Quick Links

By Jennifer Vagios, R.D.
APOGEE’s Dietitian

When clients tell me they want a more healthful diet, but aren’t sure how to go about it, I always ask, “Are you eating your greens?”

By greens, I mean leafy vegetables such as kale and Swiss chard that thrive in cooler temperatures. These tasty veggies add nutrition to any meal—try to include them in your diet three to five times a week. My favorites are kale and Swiss chard; collard and mustard greens are also nutritious and easy to prepare.  I shred greens and add them to soups, stews, salads, pasta sauces and omelets.

Rich Sources
The deep green color of kale and Swiss chard is one clue that their thick leaves are packed with nutrients: These vegetables are excellent sources of vitamin A, vitamin C and manganese; both also contain vitamin K, magnesium, potassium, iron, vitamin E and dietary fiber, with Swiss chard delivering more of these nutrients. In fact, there’s so much vitamin K in Swiss chard that people using blood thinners such as Coumadin should check with their doctor before making it part of their regular diet. Swiss chard also contains the phytonutrient anthocyan, which has given this vegetable bragging rights to possibly protect against digestive tract cancers. All winter greens are a very good source of calcium.

Shop for Fresh
At the store, choose greens that have a deep, dark color, without wilting and discoloration. Store them with a damp paper towel in a plastic bag in the fridge and wash in cold water before using; I use a salad spinner.

Chop
You’ll be able to use the celery-like stem of Swiss Chard—just chop or shred it along with the leaves. If your kale has a thick center rib, you may want to remove it with two swipes of a knife before slicing the leaves into ribbons or shredding them by hand.

Sauté or Steam
As well as tossing them raw into soups, stews, sauces and omelets, you can sauté greens to use them as a side dish. Start with eight cups of chopped or shredded greens, 1/2 cup of water and minced garlic to your taste. Saute the garlic in a tablespoon of olive oil to soften it, then add the greens and water. Stir, cover and cook until wilted. Or steam your greens, then top them with garlic, lemon juice and olive oil. Make enough for two meals and use the leftovers in an omelet, sauce or even a burrito!