Reprinted from the Health District's quarterly publication mailed to district residents (Spring 2003)
TOPIC: Still green about what to do with greens?
 
by karin meyer

Spinach may win the popularity contest in the “greens” family, but don’t let it steal the show from its lesser-known cousins — mustard greens, collards, kale and the like.

Cooked or raw, greens are “powerhouses of nutrients” and deserving of a place at the dinner table, says Dianne Moeller, a registered dietitian who teaches cooking classes in the Health District’s kitchen.
So, just how do you serve these leafy vegetables packed with beta-carotene, iron, calcium, fiber and phytonutrients, thought to have disease-preventing qualities?

First off, you’ll want to distinguish among the many varieties of greens.

Not only is it good to know your collards from your bok choy, but understanding the different textures and flavors of greens will help you adjust cooking times and seasonings accordingly.

Take the thick, hearty leaves of kale and collards.

chard with raisins and pine nuts
1 lb. Swiss chard (or kale), washed, stemmed and chopped coarsely
2 tbsp. olive oil
1 tbsp. freshly minced garlic
1/3 cup raisins, plumped in hot water for 15 minutes
2 tbsp. pine nuts
Salt and pepper

Sauté chard and garlic in olive oil over medium heat, about 2 minutes. Cover and steam until tender, about 5 minutes, stirring occasionally. Add raisins. While the greens are steaming, toast pine nuts in a skillet over medium heat until slightly browned and fragrant. Top kale with toasted pine nuts, and serve immediately. Season to taste with salt and pepper.

 Kale with ginger and garlic

Sometimes blanching them first can make them more tender and tasty. They’re at their best when complimented by soy sauce, onions and garlic in dishes, or balanced with a sweet touch, like chutney. They pair well with raisins and nuts or seeds, and make wonderful additions to soups.

"Mustard greens and turnip greens carry the sharpest bite. Their more bitter or peppery taste mellows when paired with potatoes, beans, pasta or nuts, and can add zip to soups and stir-fries.
“Sweetness, such as a honey-mustard vinaigrette or raisins, can often act as a foil to spicy greens,” Moeller says.

In comparison, spinach, Swiss chard, beet greens and bok choy have a milder taste.
The larger and more mature greens are better suited for cooking, whereas the tender young greens are great addition to salads. In fact, you may already be eating some of these greens. The popular mix of tiny leaves of greens called “mesclin mix” can include mustard, chard, spinach, arugula and radicchio.

You can buy greens fresh or frozen. Start by washing fresh greens thoroughly to remove plant soil. Leave the washed greens damp if you plan to cook them. For salads, dry them with paper towels or a salad spinner. Steaming or sautéing greens helps preserve their flavor and nutrients.

Greens are an important component in the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to help people lower their high blood pressure. In the DASH Study, greens were served 4-5 times a week because of their high content of potassium, magnesium, and fiber, which are important nutrients in lowering blood pressure.

Greens are loaded with antioxidants and phytonutrients, and many are cruciferous vegetables, all of which are thought to help prevent cancer. Greens are prime sources of vitamin K, an essential nutrient for normal blood clotting, whose value in preventing osteoporosis is an emerging area of research. Some greens are also excellent sources of calcium — collards can supply 225 mg of calcium in one cup.

But the biggest reason that greens are being elevated to chic status in restaurants and gourmet magazines is that they are one of the most flavorful and versatile of vegetables.