What Do I Do With My Leafy Greens

Leafy greens are an excellent addition to any meal or snack. They are rich with nutrients including vitamin A, potassium, and folate, and are refreshing on a warm day. They can be enjoyed raw or cooked and fit well with many different kinds of dishes. Below are a few examples of leafy greens found on the grocery store shelves.

Some leafy greens can even come from the tops of root vegetables, like beets, turnips, or carrots. They can be easily substituted for another leafy green in recipes, so if you have one but not the other, don’t fret! 

Do I have to wash leafy greens? Yes! You should always rinse fresh produce with water to remove any surface dirt on them. Some packaged greens may be prewashed, but when in doubt, they should be rinsed. 

Can I use canned or frozen greens? Canned and frozen vegetables have the same nutrients as fresh produce! While their texture may differ, the taste and nutrient quality is the same. They’re great additions to mixed dishes.

How can I cook leafy greens? Leafy greens are great bases for salads or can be cooked a few different ways. They can be sauteed with oil and vegetables, braised in cooking liquid like stock or sauces, or thrown in soups or mixed dishes. Get creative with them!

How do I store leafy greens? Leafy greens should be stored in a dry place in the refrigerator. Moisture can make them go bad quicker, so plan to use them within a few days. Try to store them in a covered drawer or on a higher shelf to prevent contamination with raw meats.

Tips And Tricks To Get The Most Of Your Leafy Greens

• Improve the taste of bitter greens like arugula, mustard greens, kale, and others with a little acid from vinegar or lemon juice.

• Use lemon or orange juice with spinach or kale to get a little extra iron from your greens. 

• Choose leafy greens that are firm, crisp, and green.        

• Add frozen and canned greens, like spinach, to mixed dishes for more fiber. 

Ideas To Use Leafy Greens Without a Recipe

• Steam bok choy and pair it with Asian-style rice dishes or soups.

• Use arugula, kale, romaine, and spinach as a base for salads. 

• Add leafy greens to sandwiches, burritos, wraps, or breakfast rolls for extra texture.

• Blend leafy greens into smoothies for a fun green treat. 

Spinach and Artichoke Pasta

Introduce new vegetables like spinach and artichoke to your kids with this creamy and delicious recipe!

https://wicworks.fns.usda.gov/recipe/spinach-and-artichoke-pasta