7/27/2019 Leafy Greens
1/2
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
The Fresh Pick Reviewis
an informative newsletter
designed to provide a vari
of interesting facts, gures
and health benets as the
relate to our featured Fres
Pickitem of the month. W
hope you enjoy this newsl
and if you have any feedb
on how to make ourFresh
Pick Revieweven better,
please email your suggest
or comments to reshpck
ewrksmrketng
7/27/2019 Leafy Greens
2/2
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