Cruciferous Vegetables

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Cooking With
Green Leafy Vegetables
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What are green leafy vegetables?
Dark-Colored Lettuces
Spinach
Bok Choy
Turnip Greens
Dandelion Greens
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What are green leafy vegetables?

• arugula escarole
• beet greens mustard greens
• bok choy rapini
• collard greens Swiss chard
• dandelion greens watercress

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Why eat green leafy vegetables?

• Green leafy vegetables provide important
  nutrients
• Vitamins
• Vitamin A
• Vitamin C
• Minerals
• Fiber

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Why eat green leafy vegetables?

• Nutrients may reduce cancer risk
• Vitamin A is necessary for healthy body tissues
• Vitamin C acts as an antioxidant
• Fiber helps remove digestive wastes

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How much should we eat?

• At least 3 to 4 servings / week
• One serving is
• 1/2 cup of cookedgreen leafy vegetables
• OR
• 1 cup of raw greenleafy vegetables

1/2 cup
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Which ones should we eat?

• It is important to eat a variety!

Wednesday
Friday
Monday
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Fresh versus Frozen
Frozen
Greens
Greens

• Nutrition
• Virtually identical nutrient content
• Fresh may even be lower in nutrients
• If shipped long distances
• If stored longer
• Frozen usually packaged immediatelyafter harvest

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Fresh versus Frozen

• Nutrition
• Green leafy vegetables are naturally low in fat,
  whether fresh or frozen
• Butgo easy on frozen vegetables packed in
  butter or cream sauces

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Fresh versus Frozen

• Cost
• Fresh vegetables may save you money
• When they are in season
• When they are grown locally

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Fresh versus Frozen

• Cost
• Frozen vegetables can save you money
• When fresh vegetables are out of season
• Frozen vegetables can save you time, too!
• Choose diced or chopped
• Choose generic or store brands

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How do we choose and storegreen leafy vegetables?

• Choose vegetables that are dark green, crisp, and
  firm, without signs of yellowing or wilting
• Wrap in damp paper towels and place in perforated
  plastic bag in refrigerator
• Keep fresh greens up to 1 week
• Keep frozen greens up to 6 months

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How do we prepare and cook green leafy vegetables?

• Please refer to your tips sheet as we continue

Tips!
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Summary of preparation and cooking of green leafy
vegetables

• Wash thoroughly in warm water
• Trim off tough stems
• Steam, boil, stir-fry, microwave, or eat milder
  greens raw

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Green leafy vegetables and your family

• How can you introduce green leafy vegetables to
  your family?