Locally-grown greens are highlighted this season for Nebraska Harvest of the Month! Leafy greens like collard greens, chard, spinach, kale and a variety of lettuces are spring favorites for Nebraska gardens.This week our Community Harvest CSA features Leafy Greens from three local producers. Rainbow Chard from Wolff Farm in Norfolk, NE. Lettuce Mix from Long Walk Farm in Council Bluffs, IA. AND Collard Greens grown right here in the No More Empty Pots Greenhouse in Omaha, NE. Keep reading to learn how Leafy Greens make each day better!
What are Leafy Greens?
Keep in mind, all lettuces are leafy greens, but not all leafy greens are lettuces. There is a whole world of leafy greens beyond lettuce! Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula.
Leafy greens also include cruciferous vegetables, like collard greens, bok choy, cabbage, watercress, and broccolini. There are hardy leafy greens like kale and cabbage, and more delicate greens like spinach and chard. And let’s not forget all the delicious greens attached to vegetables like beets, radishes, and carrots.
So, there’s no getting bored with leafy greens—it’s really just a question of what to do with them. You can feature the greens as the star, a snack, a side dish, or another ingredient in a larger dish.
Did you know some “tops” are also edible, like turnips and beet greens? Try them in smoothies or mixed into a salad!
SELECTION, STORAGE & COOKING:
• Select greens that have fresh, green leaves; remove wilted or yellow leaves and avoid any rot on the leaves. • Keep un-rinsed greens in plastic bag in crisper for about 3 days; 5 days if wrapped in moist paper towels. • Each type of greens has a different flavor and popular cooking method. Most greens make great additions to stir fry, soups or stews.
Leafy greens are nutritional powerhouses. They are tremendous sources of vitamins A, C, K, and several B vitamins, full of phytonutrients, have lots of fiber, and low in calories. Leafy greens are superfoods.
Ideas for Eating More Leafy Greens
Here are some ways to increase your leafy green intake:
- Green salads
- Grain bowls and lentil or bean salads
- Kale chips
- Raw wraps
- Soups and stews
- Smoothies
- Sauces, pesto, and hummus
- Sautés and stir fries
- Braising
- Add raw greens to a sandwich or tacos
- Sauté and add to pasta, an omelet, or lasagna
With some greens, different varieties will have distinctive textures and flavors, so experiment to identify what you enjoy. For example, curly kale can take the heat, so it’s great for stew. But when kale is the star of a dish, think about trying a different variety, like Tuscan, also known as Lacinato or Dinosaur Kale. It’s a little thinner, with a mild, nutty flavor. The right variety makes all the difference.
