip:
To keep mashed potatoes hot until serving time, place a piece of waxed paper directly on surface of mashed potatoes; set pot in larger pan of barely simmering water. You can keep potatoes hot up to one hour. Leftovers reheat well in the microwave.
*Ingredient Note:
Substitute 4-cups (10 ounces) frozen mustard greens, turnip greens or collards for spinach; cook according to package directions.
Star Nutrients: Vitamin A (75%), Vitamin B6 (26%), Vitamin C (69%), Potassium (30%).
Noteworthy nutrients: Copper (23%), Fiber (15%), Folate (20%), Magnesium (16%).
Recipe makes six, 3/4-cup servings.
Nutrition information per serving:
Calories: 175
Total Fat: 3g
Saturated Fat: 0.5g
Protein: 6g
Carbohydrate: 32g
Cholesterol: 2mg
Sodium: 357mg
Fiber: 4g
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Greens With Herb Dressing
Light, savory dressing for a refreshing topper to mixed salad greens.
Ingredients:
6 tablespoons olive oil
2 tablespoons cider or red wine vinegar
2 teaspoons Dijon mustard
1 teaspoon each minced fresh tarragon and thyme OR 2 teaspoons minced fresh herbs of your choice
2 teaspoons lemon or lime juice
2 garlic cloves, minced
1/4 teaspoon salt
Dash pepper
8 cups mixed salad greens
Directions:
In a jar with a tight fitting lid, combine the first eight ingredients; shake well. Place the greens in a salad bowl. Drizzle with dressing and toss to coat. Serve immediately.
Recipe makes eight servings.
Nutritional information per serving:
Calories: 102
Fat: 10g
Cholesterol: 0
Carbohydrates: 2g
Protein: 1g
Sodium: 119mg
Fiber: 1g
Diabetic Exchange: 2 Fat
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Lettuce Salad with Warm Dressing
Ingredients:
1 large bunch green leaf lettuce, torn (about 12 cups)
1 large bunch red leaf lettuce, torn (about 12 cups)
1/2 pound fresh mushrooms, sliced
3 green onions, sliced
Dressing:
1/2 cup cider or red wine vinegar
1/2 cup olive oil
1/4 cup water
1 tablespoon sugar
2 teaspoons lemon juice
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
3/4 teaspoon garlic salt or 1/8 teaspoon garlic powder
1/4 teaspoon pepper
Directions:
In a large bowl, toss lettuce, mushrooms, onions and bacon if desired. In a small saucepan, combine the dressing ingredients. Cook and stir over medium heat until heated through. Just before serving, drizzle warm dressing over the salad; toss to coat.
Recipe makes 18 servings.
Nutritional information per serving with 1-tablespoon dressing:
Calories: 68
Fat: 6g
Cholesterol: 0
Carbohydrates: 3g
Protein: 1g
Sodium: 114mg
Fiber: 1g
Diabetic Exchange: 1 Fat, 1 Vegetable
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