A Field Guide to Dark Leafy Greens by Johanna Keigler
PHOTO: JOHANNA KEIGLER
The abundance of the leafy green world is glorious, but its diversity can be intimidating to an unfamiliar palette. My favorite greens include chard, mustard greens, bok choy, broccoli rabe, collards, and of course, kale. There are so many more varieties of leafy greens that I donât have room for here: spinach, escarole, dandelion greens, turnip greens, cauliflower greens (donât toss these away when youâre cooking cauliflower, just add them to the dish too!). I could write a guide on solely kale varieties, from the classic Curly Kale to the reptilian-looking Tuscan Kale to the bright Red Russian to the stoic broad-leafed Portuguese Kale. My first experience with the cornucopia of leafy greens happened while working on a farm in California during March, which happens to be the season of dark leafy greens. The mustard greens there grew so abundantly, Iâd eat a whole bunch sautĂŠed and stuffed in a tortilla nearly every day. When prepared without attention to flavor and texture, dark leafy greens can leave much to be desired. But with a bit of thought (and a pinch of salt and squeeze of lemon), even bitter dandelion greens and tough collardsââthough eschewed
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by nearly every childââcan be transformed into hearty yet bright additions to any meal. The easiest way to cook any leafy green is to sautĂŠ it in oil with garlic for five minutes on medium heat. Splash in a soupçon of acidityââ lemon juice or balsamic vinegar perhapsââand season with salt and pepper. Hearty greens hold strong flavors well, so add your favorite spices or hot sauce. Theyâre also lovely added to any soup or stew, five minutes before itâs doneââjust add the stalky parts earlier to give them time to soften. Cooking up these dark leaves comes with lots of nutritional benefits, too. Many are rich in vitamins A, C, E, and K. Bok choy and mustard greens even contain some of the B vitamins, like folate. Leafy greens are a great source of calcium, and contain minerals like iron, potassium, and magnesium. Made up of cellulosic plant cells, hearty greens provide plenty of fiber, and dark green leaves are also high in cancer-preventing antioxidants (USDA).
