HEALTHY GREENS
5 Delicious, Healthy Greens You Should Be Eating That AREN'T Kale
It's time to turn over a new leaf.
SHUTTERSTOCK
Kale has reached celebrity status in the world of leafy greens, but don't dismiss these kindred bunches, which are power-packed with beautifying and good-for-you nutrients.
Collard Greens
Descendants of wild cabbage, collards are part of the brassica family (aka cruciferous family), like broccoli, Brussels sprouts, cauliflower and kale.
The good-for-you benefits: Like all brassica veggies, collards are loaded with sulfur-containing nutrients (called glucosinolates), which have stellar anti-cancer properties and operate as powerful anti-inflammatories down to the genetic level. They're also packed with vitamin K (which regulates your immune response) and omega-3s (a healthy fat linked to stronger hearts, better brains, and brighter moods). Plus, collard greens host a ton of antioxidant vitamins and minerals, (including A, C and E and manganese), as well as potent phytonutrient antioxidants to protect against oxidative damage to cells and skin.
How to eat them: Before cooking, cut collards into ½" pieces and let stand for five minutes to activate enzymes and beneficial glucosinolate compounds. Then you can steam, sauté or slow cook them into a soup or stew until tender. To use collard as a gluten-free tortilla wrap, lightly steam the leaves whole, then drizzle with olive oil and a pinch of sea salt before filling and rolling. You can even use collards instead of kale to make oven-baked chips! Wash, dry well, and cut into pieces, then drizzle with olive oil and a pinch of sea salt, spread in a single layer on a cookie sheet and bake at 350˚F for 7 to 10 minutes until crispy.
Collard Greens
Descendants of wild cabbage, collards are part of the brassica family (aka cruciferous family), like broccoli, Brussels sprouts, cauliflower and kale.
The good-for-you benefits: Like all brassica veggies, collards are loaded with sulfur-containing nutrients (called glucosinolates), which have stellar anti-cancer properties and operate as powerful anti-inflammatories down to the genetic level. They're also packed with vitamin K (which regulates your immune response) and omega-3s (a healthy fat linked to stronger hearts, better brains, and brighter moods). Plus, collard greens host a ton of antioxidant vitamins and minerals, (including A, C and E and manganese), as well as potent phytonutrient antioxidants to protect against oxidative damage to cells and skin.
How to eat them: Before cooking, cut collards into ½" pieces and let stand for five minutes to activate enzymes and beneficial glucosinolate compounds. Then you can steam, sauté or slow cook them into a soup or stew until tender. To use collard as a gluten-free tortilla wrap, lightly steam the leaves whole, then drizzle with olive oil and a pinch of sea salt before filling and rolling. You can even use collards instead of kale to make oven-baked chips! Wash, dry well, and cut into pieces, then drizzle with olive oil and a pinch of sea salt, spread in a single layer on a cookie sheet and bake at 350˚F for 7 to 10 minutes until crispy.
Dandelion
It's not just a lawn weed—dandelion greens are now hailed as a nutrient-rich superstar in the plant kingdom to balance the body, purify the blood, tone and detox the liver, and aid digestion.
The good-for-you benefits: The bitter taste of dandelion is part of what makes them champion greens, especially for your liver—bitter flavonoid glycosides are potent antioxidants that pack liver-protecting properties. They also contain a prebiotic that helps to feed healthy bacteria in our guts to balance out blood sugar. Plus, they're a prime source of calcium and vitamin K, which works with calcium to boost bone strength. And it can even fight bloat—dandelion reduces swelling and water retention in the body, so you'll look and feel a little lighter.
How to eat them: To reduce the bitter flavor, chop the leaves and soak them in cold water for 10 minutes or blanch in boiling water for 20 to 30 seconds. Try them raw in a salad for the strongest flavor (smaller, tender leaves are less bitter and best raw), or steam or sauté for a milder flavor (the longer they're cooked, the milder the flavor). Or, blend a few greens (raw or blanched) into your favorite pesto recipe for a delicious, nutritious twist on a classic.
It's not just a lawn weed—dandelion greens are now hailed as a nutrient-rich superstar in the plant kingdom to balance the body, purify the blood, tone and detox the liver, and aid digestion.
The good-for-you benefits: The bitter taste of dandelion is part of what makes them champion greens, especially for your liver—bitter flavonoid glycosides are potent antioxidants that pack liver-protecting properties. They also contain a prebiotic that helps to feed healthy bacteria in our guts to balance out blood sugar. Plus, they're a prime source of calcium and vitamin K, which works with calcium to boost bone strength. And it can even fight bloat—dandelion reduces swelling and water retention in the body, so you'll look and feel a little lighter.
How to eat them: To reduce the bitter flavor, chop the leaves and soak them in cold water for 10 minutes or blanch in boiling water for 20 to 30 seconds. Try them raw in a salad for the strongest flavor (smaller, tender leaves are less bitter and best raw), or steam or sauté for a milder flavor (the longer they're cooked, the milder the flavor). Or, blend a few greens (raw or blanched) into your favorite pesto recipe for a delicious, nutritious twist on a classic.
Mustard Greens
Mustard greens' frilly leaves pack a peppery, punchy flavor to add dimension to dishes. Plus, they come loaded with major body perks.
The good-for-you benefits: Like all cruciferous veggies, mustard greens are loaded with glucosinolates, but these zesty leaves contain two unique forms (sinigrint and gluconastutiian), which not only contribute to their spicy kick, but also help them protect your body against cancer. Mustard greens have a massive amount of anti-inflammatory vitamin K (just one cup has more than 900% of the RDA), which helps anchor calcium in bones to fortify them and ward off osteoporosis. It's also loaded with antioxidant vitamins A, C, E and copper, as well as energy-producing vitamins B1, B2 and B6—not to mention bone-building magnesium and calcium.
How to eat them: Sautéing mustard greens is one of the tastiest methods of prep as steaming can yield watery results. Try adding chopped mustard greens to a veggie stir fry. And don't overlook tender mizuna (a type of mustard) to add flavorful punch to mixed salads (the seeds of mizuna are used to make Dijon mustard).
Mustard greens' frilly leaves pack a peppery, punchy flavor to add dimension to dishes. Plus, they come loaded with major body perks.
The good-for-you benefits: Like all cruciferous veggies, mustard greens are loaded with glucosinolates, but these zesty leaves contain two unique forms (sinigrint and gluconastutiian), which not only contribute to their spicy kick, but also help them protect your body against cancer. Mustard greens have a massive amount of anti-inflammatory vitamin K (just one cup has more than 900% of the RDA), which helps anchor calcium in bones to fortify them and ward off osteoporosis. It's also loaded with antioxidant vitamins A, C, E and copper, as well as energy-producing vitamins B1, B2 and B6—not to mention bone-building magnesium and calcium.
How to eat them: Sautéing mustard greens is one of the tastiest methods of prep as steaming can yield watery results. Try adding chopped mustard greens to a veggie stir fry. And don't overlook tender mizuna (a type of mustard) to add flavorful punch to mixed salads (the seeds of mizuna are used to make Dijon mustard).
Swiss Chard
Swiss chard is a gorgeous relative of beets, spinach, and quinoa (in the chenopod family), with ample stems in a rainbow of colors.
The good-for-you benefits: Akin to most leafy greens, it's loaded with antioxidant flavonoids. But chard hosts a unique flavonoid called syringic acid, which regulates blood sugar by inhibiting enzymes that break down carbs into simple sugars (a factor that can otherwise lead to blood sugar spikes and crashes). The colorful stems of chard are not only pretty, but also contain distinctive phytonutrients called betalains, which have antioxidant, anti-inflammatory and detoxification powers. Chard is an abundant source of antioxidant vitamins (A, C and E) and minerals (copper and manganese) as well as oxygen-transporting iron.
How to eat them: Wash chard before cooking but, to prevent loss of water-soluble nutrients, don't soak it in water. Stack the leaves and slice into 1" pieces and slice the stems into ½" pieces. Steam or sauté for five minutes, or until tender, or cook it into a soup or stew. It's not recommended that you juice chard or eat it raw, as it contains oxalic acid, which can block calcium absorption.
Swiss chard is a gorgeous relative of beets, spinach, and quinoa (in the chenopod family), with ample stems in a rainbow of colors.
The good-for-you benefits: Akin to most leafy greens, it's loaded with antioxidant flavonoids. But chard hosts a unique flavonoid called syringic acid, which regulates blood sugar by inhibiting enzymes that break down carbs into simple sugars (a factor that can otherwise lead to blood sugar spikes and crashes). The colorful stems of chard are not only pretty, but also contain distinctive phytonutrients called betalains, which have antioxidant, anti-inflammatory and detoxification powers. Chard is an abundant source of antioxidant vitamins (A, C and E) and minerals (copper and manganese) as well as oxygen-transporting iron.
How to eat them: Wash chard before cooking but, to prevent loss of water-soluble nutrients, don't soak it in water. Stack the leaves and slice into 1" pieces and slice the stems into ½" pieces. Steam or sauté for five minutes, or until tender, or cook it into a soup or stew. It's not recommended that you juice chard or eat it raw, as it contains oxalic acid, which can block calcium absorption.
Turnip Greens
Too often overlooked for its round, tasty, white roots, turnip greens are related to collard greens, though they're more tender. Plus, they're über good for the body and bones.
The good-for-you benefits: Turnip greens are a super source of calcium, which may contribute to the mildly bitter taste of these unsung heroes. They are also loaded with antioxidants vitamin K and manganese. Turnip greens are laden with vitamins C, E and A (in the form of beta-carotene) plus loads of phytonutrients for broad-spectrum protection against chronic oxidative stress. Plus, turnips outrank broccoli and even kale in terms of distinctive glucosinolate compounds found in all cruciferous veggies.
How to eat them: Slice into ½" pieces and let stand for five minutes to enhance beneficial enzymes for optimum absorption. Then you can steam or sauté until tender. Another option: Braise them with ginger, mirin (sweet rice wine) and tamari.
Too often overlooked for its round, tasty, white roots, turnip greens are related to collard greens, though they're more tender. Plus, they're über good for the body and bones.
The good-for-you benefits: Turnip greens are a super source of calcium, which may contribute to the mildly bitter taste of these unsung heroes. They are also loaded with antioxidants vitamin K and manganese. Turnip greens are laden with vitamins C, E and A (in the form of beta-carotene) plus loads of phytonutrients for broad-spectrum protection against chronic oxidative stress. Plus, turnips outrank broccoli and even kale in terms of distinctive glucosinolate compounds found in all cruciferous veggies.
How to eat them: Slice into ½" pieces and let stand for five minutes to enhance beneficial enzymes for optimum absorption. Then you can steam or sauté until tender. Another option: Braise them with ginger, mirin (sweet rice wine) and tamari.
Renée Loux has had a diverse career in the sustainable food space for more than 17 years as a chef, restaurateur, consultant, television personality, entrepreneur, and most recently, the founder of the Food First Institute at the University of Hawaii Maui Culinary Academy. She has published 4 books, including Easy Green Living, the Gourmand Award-winning The Balanced Plate, and Living Cuisine. Visit her atwww.reneeloux.com.
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