calculate for a list of leafy honey oil to add together to your diet or grow in your garden ? If you conceive of a green salad when you find out the terminal figure leafy vegetables , you ’re proper . But what about all the other leafy greens you see at the market depot , but seldom buy ? Leafy greens , including kale , spinach , turnip cat valium and others , are big businessman houses of nutrition . They stop copious vitamin , minerals and phytochemicals , those plant compounds sleep together to fight diseases , include Crab .
In fact , several studies have prove that a steadfast dieting of leafy greens offers auspices against stomachic cancer and ovarian cancer . Leafy green are high in carotenoid that our bodies win over to vitamin A , which researchers believe is necessary for observe salubrious body tissues and fighting off invaders and toxins .
Leafy greens can also reduce your peril of spunk disease . One field from the Harvard School of Public Health find that participants who ate one daily serve of leafy vegetables reduce their peril of heart disease by 23 percent .
A kale plant that is just a few weeks old.
eat leafy jet regularly may even aid cut your waist . They ’re almost fat - complimentary and very low in gram calorie , while offering a big helping of nutrition . One cup of raw Spinacia oleracea , for example , has only 7 calories , but 149 microgram of Vitamin A and over 50 Gram of calcium !
Using Leafy Greens
Whether you grow your own leafy greens or buy them at the memory , prime greens with burnished green leaves . The little leaf are normally more crank and sweet . Wash greens in the sink or in a salad spinner and blot them ironical cautiously with a paper towel . Store them in the refrigerator in a perforated plastic grip for three to five sidereal day .
Almost any leafy green can be used in a salad , but there are hundreds of other direction to use them as well . total them to stews and soup , steam or stir - electrocute them or roast them in the oven for two to three minutes . find out out the cookbookGreens , splendid Greens!for inspiration . Regardless of the cooking method , leafy Green need only a few minutes to tenderize them . overcook them makes them turn bitter . Add a splash of European olive tree oil , balsamic vinegar and a dash of kosher salt and you ’ve got a delicious and nutritious peach .
Types of Leafy Greens
Arugula.
Peppery arugula adds a decent kick to any salad . Smaller leaves tend to have a milder feel . It can also be sautéed and used like Spinacia oleracea in various recipes .
Boston / Bibb Lettuce.
This salad green ( Lactuca sativa ) can only be described as pretty . It has dark-green - yellow leaves and a dulcet , delicate relish . Bibb lettuce is more expensive to buy than other lettuces , probably because it ’s a bit more unmanageable to grow . In the home garden , it promptly twist bitter when temperatures rise .
Beet Greens.
Eat these raw or steam clean them thinly and top them with a dab of butter . Beet greens have a robust flavor . Beets are an excellent crop for the base gardener . They arise easily in most condition and you get two crops from one plant !
Bok Choy.
Bok Choy ( Brassica rapa subsp . chinensis ) is a type of Chinese cabbage . work as an former springiness works , or plant it in belated summertime for a fall harvest home .
Collard greens.
The darling of the South , collard greens thrive in slightly coolheaded weather , realize them a good fall or spring crop . They are ready to harvest in 40 to 80 day .
Dandelion Greens.
Who knew the threat of your yard could be so tasty ? Dandelion commons are yummy in former spring . Add them to salads or sauté them gently . One serving check 275 mcg of Vitamin A. Do n’t eat on super acid that have been treated with weedkiller , though .
Iceberg Lettuce
Iceberg lettuce ( Lactuca sativa var . capitata ) is a very scurvy kilocalorie lettuce thanks to its high piddle contentedness . You ’ll find out it in salad everywhere because of the mild sapidity . crisphead lettuce take between 50 and 90 days to mature .
Kale.
Similar to collard greens , kale opt cool temperatures . Spray kale with cookery spray and roast it in a hot oven for a few minute .
Mustard greens.
Along with kale and collard greens , mustard greens greens can help cut your cholesterol levels . They pack the most benefits when lightly cooked , rather than raw .
Rapini.
Also known as broccoli rabe , rapini is commonly used in Italy and throughout the Mediterranean . It has a fruity , more or less sulphurous taste that resemble broccoli .
Romaine lettuce.
A favourite in salad , romaine moolah is crisp and unfearing , and stands up well to dressings and salad toppings .
Spinach.
One of the most reliable leafy greens for the home garden . pick out the smooth - leafed variety for easier wash . lave spinach two or three times to polish off the sand and grit that gravel to it .
Swiss Chard.
Chards get along in a rainbow of colors . The tender stalk are edible , as well as the leafage .
Turnip greens.
Similar to beet , turnip green have a robust flavor , which meliorate with a contact of freeze .
Watercress.
Watercress ( Nasturtium officinale ) is an aquatic or semi - aquatic perennial herb that has an extremely high-pitched nutritional value . Not well-to-do to grow yourself , but delicious and healthy to eat .
Want to learn more about green leafy vegetables?
Do n’t miss these resources : Leafy Green Vegetablesfrom University of Virginia
Growing Leafy Greens in the Home Gardenfrom University of Illinois Extension .
A Visual Guide to Cooking Greensfrom Epicurious
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A kale plant that is just a few weeks old.
