Eat Your Greens!
Loaded with vitamins, minerals and disease-fighting antioxidants, leafy greens provide us with a host of health benefits. These nutritional powerhouses are delicious steamed, sautéed or roasted. They’re also perfect for integrating into your favorite dishes for an added nutrition boost. Here’s a guide to choosing, storing and using vibrant leafy greens.
Arugula
Nutrient Highlights: Supplies vitamins C and K, folate and calcium.
Selection Tips: Select crisp, bright green arugula and avoid varieties that show signs of yellowing or spotting. Loosely wrap in paper towel and store in a zip-top bag in the refrigerator up to three days.
In the Kitchen: The robust and peppery flavor of arugula adds zest to salads, pizza, pasta, sandwiches and soups. It also makes a delicious substitute for basil in pesto.
Spinach
Nutrient Highlights: Supplies vitamins A, C, E and K, as well as calcium, potassium, folic acid and carotenoids.
Selection Tips: Choose spinach with perky, green leaves and avoid bags containing excessive moisture. Store in paper towel-lined containers in the refrigerator and eat within three to five days.
In the Kitchen: Use tender, sweeter-tasting baby spinach as a topping for sandwiches or pizza. Incorporate large leaf spinach into stuffing, lasagna, soups and egg dishes or sautéed and tossed with pasta for a quick meal.
Kale
Nutrient Highlights: Supplies vitamins A, C and E, iron, fiber, calcium and beta-carotene.
Selection Tips: Choose dark bunches of kale with small to medium leaves – smaller, baby leaves will taste sweeter. Store in a zip-top bag in the refrigerator for up to five days.
In the Kitchen: Place de-stemmed and torn kale, lemon juice and a drizzle of oil into a zip-top bag and massage until kale slightly softens. Use in a massaged kale salad; the kale develops flavor and keeps well the next day. It’s also delicious roasted and enjoyed as a snack, or incorporated into casseroles, soups or grain bowls.