Yes, You Should Eat Your Greens!

Display of greens at the local grocer

Popeye was a forward-thinking guy–he recognized the value of a fresh head of spinach! While it’s a bit much to think you’ll have biceps bigger than Arnold’s if you eat like Popeye, it’s true that you’ll feel better and have more control over your weight when greens take up more of your plate. The feeling-better part comes from their high levels of minerals (such as iron and calcium) and antioxidants like beta-carotene — large amounts of chlorophyll in green leafy veggies mask the typical bright-orange color associated with carotene-rich produce. (When leaves begin to lose their chlorophyll in autumn, the beta-carotene becomes visible in the form of beautiful fall foliage.) The weight-control part is due to the presence of omega-3 fats in greens: emerging research suggests that we’re less likely to put on extra pounds when we have equal amounts of omega-3s and omega-6s in our bodies. You’ve heard me say it before, but it bears repeating that the best sources of omega-3s are in fish, flaxseed, walnuts, pecans, kiwi seeds, meat and dairy products from animals that have been entirely grass-fed…and greens, which are probably the most affordable of the lot.
Greens can be classified into three categories: hearty (the kind you can cook; in fact, in some cases, sturdy greens are bitter when they’re raw), tender greens (they still pack a fair amount of flavor, but their more-delicate structure means they wouldn’t stand up well to cooking), and lettuce greens, or the mild varieties typically used for salads.

Try sauteéing the following types of greens, either in stir-frys or alone. They won’t need much cooking, though–medium heat is best, and only sauteé them for 3-4 minutes. If you’re adding any of these to a stir-fry, add them at the very end. For extra flavor, sauteé the greens with a little bit of minced garlic!

Some hearty greens:
“Classic” spinach (the crinkly kind)
Beet & turnip greens
Collard greens
Kale
Chard
Cabbages (Napa, bok choy, red and green cabbages)

Tender greens are best mixed with other tender or lettuce greens or when served as the base of a salad. Some–like Belgian endive and radicchio–make great platforms for stuffing. Sharp, peppery greens such as watercress and arugula give dishes a bright flair.

Some tender greens:
Arugula
Baby spinach
Chicories (Belgian endive, friseé, radicchio, escarole)
Watercress
Mâche

Lettuce greens range from bland (iceberg) to sturdy (Romaine). Some varieties make great substitutes for wraps–think Asian-style chicken wraps with dipping sauce. Bibb lettuce is so smooth that it’s almost buttery while red-leaf has a more pronounced flavor and a more decorative appearance. The best garnishes are the ones that are tasty!

Lettuces:
Bibb
Romaine
Red and green leaf
Iceberg

So remember, think “green” the next time you’re at the grocery store…and thank your mom and Popeye!

Tags: cabbage, collard greens, greens, health, hearty greens, kale, lettuce, omega 3s, spinach, tender greens