Our ancestors used to eat up to six pounds of greens daily. Currently, most Californians don’t even get the recommended 3 cups of greens a week. Dark green leafy vegetables, when compared calorie for calorie, are perhaps the most concentrated source of nutrition in any food.

Greens are low in carbohydrates (carbs) and the carbs that are present are packed in layers of fiber, which makes them very slow to digest. This slow digestion allows greens to have very little impact on blood glucose. This feature makes them a freebie carb-wise, meaning if you count carbs you don’t have to count these!

Greens are typically eaten either raw (for example in a salad or cooked), by stewing, poaching, braising or steaming. Either way you like them, give one of my favorite combinations a try!

• Spike seasonings (from our Natural Foods department) seem to go with any cooked or raw greens.
• Caramelized onions and garlic
• Rice or balsamic vinegar or lemon juice. It’s acidic, so add at the end of cooking, just before serving.
• Hot chiles in some form (dried pepper flakes, hot sauce, etc.)
• Worcestershire Sauce, Anchovies or Fish sauce to enhance taste perception (you don’t taste the fish so don’t worry).
• Ginger as either powder, crystallized or paste
• Cream and/or cheese

Don't know which greens to eat? Start with these:

• 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.

There are many other lettuces too.
 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.

Or just visit our recipe center for more great recipe ideas!