Leafy Greens

Leafy greens include various types of lettuce, collard greens and other greens. Most are usually eaten raw but can also be braised, steamed, sautéed or grilled. Lettuce is often used in salads and a mixture of lettuces can be used. Add leafy greens to all types of sandwiches (including hamburgers) and tacos.

HOW DO I MAKE A GOOD SELECTION?

Choose lettuce heads that have fresh, clean outer leaves and compact inner leaves. Choose lettuce leaves that are closely bunched, fresh looking and crisp. The general rule of thumb is, the darker the leaves, the more nutritious it is. Lettuce should have fresh, green leaves which are not wilted. Avoid leaves with brown edges or that are slimy. Rinse under clean, running water before eating.

WHAT IS THE PROPER STORAGE?

Leaves can be difficult to clean so rinse leaves thoroughly by separating the leaves and immersing them in a bowl of cold water for a few minutes helps loosen sand and dirt. Dry on paper towels. Place in a plastic bag and refrigerator for up to one week.

WHY SHOULD I EAT THIS?

Dark green leafy vegetables are more nutritious because they generally have higher amounts of nutrients, like phytonutrients which can act as antioxidants to help prevent chronic diseases like cancer and heart disease. Dietary fiber is important for proper bowel function. Fiber also helps provide a feeling of fullness with fewer calories.

HOW COULD I USE THIS?

Lettuce leaves can be used as lettuce wraps for seasoned meat and vegetables.
Greens can also be sautéed in oil and served.
Leafy greens like collard greens can be braised in vegetable or chicken stock and served as a side or topping for a protein source, like chicken.
Some greens can even be coated with a little bit of oil, grilled and eaten in a salad.