Greens-they’re not just for salads
We are entering spring green season on the farm and we have so many greens! Greens or leafy vegetables are full of health benefits. Spinach is coming in strong and such a powerhouse of vitamins. It is high in vitamin A, vitamin C, vitamin E and K. It can help improve blood sugar, lower cancer risk and its good for your bones. Kale is a superfood full of fiber, antioxidants, calcium, vitamins like C and K and iron. Its great for supporting your immune system, managing blood pressure and can also possibly reduce cancer risk. Brassicas like bok choy, arugula and mustards all have similar benefits as well.
Salads are great and versatile but sometimes a person just wants something different. There are many ways to add more greens to your diet and the benefits they offer. Here are 5 suggestions to help you eat your greens:
Add to soups. One of our family favorites (besides chicken soup) is Zuppa Toscano soup (https://www.foodnetwork.com/recipes/food-network-kitchen/copycat-zuppa-toscana-5565099). It is an Olive Garden regular and pretty easy to make on your own. It contains sausage, bacon, potatoes and a few handfuls of kale toward the end of cooking. Minestrone is another delicious soup to try where you an add a few handfuls of chopped kale or spinach toward the end of cooking. You’ll be amazed at how much the greens cook down.
Smoothies! I love adding kale and spinach to smoothies. The kids love them too and don’t really even know they are in there. I don’t have a specific smoothie recipe to follow but usually toss some yogurt for protein (a must have according to my dietician cousin), a banana, frozen strawberries or blueberries and a handful of kale or spinach. I’ll add some milk if its too thick to blend.
Pesto-This is a great recipe if you find you have an excess of greens. You don’t need basil to make pesto! I’ve made some delicious, peppery arugula pesto by basically just substituting arugula for basil. You can also make pesto from spinach, substituting most of the basil for spinach. Blend up the ingredients and toss with some cooked pasta or serve over warm French bread for a healthier meal, full of vitamin goodness. Check out this site for great recipe ideas for all things non-basil pesto: https://www.myrecipes.com/ingredients/pesto-recipes-without-basil?
Quiches (with a crust) or frittatas (without a crust) are an easy and elegant way to sneak more greens into your meals. I just saute a chopped onion, add a few handfuls of greens, place in a baking dish (prebake the crust slightly if using), toss some cheese over the top, add some cooked sausage, bacon or ham if desired, then mix up 3 eggs with 1 cup milk, add salt and pepper and pour over the greens. Bake at 425 for 15 minutes then reduce heat to 350 and bake another 25-30 minutes. Perfect for breakfast, dinner and anywhere in between.
Make some chips! You can bake kale or spinach to make a veggie chip, perfect for satisfying those crunch cravings. Give this recipe a try: https://brooklynfarmgirl.com/baked-spinach-chips/
Bonus: dehydrate any green, blend and store in a cool, dry place. You can use this veggie powder in smoothies, pasta sauce, over sandwiches, on burgers and so much more. Get more vitamins in naturally!
It’s a great time of year to eat healthier and eat more locally. Greens are the first bounty of springtime and they are so, so healthy for you. How many different ways do you eat your greens?
Farming in your service,
Jackie
