绿色的好处

Green leafy vegetables, known as ‘greens’ are getting attention as nutritional super-stars.

Most greens are packed with nutrients, 维生素, 和 minerals so these leaves are great to heap onto your plate. They can be used in a variety of recipes 和 they taste great too.

If you’ve never cooked them – or if you’ve found them tough to chew – take heart 和 follow these tips for cooking greens into delicious dishes.

羽衣甘蓝

• 外观 – Ruffled, very thick, dark green leaves with very light green stems
   
• 味道 -大胆而近乎苦涩
   
• 准备 – Turn crunchy leaves into tender greens by making:
  
  • 汤 – Cut into thin ribbons 和 add to any soup. 羽衣甘蓝 & Apple 汤 is especially delicious: Sauté sliced kale with a chopped onion 和 apple; then add 2-3 cups low-sodium chicken broth; puree in a blender if desired; top with a spoonful of low-fat plain yogurt.
  • 羽衣甘蓝芯片 – Wash 和 dry leaves with a towel; tear into bite-sized pieces; drizzle with a little vegetable oil 和 black pepper. Bake at 350° for 10-15 minutes until crispy.

瑞士甜菜

• 外观 – Dark green leaves with beautiful bright pink, yellow or white stems
   
• 味道 – Slightly tart 和 pungent, not as bold as kale
   
• 准备 – Cut out the stems 和 cook separately. Slice the leaves into thin ribbons 和 cook as follows:
  • 全谷物面食 – Toss leaf ribbons into the pasta water during the last few minutes that the pasta cooks; then drain along with the pasta 和 serve according to your pasta recipe or just toss with olive oil 和 herbs.
  • 而不是一床米 – Fish or shrimp is delicious on Swiss chard ribbons sautéed in a little vegetable oil with garlic, 和 2 tablespoons of water; cook until bright green 和 tender-crisp about 2-3 minutes.

芝麻菜和莴苣

• 外观 – Arugula has bright green leaves shaped like oak leaves; escarole looks like a soft-ball-sized head of curly lettuce.
  
  
• 味道 – Both taste peppery; escarole has a more bitter bite
  
  
• 准备- - - 使用生的、洗过的叶子:
  • 沙拉 – Serve as the bed of a sweet salad, like one topped with orange slices, dried unsweetened cranberries or raisins. Crunchy nuts add contrast 和 just 1 teaspoon of a bold blue cheese or aged cheese make the greens taste sweeter.
  • 三明治 – Add crunch 和 variety to low fat s和wiches on whole grain bread; top with a sweet component like apple or pear slices.