Guide to Preparing and Preserving Leafy Vegetables: Techniques for Cooking and Storage

Leafy greens are more than just a side dish on your dinner plate. They are nutritional powerhouses, packed with vitamins, minerals, and antioxidants that can boost your health. Let's take a tour through some of the most versatile and nutritious greens you can find.

Arugula: The Versatile Peppery Green

Arugula, with its peppery flavour, is a versatile salad green. It can be used in punchy vinaigrettes, sautéed and chopped for creamy pasta dishes, or added to flatbreads and pizza. Arugula is rich in vitamin K, making it a great choice for those looking to boost their intake of this essential nutrient.

Bok Choy: Mild and Tender

Bok choy, a mild and tender green, is a staple in Asian cuisine. It can be added to stir-fries for a subtle flavour or grilled for a crunchy texture. Bok choy is a great addition to your meals, providing a variety of nutrients.

Watercress: A Nutritional Champion

Watercress, ranked at the top of the U.S. Centers for Disease Control's Powerhouse Fruits and Vegetables list, is a peppery, slightly spicy green that deserves more love. It's a nutritional powerhouse, packed with vitamins and minerals.

Collards: A Chewy Delight

Collards, with their more assertive, slightly bitter flavour and chewier texture than kale, are high in vitamin A, vitamin C, calcium, and vitamin K. They make a great addition to any meal.

Escarole: Robust Flavour, High Fibre

Escarole, with its slightly thicker leaves and distinctive bite, lends a robust flavour to salads. It's also high in fibre, making it a great choice for those looking to boost their fibre intake.

Beet Greens: A Delightful Surprise

Beet greens, often overlooked, can be steamed or sautéed and are a good addition to wilted or raw greens with citrus, minced raw shallots, or Dijon mustard-based vinaigrette.

Swiss Chard: An Antioxidant Superhero

Swiss chard, another antioxidant superhero, tastes similar to beet greens and spinach. It can be sautéed or steamed and flavoured with balsamic or red wine vinegar, or crushed red pepper flakes.

Mustard Greens: Spicy and Nutritious

Mustard greens, with their spicy, peppery kick, pair well with acids such as vinegar or lemon juice. They are often paired with Asian-inspired accents or Southern flavours.

Romaine Lettuce: Hearty and Nutritious

Romaine lettuce leaves are hearty and pack a variety of nutrients. They are often used to make Korean-style lettuce wraps with stir-fried sesame chicken.

Spinach: A Nutritional Powerhouse

Spinach, with its mildly bitter flavour, pairs well with bacon, lemon, garlic, black pepper, or sesame seeds. It's a great source of protein, with 5.36 grams of protein per cup (cooked).

Turnip Greens: A Peppery Bite

Turnip greens have a slightly peppery bite and can be cooked with black-eyed peas, ham hocks, onions, or bacon.

Cabbage: Versatile and Nutritious

Cabbage, a versatile green, is rich in nutrients such as magnesium, potassium, folate, and vitamins. It can be used in dishes like deconstructed egg rolls.

While we couldn't find a specific recipe collection for these delicacies, each of these greens offers a unique flavour and nutritional profile that can elevate any dish. Experiment with them in your cooking and enjoy the health benefits they bring!

Guide to Preparing and Preserving Leafy Vegetables: Techniques for Cooking and Storage