People have been eating leafy greens for thousands of years. When the first Africans arrived in North America in the early 1600s, America got its first authentic taste of dark green leafy vegetables, which they grew for themselves and their families. Over the years, cooked greens developed into a traditional African American food. Ultimately, they became essential in Southern regional diets and are now enjoyed nationwide.

Why Eat Green Leafy Vegetables

Dark green leafy vegetables are excellent sources of nutrition. Salad greens, kale, and spinach are rich in vitamins A, C, E, and K ; broccoli, bok choy, and mustard are also rich in many B vitamins. These vegetables contain an abundance of antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high fiber, iron, magnesium, potassium, and calcium levels.

Furthermore, greens have minimal carbohydrates, sodium, and cholesterol. One of the most appealing benefits of dark green leafy vegetables is their low-calorie and carbohydrate contents. These features make them an ideal food for achieving and maintaining healthy body weight. Adding more green vegetables to a balanced diet increases dietary fiber intake, which, in turn, regulates the digestive system and weight management. The Dietary Guidelines for Americans recommends increasing the average intake of fruits and vegetables, particularly those that provide more vitamins, minerals, and fiber. Dark leafy greens fulfill this need. Wide varieties of greens are available—the most popular are collards, mustard greens, turnip greens, chard, spinach, and kale. There are many ways to enjoy a meal with leafy greens:

Make a salad:

Perk up salads with small tender leafy greens such as romaine lettuce, spinach, and arugula mixed with different kinds of tomatoes, cucumbers, and carrots.

Wrap it up:

Make a wrap with tuna, chicken, or turkey, and add romaine lettuce, spinach, arugula, and other veggies for extra flavor.

Add to the soup:

Add greens with more extensive, more rigid leaves, such as collard greens, kale, or mustard greens, into your favorite soup.

Stir-fry:

Add chopped spinach, bok choy, or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion, or ginger.

Steamed:

Steaming collard greens, mustard greens, kale, or spinach until they are slightly soft.

In an omelet:

Add steamed broccoli and spinach to an omelet for a vitamin and iron-rich meal.

How to Fresh Select Leafy Greens

Choose fresh, crisp, green bunches with no evidence of insect damage. How to Store Fresh Leafy Greens Loosely wrap greens in damp paper towels. Refrigerate in a plastic bag for use within three to five days.

Chicken Florentine Recipe (4 servings) Ingredients

4 cups firmly packed baby spinach leaves, washed with stems removed, or 1 (10 oz.) package of frozen, chopped spinach

1 tablespoon olive oil

1. teaspoon dried and crushed or 2 teaspoons fresh thyme

2. cloves garlic, peeled and chopped

½ cup onion, finely chopped

1 tablespoon flour

1 cup low-sodium chicken broth

4 grilled or roasted skinless chicken breasts shredded or chopped

2 lemons, to yield 2 tablespoons grated lemon peel and 4 lemon wedges for garnish

Directions

1. Place spinach in a large skillet over medium heat. Cover and cook until spinach is wilted or frozen spinach is heated through. The spinach should be a dark, rich green color. Take your time. Remove spinach and drain well.

2. Heat oil, thyme, garlic, and onion in the same skillet. Sauté until the onion is transparent. Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed. Return chopped spinach to the sauce and mix well. Heat through.

3. Stir half the chicken into the sauce.

4. To serve, spoon equal amounts into four small casseroles. After portioning, top each with the remaining chicken and ½ Tbsp grated lemon peel. Place in a preheated 300ºF oven for 10 minutes. Serve each with a lemon wedge.

Nutrients Per Serving: 160 calories, 6 g total fat, 0.5 g saturated fat, 22 g protein, 8 g carbohydrates, dietary fiber, 1 g total sugars, 0 g added sugars, and 470 mg sodium