Cooking with Leafy Greens
Enjoy leafy greens prepared in ways you and your family like best. Raw or cooked, in a family recipe, as a side dish or a
main dish. Tender, softer greens can be eaten raw or lightly cooked. Greens with thicker leaves and stems, and stronger
flavor are often cooked before eating. Short on time? Greens can be prepped and ready to eat in 10 minutes or less!
Choose: Take your pick! Choose fresh greens that are bright in color and are not wilted, bruised, or have large
holes from insects. Some greens like arugula and mustard greens have a stronger, more bitter flavor. Greens like
spinach, Swiss chard, and baby kale have a mild flavor.
Clean: Wash all fresh greens under running water before preparing and eating. Be sure to separate leaves and rinse
between any folds to wash away hidden dirt.
Cook:
- Boil or Steam: Steam greens in a colander or steamer basket over simmering water. Boil washed and chopped greens in salted water.
- Sauté: In a pan over medium-highheat, add 1 Tablespoon of vegetable oil. Add greens and stir often until wilted. Add flavor with garlic, onions, and your favorite spices like cumin or red pepper flakes.
Eat: Enjoy tender baby greens in salads, sandwiches or wraps, tacos, and added to quick-cook stir-fry recipes.
Enjoy tougher greens in sauces, soups, and stews, or as a side dish. Make it a meal by adding rinsed, canned beans
and diced tomatoes.
| Softer Greens | Tougher Greens | |
|---|---|---|
| Choose |
spinach, arugula, tatsoi, mizuna, watercress, |
collards, Swiss chard, fenugreek, escarole, bok |
| Prepare |
Leave greens whole or slice/tear leaves into |
Cut or tear leaves away from stems. Cut the leaves |
| Cook | Cook 1-2 minutes, then drain. |
Cook 5-7 minutes or longer to desired texture, |