Leafy greens are not only delicious but also packed with essential nutrients. Whether you’re a salad lover or looking to incorporate more greens into your meals, this visual guide will help you explore different leafy greens and learn how to cook and store them properly.
Arugula
Arugula is a versatile and peppery salad green that can be used alone or in lettuce mixes. It adds a punch of flavor to any dish, especially when dressed in a zesty vinaigrette. Did you know that arugula is also known as “rocket” in some parts of the world? So next time, feel free to ask for a “rocket salad” at the salad bar!
You can sauté and chop arugula, just like spinach, to add an extra bite to creamy pasta dishes or even flatbreads and pizza. It’s loaded with vitamin K, which is essential for strong bones.
Beet Greens
Don’t toss those beet stems! Beet greens may look tough, but they cook quickly and become tender when steamed or sautéed. For added flavor, try squeezing some citrus juice, adding minced raw shallots, or using a Dijon mustard-based vinaigrette.
If you’re feeling adventurous, try making beet risotto with goat cheese and beet greens. It’s a one-pan dish that’s both delicious and nutritious.
Bok Choy
Bok choy is a popular choice for Asian-style stir-fries. Its mild and tender nature makes it easy to cook down. The best part about baby bok choy is that you don’t need to tear the leaves apart. You can cook the stem and leaf whole, giving it a satisfying crunch.
If you’re using larger bok choy, take some time to chop it into smaller pieces. This way, it’ll be easier to cook, just like chard or kale.
Cabbage
Cabbage is not just for diet soups. It’s a versatile vegetable that adds density and nutrients to any dish. Loaded with magnesium, potassium, folate, vitamins, and even sulforaphane, a compound that may help prevent cancer, cabbage is a healthy choice.
Try using cabbage in deconstructed egg rolls for a party munch or explore other creative ways to incorporate it into your meals.
Collard Greens
Collard greens are similar to kale in terms of nutrition but have a more assertive flavor and chewier texture. They are rich in vitamin A, vitamin C, calcium, and vitamin K. To make the most of collard greens, cook them by braising, steaming, or stir-frying to soften the leaves.
Collard greens are also great for rolling up your favorite sandwich ingredients when you’re looking for a bread-less option.
Escarole
Don’t let its appearance fool you. Escarole may look like a dark head of lettuce, but it has slightly thicker leaves and a distinctive bite that adds robust flavor to salads. Sauteeing escarole with garlic, olive oil, and cannellini beans creates a classic combination, especially in warm and hearty soups.
This leafy green is also rich in fiber, making it beneficial for weight control, overall wellness, and healthy aging.
Kale
Kale is the superstar of dark, leafy greens. It has a mildly bitter flavor when eaten raw, but sautéing it with a little olive oil mellows the taste. Kale is packed with nutrients, low in calories, and offers a range of health benefits. From fiber to antioxidants, calcium, vitamin C, and vitamin K, kale is a nutritional powerhouse.
Switch up your leafy green routine by making kale chips or a simple sautéed dish with garlic, olive oil, and red wine vinegar as a side dish.
Mustard Greens
Mustard greens have a spicy and peppery kick that pairs well with acid-based ingredients like vinegar or lemon juice. These greens are also rich in vitamin A, providing an antioxidant boost. They can be used in Asian-inspired dishes with soy, sesame oil, garlic, or rice vinegar. Southern flavors like bacon, ham hocks, beans, and onions also complement them well.
Romaine Lettuce
When it comes to lettuce, the darker and thicker the leaf, the more nutritious it is. Romaine lettuce leaves are sturdy and packed with essential nutrients. Don’t limit yourself to salads; try using romaine lettuce leaves to make Korean-style lettuce wraps with stir-fried sesame chicken for a delightful and healthy meal.
Spinach
Remember Popeye and his love for spinach? Well, there’s a reason for that. Spinach is rich in protein, making it one of the most protein-rich vegetables out there. It has a mildly bitter flavor that pairs well with accents of bacon, lemon, garlic, black pepper, or sesame seeds.
Fresh spinach bunches may have a little dirt on them, but they often have more flavor than the pre-packaged baby leaves.
Swiss Chard
Swiss chard is a lighter and more tender cousin of kale. Its mild leaves taste similar to beet greens and spinach, while the stems have a crunchy and slightly sweet flavor reminiscent of bok choy. Don’t overlook Swiss chard on the nutrient front either; it’s an antioxidant superhero that fights free radicals and diseases.
Garlic is a classic pairing with chard, but you can also enhance the flavor of sautéed or steamed chard with a few dashes of balsamic or red wine vinegar, or even crushed red pepper flakes.
Turnip Greens
Yes, turnips! The greens of almost any root vegetable, including turnips, carrots, and parsnips, are edible and delicious. Turnip greens have a slightly peppery bite that adds excitement to your taste buds. Cook them with black-eyed peas, ham hocks, onions, or bacon for a flavorful dish.
Watercress
Watercress is an underappreciated green with a peppery and slightly spicy taste. In the UK, watercress is often paired with eggs in their famous egg and ‘cress sandwiches. It was even ranked at the top of the U.S. Centers for Disease Control’s Powerhouse Fruits and Vegetables list, making it an incredibly healthy choice.
Get fancy with watercress and try chilled watercress and potato soup or a refreshing watermelon salad with goat cheese, watercress, and mint. Your taste buds will thank you.
Now that you have a visual guide to leafy greens, you can experiment with different flavors and add a nutritious twist to your meals. Enjoy the richness and health benefits these greens have to offer!