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5 Leafy Greens To Eat Now
By Hescott Nutrition Services | posted in July 2022 | 5 Leafy Greens To Eat Now, Arugula, Lacinato Kale, Swiss Chard, Bok Choy, Watercress, Nutrition Powerhouse, Cooking Method, Lefty Green, Dietary Guidelines, Dark Green Vegetables, Build-your-own-salad
Salads are an accepted go-to lunch for many people. You can easily find a 'build-your-own' salad bar or grab a pre-made variety from your local supermarket. Regardless of the increased need for 'convenience' these days, salads are one of the easiest meals to put together on your own and are an awesome way to use up leftover protein and vegetables from last night's supper. But this appears to be where the variety diminishes. When it comes to leafy greens, most of us rely on the basics like romaine, leaf lettuce, and spinach week after week, and while all of these provide health benefits, there is a huge selection of leafy greens in the produce aisle that you could potentially be missing!
The United States Department of Agriculture (USDA) 2020-2025 Dietary Guidelines recommend that Americans vary their vegetable consumption, highlighting dark green vegetables as one key category. Shaking things up can help keep things fun and interesting in the kitchen while also diversifying your nutrient intake.
Nutrition Powerhouse
We've all heard that it's important to eat those green vegetables and we have to say, that age-old recommendation has merit! Leafy green vegetables are a total nutrition powerhouse providing plant-based calcium, iron, and magnesium, plus vitamins A, C, and K. In fact, vitamin K is necessary for blood clotting, bone metabolism, and regulating blood calcium levels.
Vary Your Cooking Method
If you don't like the taste of one variety, chances are you can find an alternative. It might also be a matter of preparation method, so don't hesitate to do some experimenting. Here are some of our favorites along with simple ways you can try incorporating them into your regular meal time:
Arugula
Swapping arugula for romaine is a great way to spice up a salad (literally!). This leafy green has a peppery bite and delicate texture. It pairs perfectly with a light citrus vinaigrette and some shaved parmesan cheese - the ultimate no-hassle dinner side salad. Arugula is a cruciferous vegetable, like its cousins' broccoli and cauliflower, and therefore has added disease-preventative effects.
Lacinato Kale
You might already be familiar with traditional "curly" kale that has become a grocery store staple in recent years. Lacinato or “dino” kale is the one that has long flat leaves with a bumpy texture and is newer to the scene. Add it to your favorite soup or stew near the end of cooking time for a pop of bright green color and an extra element of texture. Cooking kale mellows its bitter flavor, so a quick sauté in some olive oil with a bit of lemon juice is a delicious way to enjoy this nutrient powerhouse.
Swiss Chard
This leafy green typically has a gorgeous bright pink or yellow stem. Due to the large size of the leaves, chard makes a nice swap for tortillas, which is a great low-carbohydrate option!. Use the leaves in a variety of ways to highlight your dish. You can also sauté the delicate leaves, as they cook up quickly. The stems are full of nutrients so chop them and sauté first with some onion and garlic for an amazing side dish or add in some tofu for a plant-focused meal. Click on this delicious [Vegan Shakshuka with Chard recipe].
Watercress
Watercress is a cruciferous vegetable with long stems and small, circular leaves. It makes a great sandwich topper in place of traditional leaf lettuce for a fun presentation. The bright, peppery taste does well with just a bit of vinegar and olive oil. You can also drop into soups just before serving for a burst of flavor. One of our favorite salads includes watercress, cucumbers, and radishes - fresh and delicious!
Bok Choy
Bok Choy is a type of Chinese cabbage with a bright white stem surrounded by dark green leaves. It’s most commonly used in Asian cuisines including stir-fries and soups like ramen, but feel free to add it to salads and slaws. We love this simple recipe for sheet pan bok choy - simply place quartered bok choy on the parchment-lined sheet pan and toss with freshly grated ginger and sesame oil. Roast at 350° F until softened and serve with fresh lime wedges. Baby Boy Choy is also delicious grilled - place the quartered baby bok choy on an oiled grill and brush with your favorite Asian- inspired marinade and cook for approximately four minutes or until tender.
Take Action
While eating the basic salad ingredients like romaine, leaf lettuce, and spinach is popular, there is a wide variety of leafy greens that are available year-round in the supermarket that can be used in your salad. Give these a try and don't limit your veggie selection! If you'd like to try more ways of incorporating these and other tasty greens into your meal time rotation, sign up for a .
