Collards, kale, swiss chard, spinach, beet, dandelion, mustard and turnip greens, etc. are collectively called “greens”. They are slowly gaining popularity throughout the country - and for very good reasons. Along with being delicious, versatile, easy to prepare and low in calories, greens are packed with vitamins and minerals. An important component of southern soul food, greens are now becoming a staple in many cuisines. Many of the greens complement each other and can be exchanged in recipes, but each has its own distinctive taste.
It is hard to imagine any crop thriving in the cold of winter. Yet, even in the coldest areas, there is a delicious crop of greens that grows. The more frosts they enjoy, the sweeter their leaves will be. These hardy vegetables—the Brassicas. Descendents of wild cabbage, the Brassica family include a variety of cruciferous vegetables including kale, collards, arugula and bok choy.
These greens are gaining attention due to the cancer-fighting potential of their phytonutrients. When they are chopped or chewed, they release compounds that researchers believe activate detoxifying enzymes in the liver. These enzymes may neutralize free radicals, reducing the risk of breast, ovarian, colon and other cancers. While all vegetables are advantageous in maintaining health, cruciferous vegetables appear to have an edge in preventing cancer. A recent study conducted in the Netherlands found that those who regularly ate vegetables had a 25% lower risk of colorectal cancers, but those who consumed the most cruciferous vegetables had a 49% drop in their risk. Studies on prostate, lung cancers and other cancers have yielded similar results. In addition they support a healthy immune system. All leafy greens are nutritional winners, but some in particular take the prize: the greenest ones. The darker a green is, the better it is for you. Spinach, kale, watercress, and other dark greens pack more nutrients into their leaves than do their paler relatives, such as Boston lettuce or Belgian endive. Dark greens are especially good sources of betacarotene and vitamin C, both of which may protect against heart disease, some cancers, and cataracts.
The smaller and younger the greens, the milder and tastier they are (with the exception of dandelion greens, whose younger leaves are tangier) Always choose leaves that have good fresh color with no signs of limpness or wilting. Yellowed leaves or leaves that show traces of wet, dark slime on the edges are old.
Greens still attached to their roots will keep better than cut greens. Never wash greens until you're ready to use them; washing causes them to spoil more quickly. To store, wrap the unwashed greens in a dampened paper towel, place in a plastic bag, and refrigerate, preferably in the crisper drawer. Greens are best used within two days of purchase, while they're still fresh and at the peak of flavor. To get the full benefits of kale and other greens, eat at least three-to-five servings per week.
To save time, some markets now offer washed/bagged greens. Remember that raw greens cook down to a fourth of their volume - so buy lots of them. Greens should be should be completely dry before sautéing. Sauté them in a bit of olive oil and garlic, then add a small quantity of water or chicken or vegetable stock, cover, and simmer until tender. Collards are most appetizing when cooked in seasoned broth for ten to twelve minutes, while kale will cook in half the time. Kale and collards can be treated like spinach — lightly cooking and using them as a bed for a mail meal or poached eggs or as a filling for omelet's and crepes. They are a wonderful addition to soups and pastas.
Dandelion greens are often used in salads or cooked like spinach. Some people like to slice, cook, and serve them in a little chicken broth. Blanched or coarsely chopped raw dandelions greens are excellent in cheese omelet's, and they can be substituted for spinach in a variety of dishes, including eggs Florentine, quiches, and frittatas.
To steam spinach or other tender greens, place them in a pot, cover, and put on very low heat. Don't add water - the moisture that clings to the freshly rinsed leaves is enough. Spinach and beet greens cook very quickly, so they must be watched carefully. After the leaves have steamed for a minute or so, turn them so that they will cook evenly (use tongs or a pair of forks). Replace the lid for another minute, them turn the greens again. Continue to check and turn the greens frequently to avoid burning and to cook the leaves evenly; if desired, season them with salt, a little sprinkle at a time, each time you turn them. Spinach and beet greens are done when all the leaves are wilted but are still nice and green; depending on the quantity, it should take less than five minutes. Check and adjust the seasonings and add a squeeze of lemon juice or a dab of butter and a grating of nutmeg if desired. Sautéed greens are great mixed with some salsa.
Many greens have a bitter reputation, pair them with intensely flavorful ingredients—like feta cheese, goat cheese, bacon and walnuts—to balance the bitterness.
Here is a link to a wonderful visual guide to cooking greens from Epicurious and a terrific article on Cooking Greens for Green Haters
Recipe from Coconut & Lime Blog
Big Mess O’ Greens
Ingredients:
- 2 lb mustard greens
- 2 quarts chicken or turkey stock
- 4 cloves garlic, sliced
- 3 smoked turkey legs
- 2 habanero peppers, seeded, stemmed and sliced
- 2 onions, diced
- 2 bay leaves
- 1/2 cup apple cider vinegar
- 2 tablespoons sugar
- 2 tablespoons canola oil
- 1 teaspoon dried thyme
- 1/4 teaspoon salt
Directions:
First, remove the stems from the greens and tear them into small pieces. Rinse thoroughly. I suggest rinsing then running them through a salad spinner because they are often quite sandy. In a large (at least 8 quart) pot, heat the oil. Saute the onions, garlic, peppers, thyme and bay leaves until just golden, about 10 minutes. Add the broth, turkey legs, salt, pepper and sugar. Bring to a boil, skimming off anything that rises to the surface. Reduce heat and simmer 1 hour. Remove the turkey legs and pick off all of the meat. Reserve the meat, discard the bones. Add the greens, return to a boil. Stir so all of the greens are coated in broth and starting to wilt. Reduce heat and simmer about 30 minutes, adding the turkey back in during the last 5 minutes of cooking time. Serve hot with crusty bread for sopping up the juices.
Yield: Approximately 10 servings
