Six power greens you need to try
Dave Mickelberg, produce category manager, explains the difference between sixpopular greens and how to prepare them.
A famous frog once said, “It’s not easy being green.” Sorry
Kermit, but with all the delicious choices out there today, it’s actually very
easy. Leafy green vegetables are nutritional powerhouses!
When we talk about power greens, we’re talking about leafy
vegetables that are high in fiber, vitamins and minerals, but very low in
calories. In fact, calorie for calorie, they’re probably one of the most
nutritious foods available. As we learn more about the many health benefits of power greens, people are looking for ways to add them to their diets.
to Power Greens
Kale: King of the power greens. Kale
is an excellent source of vitamin A, C and K, and filled with powerful
antioxidants, which are protective against diseases like cancer, heart disease,
cataracts and diabetes. It can be sautéed, eaten raw in a salad or on a
sandwich, added to smoothies or baked into chips.
Spinach: High in vitamins A and K, spinach can be used in salads and sandwiches
or be juiced, sautéed or steamed.
Swiss chard: A relative of beets, spinach and quinoa, Swiss chard is loaded with
antioxidants that protect your cells from damage and help fight disease. Unlike
most other greens, chard should always be cooked. Steam or sauté until tender,
or cook in a stew or soup.
Collard greens: Descendants of cabbage, collard greens are packed with vitamins A, C
and K. To prepare, just steam, sauté or add them to a stew or soup.
Dandelion greens: They contain lutein and zeaxanthin, two
nutrients important for healthy eyesight. They’re also a good source of
calcium and vitamins A, K and C. Dandelion greens can be bitter raw, but the
smaller leaves are great in salads. If you want a milder flavor, steam or sauté
them; the longer they’re cooked, the milder they will taste.
Broccolini: A relative newcomer was introduced
to the U.S. in 1998. Broccolini is a cross between broccoli and gai lan
(Chinese broccoli). Many people compare broccolini with asparagus, as both are
very tender. Eat raw or cook lightly. It’s also a great late addition to a stir-fry.
Our produce department is full of options when it comes to
adding power greens to your diet. In addition to bringing your favorite power
greens home by the bunch, you could also choose a convenient complete salad. If
you prefer to eat your power greens out of a glass, there are juicing blends
available. If you don’t have time to juice your own, we have you covered there
as well with many nutritious juices ready to go!
From salads to smoothies, sides to sandwiches, it can be
very easy being green! For more information on power greens, check out our guide
to leafy greens.