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Get Into TheGame With

LeafyGreensLeafy Greens, as the name implies, are plant

leaves that are cooked and eaten as a vegetable

and are sometimes accompanied by additional

stems or stalks. Leafy greens include many items

ranging from lettuce to cabbage to Swiss chard! They

have a variety of nutritional benets, along with tons of

cancer ghting and prevention elements. There are very

few other vegetables that are as rich in essential vitamins,

vital minerals and food value.

There are many different types of greens all with their own unique qualities. For

example kale, a rufed cream, violent and pink leaf is the top leafy green source

of carotenoids, which promotes eye health and may help lower the risk of aging.

Swiss chard, a delectable tasting vegetable with stalk-like stems and broad, crisp

leaves are a great source of iron and are the best greens to lower blood pressure.

And the list goes on and one. To store most leafy greens, wrap them in a damp

paper towel and then place them in a plastic bag to store in the refrigerator. Most

greens, if purchased in good condition, will last up to one week.

NutritionnotesMany leafy green vegetables are excellent sources of Vitamins A and C and

contribute calcium, iron, ber and other nutrients. According to the National

Cancer Institute, foods rich in Vitamins A and C have been associated with the

reduced risk of certain cancers. Leafy Greens are also very low in calories and

sodium and are fat and cholesterol free.

Types ofLeafy Green Arugula or Rocket Salad

Beet Greens

Belgian Endive

Brccl

Bok Choy

Cbbge

Collards

Crly Ene

Dandelion Greens

Escrle

Flowering Cole (Flowering Kale, Salad

Kle

Lettuces

Mche (Lmbs Lettce)

Mustard Greens

Rcch Rapini

Spnch

Swiss Chard

Trnp Greens

Watercress

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Its AllHistoryThe two most similar types of leafy greens are kale and

collards-both originating as primitive non-heading cabba

hence the Latin name Brassica oleracea, variety aceph

which means without a head. Theres some debate

as to whether these greens originated in the eastern

Mediterranean or Asia Minor given the nomadic nature

prehistoric traders and tribes that took these greens se

with them. What is certain is that both have been grown

eaten for over 2000 years!

Unlike other leafy greens, spinach was unknown to the

ancient Mediterranean world. However, in central andsouthwestern Asia (part of what we know today as Iran

and in ancient times called Persia), it may have originat

from Spinacia tetranda - a wild edible green. In fact, in

647, spinach was taken from Nepal to China where its

referred to as the Persian green.

It was not until the rst Africans arrived in Jamestown,

Virginia in the early 1600s that America got its rst taste

of green leafy vegetables. Greens were just one of a fe

select vegetables African slaves were allowed to grow a

harvest for themselves and their families. Even after the

African slaves were liberated in the late 1800s, their lov

of greens continued, and they kept handing down their

greens recipes from one generation to the next. Today,

many varieties of greens continue to be a traditional offat potlucks, picnics, parties and family dinners, and are

staple in African-American culture.

review

For TheRECoRdHEaviEST CaBBaGE

WHo Steven HubacekWHere United States

WHen September 04, 2009

dETaiLS The heaviest cabbage weighed

57.61 kg (127 lb) and was presented

at the Alaska State Fair by Steven

Hubacek (USA) of Wasilla, Alaska,

USA, on 4 September 2009.

1937

Lets Get CookingEGG WHiTE oMELET WiTHSPiNaCH oR CHaRd(MAKES 1 OMELET)

iNGREdiENTS:

1 teaspoon olive oil 2 cups spinach or chard leaves

pepper (freshly milled)

3 egg whites, beaten with 1/2 teaspoon

chopped marjoram or chives

diRECTioNS:

1. In a small nonstick skillet, heat one teaspoon of oil.

2. Add the spinach or chard, and cook until its wilted.

3. Season with salt and pepper, then move to a plate.

4. Add the second teaspoon of oil to the pan, then pour in the whites.

Tilt the pan to spread them out, then cook over medium heat until

theyre set.

5. Season with a pinch of salt and pepper, arrange the spinach over

1/3 of the eggs, then gently prod the eggs over to make a rolled

omelet.

By TheNuMBERS

14THE aMouNT of CaLoRiES

iN oNE CuP of CHoPPEd

RaW SPiNaCH

The year the spinachgrowing town of CrystalCity, TX erected a statue ofPoPeye as a tribute to thecharacters help in growingthe consumption of spinach.

Leafy Greens Council33 Pheasant LaneSt. Paul, MN 55127Ph: 615.484.7270www.leafy-greens.org

NuTRiTioN faCTS:100 clres, 4.5g t,

210mg sm, 2g ber