Get Your Greens

Green vegetables

One of the healthiest groups of vegetables is the leafy greens: plants whose leaves we eat as a vegetable. 

This is a very diverse group. Here are some you should try:

  • Kale is filled with vitamins, minerals, and antioxidants. It’s most nutritious raw, so enjoy it in smoothies and salads. 
  • Collard greens have thick leaves and a bitter flavor. They are one of the best sources of Vitamin K and of folate (a B vitamin), especially when cooked. They’re also a good source of calcium.
  • Cabbage is a popular vegetable that you may know well from coleslaw. It’s delicious in soup and stir fry. Some studies suggest that cabbage can reduce your chances of developing certain cancers.
  • Spinach is another vitamin and mineral powerhouse. It’s less bitter than some of the other greens, so it can be a great choice for kids or for people who are just getting to know their greens.

Kid-Friendly Spinach Recipes

  • Mustard greens offer vitamins and minerals, especially potassium. Cooked mustard greens are higher in some nutrients than raw greens, but lower in others, so try them in salads and also in stir-fry. Check out a versatile recipe for hash with mustard greens in our post on Greens and Migraines.
  • Romaine lettuce is lighter and sweeter than most greens, but it still packs a punch of vitamins A and K. Some research has also suggested that romaine lettuce can improve your lipid profile. Enjoy this lettuce in salads. 
  • Bok choy is a tasty green vegetable that contains selenium, which may help keep your thyroid healthy. It has plenty of other vitamins and minerals, and a mild flavor. It’s good raw and cooked. 

Choose a couple of leafy greens in your grocery store this week and explore some new flavors.