f o o d
GOOD AND
HEALTHY
Green Goodness
Kale, collards, spinach, and their cool-season kin
are unequaled in nutrition, flavor, and versatility.
by MARGE PERRY photos ANDY LYONS food styling JILL LUST
K A L E -G O A T C H E E S E
FR ITTA TA
Recipe on page
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what are they?
Winter greens
are the hearty, high-nutrition cousins of lettuce.
They
include familiar greens such as spinach as well as kale, chard, collard
greens, and mustard greens.
Because greens are a little sturdier than lettuces, they keep their
texture and shape when cooked, opening up many preparation
options. These recipes include sauteing, boiling, wilting, and steaming.
w h y th e y 're
g o o d fo r y o u
“Leafy greens are full of
nutrients like vitamin C, beta-
carotene, calcium, folate,
vitamins E and K, and iron.
They’re low in calories, and
they taste great,” says Kathy
McManus, director of nutrition
at Brigham and Women’s
Hospital in Boston.
YOUR EYES
Greens contain the
antioxidants zeaxanthin and
lutein which may reduce the risk
of cataracts and age-related
macular degeneration by filtering
out harmful light waves. Sauteing
greens in olive oil makes lutein
more available and easier for
your body to absorb. Greens also
provide lots of vitamin A which
your eyes need to see at night.
YOUR BLOOD
The iron in foods
like spinach and Swiss chard
helps ward off anemia, but your
body needs vitamin C to absorb
the iron efficiently. Greens
contain some vitamin C, but
pairing them with additional
foods high in vitamin C, such
as red peppers, enhances
their effectiveness.
YOUR BONES
While many
greens contain calcium, some
are also high in oxalates, which
prevent your body from
absorbing it. If calcium is a
concern, stick with greens
highest in calcium and lowest in
oxalates, such as kale, mustard
greens, and turnip greens.
YOUR SKIN
Greens are a
good source of vitamin C.
“Vitamin C can help keep your
complexion young and heal
wounds,” says McManus.
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OCTOBER 2009 BETTER HOMES AND GARDENS
