Dark Green Leafy Vegetables:

What are dark green leafy vegetables?

Dark green leafy vegetables are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, folate, iron and calcium. They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health. It is recommended that teenage girls eat 3 cups of dark green vegetables per week, or about ½ a cup every day.

Dark green vegetables are also high in fat-soluble vitamins such as vitamins A, K, D, and E. These vitamins require a little bit of dietary fat in order for the body to absorb them. When you eat dark green vegetables, make sure to add a teaspoon of dietary fat, such as butter, olive or canola oil, cheese or salad dressing to make sure your body absorbs all of the vitamins you eat.

What are some examples of dark green leafy vegetables and the best way to eat them?

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

Quick and Easy Recipe Ideas:

Dark green vegetables are very tasty and easy to add to your daily meals. Look for them at your local grocery store and try some of these recipes!

• Make a salad: Leafy greens such as romaine lettuce, spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.
• Wrap it up: Make a wrap with tuna, chicken, or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
• Add to a soup: Try mixing leafy greens such as collard greens, kale or mustard greens into your favorite soup.
• Stir-fry: Add chopped leafy greens or brocolli to your stir-fry. Chicken or tofu stir-fried with olive or canola oil and your favorite dark green vegetable is delicious!
• Steam it: For something new; steam collard greens, kale, or spinach. Add water to a pot and place a steamer with the vegetables into it. Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft.

Information obtained from http://www.youngwomenshealth.org/leafy.html