Get your greens this St. Patrick's Day
In the spirit of St. Patrick’s Day and the wearing of the green, let’s shed some light on leafy greens — the superstars of your salad fixings. Packed with folate, fiber, beta-carotene, B vitamins, and phytochemicals that help fight heart disease and cancer, leafy greens are a nutrition powerhouse.
Many Americans fall short of the recommended minimum of five servings of fruits and vegetables per day, but following a few simple tips to incorporate more leafy greens can help to increase your veggie intake while preventing chronic disease. Two cups of raw leafy greens or one cup cooked account for one serving from the vegetable food group.
Kale — Originally a vegetable staple in Europe during the Middle Ages, kale is now widely popular in the United States. Kale is packed with lutein (a carotenoid important for eye health) and is a good source of calcium and vitamin C. Adding an acid, such as citrus or vinegar, can help to soften raw leaves. Kale goes great in salads, smoothies, soups, or sautéed with tofu or eggs.
Arugula — With a pungent peppery flavor, this Mediterranean native can serve both as a salad green and an herb. Arugula is part of the cruciferous vegetable family and is rich in cancer-fighting compounds called glucosinolates. Enjoy arugula in salads, as a garnish, or on pizza and flatbread.
Romaine — As a well-known salad base, romaine lettuce provides a hefty dose of folate and Vitamin K. Consuming salad greens with fat-based dressings (as opposed to low fat or fat free) can help to increase absorption of carotenoids and fat soluble vitamins A and K found in the leaves.
Collards — Collard greens are popular in Southern cooking and are a great source of fiber and vitamins A and K. Collard greens tend to have tougher leaves and are traditionally enjoyed steamed, boiled, or sautéed. Keep in mind that steaming vegetables may help to retain more nutrients.
Chard — Also known as Swiss chard, this leafy green is a member of the beet family. Chard is rich in minerals and includes more than 20 percent of the daily value (DV) for magnesium, potassium, and iron. It is also unusually high in sodium for a vegetable, so those following a low sodium diet should take this into consideration. Chard comes in a variety of colors such as red, orange, and yellow, sometimes bunched together as “rainbow chard.” Rich in antioxidants, chard may help fight chronic inflammation. Chard is delicious raw or cooked and added to soups, casseroles, and wraps.
Spinach — Although available year-round, March is the beginning of peak season for spinach, so stock up! Spinach is rich in folate (especially important during pregnancy) and vitamins A, C, and K. It contains mostly water and will shrink substantially with cooking, thus concentrating the nutrients. Spinach is enjoyed cooked or served raw in salads, wraps, and sandwiches.
Natalie Colla, RDN, LDN, is a Registered Dietitian, Diabetes Program Coordinator with Panhandle Health District, and a graduate of the University of Idaho Dietetics Program.