Nutrition Articles

Getting Your Greens

Tasty Ways to Prepare Good-for-You Greens

Bok Choy
Similar to chard, bok choy is made up of large leaves and succulent stalks. The stalks cook pretty quickly compared to other greens, so the leaves and stalks can be cooked together. Try adding chopped bok choy to a stir-fry, or sauté in olive oil and minced fresh garlic until tender. Try these recipes with bok choy: Beet Greens
These are the leaves that grow from beets. They can be cooked much like chard and bok choy.

Collard Greens
These big, flat, matte leaves take much longer to cook than other greens, and if they aren’t fresh, they can be very bitter. Raw collards are almost always bitter. The stems and tough ribs aren’t edible, so the leaves must be torn or cut away. Try boiling them for 10 minutes, and then braising them in garlic butter and some of their cooking water, covered, for 30 minutes, salting to taste. Try these recipes for collard greens: Turnip Greens
These have curlier leaves than collards, but the handling instructions for turnip greens are the same as collards. Try these turnip greens recipes: Broccoli Rabe
Peel the tough lower stalks of this Italian vegetable, and then boil until almost tender. Drain and sauté in garlic butter or olive oil. These recipes include broccoli rabe: Mustard Greens
The curly leaves of mustard greens look like light-green kale (see below), but taste nothing alike. Mustard greens have a spicy, horseradish-mustard flavor and can be very pungent. Remove the stems and tough ribs, and boil for one minute before sautéing in garlic butter or olive oil until tender. Try this recipe that contains mustard greens: Kale
Kale is versatile and its mild flavor goes well in soups and hearty stews. Just rip the leaves away from the stems, tear the leaves into bite-sized pieces, and toss them into the stew when there is five minutes of cooking time left. Steamed kale can be eaten as a side vegetable. To steam, rip the leaves away and discard the stalks. Steam leaves for 4 to 5 minutes until tender. Drizzle with a scant amount of toasted sesame oil and soy sauce. Try these kale recipes:

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About The Author

Liza Barnes Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

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