By Nicole Vanderwyst
Eating these green gems is no chore! They’re some of the easiest and most flavourful ingredients to prepare, and they’re brimming with vitamins that will make you feel energized.
Kale
How to buy it:
Look for kale with leaves and stems that are firm and crisp, not limp. Smaller leaves will have a milder flavour and tender stems. Watch out for leaves with brown or yellow spots. Trim off larger stems before cooking, as they may be fibrous and tough.
What’s the big deal?
Loaded with calcium, kale is also rich in fibre, antioxidants, iron, potassium, vitamin K, and vitamin C, making it one of the most nutritious vegetables you can include in your diet.
What to do with it:
Briefly sauté torn kale leaves with slices of garlic, extra virgin olive oil, sea salt, and pepper for a tasty side dish.
Include chopped fresh kale in coleslaws and salads and steamed or sautéed kale in bean, lentil and pilaf dishes.
Collards
How to buy it:
Like other greens, collards should have deep green leaves and stems that are firm, crisp, and free of brown and yellow spots. Avoid wilted leaves. Also look for smaller leaves for a milder taste.
What’s the big deal?
Just as nutritious as its close cousin kale, collards contain higher amounts of vitamins and minerals such as folic acid, B vitamins, calcium, zinc, iron, and vitamin A when cooked.
What to do with it:
Use fresh or steamed leaves for wraps, salad, and noodle rolls.
Add blanched collards to casseroles, quiches, and risottos in place of spinach.
Swiss Chard
How to buy it:
When buying chard, make sure the leaves have a vibrant green colour and shine to them. Avoid leaves that have a faded colour or any discoloured spots. Also look for stems that are crisp – not spongy – and free of splits or holes.
What’s the big deal?
Swiss chard is known for its excellent nutritional value and brain-boosting potential; chard was favoured by Aristotle and was often included on the dinner tables of ancient Rome and Greece.
What to do with it:
Try adding sautéed chard to a creamy sauce for an outstanding linguini dish, or use the sauce as a topping for potatoes and other vegetables.
Instead of lettuce, try chopped Swiss chard in tacos and wraps.
Broccoli
How to buy it:
Make sure the broccoli you choose is firm with tightly packed florets. Watch out for brown or yellow spots on the florets and split or dried stems, as they usually mean the broccoli is past its prime.
What’s the big deal?
One cup of whole cooked broccoli has just as much calcium as a half-cup of cow’s milk. And don’t toss the stalk or the leaves: cook both of them the same way as the rest of your broccoli.
What to do with it:
Purée steamed broccoli florets and stalks in a blender with some miso, lemon juice, olive oil, salt, and pepper for a delicious pasta sauce or savoury topper for rice, potatoes, or other vegetables.
