Great Greens

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I was visiting with a good friend the other day, and he wanted to show me his raised garden where he and his wife grow kale and spinach. The kale looked wonderful, and they are working on a second crop of spinach, which may even make it into the winter months, or winter-over until spring. They love to pick fresh kale in the mornings for smoothies...what a great idea. The two greens they are growing are fundamental to the short list of most beneficial leafy veggies we could stock in our power pantries.

What is that list of great greens that can be a part of a wellness lifestyle? Which exactly are the best for our salads and to dress up side dishes and sandwiches? Here is a quick list, in no particular order because each of these nutrient-dense greens has unique nutritional value:

• Romaine - great source of calcium, potassium, fiber and vitamin C; one of the most nutritious greens, per calorie (ie, very nutrient dense)
• Spinach - high in iron and calcium and a variety of vitamins
• Kale - a true superfood, kale has vitamins A, C, K, and B6, as well as lots of fiber, calcium, magnesium and antioxidants
• Collard greens - high in calcium, and great source of vitamins K, C & A
• Swiss Chard - good source of vitamins A & C, as well as fiber and iron

Most of these are available at your local grocery store's produce section, and maybe you'll even find more interesting greens to try out. The thing to know about these is that they are each unique. Some are mild and even a bit sweet, some are bitter or strong-tasting. You'll note all kinds of texture differences, and as you look up recipes, you can find a number of these greens are great when cooked. Some, like spinach, are even healthier when cooked.

So here's to trying a new twist on the old head of iceberg lettuce that usually graces our produce drawer in the fridge. We made the switch and now often shop at a farm market with great deals on romaine and fresh spinach, and I love kale for my lunch salads. Give these a try and open up a new world of great greens.

By the Way

You may want to seek out and try a few other unique greens like arugula, dandelion (yes the leaves of the much maligned yellow-flowered weed... ), turnip greens, bok choy, mustard greens, red and green leaf lettuce, and more. For some great reading on greens, simple google "healthiest greens" and read the first 5 or 6 articles that show up.