When you hear the word “greens,” what comes to mind? Lettuce? Spinach? Maybe kale? When I think of greens, my first thought is the delicious salad mixes I buy from the farmers market. My partner, Joe, is not a huge fan of salads (or any vegetables, for that matter), but when I brought home some salad mix from a good farmer friend, Joe told me it was the best salad he had ever tasted. And just like that, we were hooked! Now, we almost exclusively purchase and eat local greens or greens that we grow in our own garden.
Greens are nutritionally dense, rich in vitamins A, C, E and K. According to the USDA Agriculture Research Service, greens also have high levels of antioxidants, which may decrease the risk of cancer and heart disease. The USDA recommends adults eat 2-3 servings of vegetables a day, and 2 cups of raw greens make up one serving (Harvard Health Publishing) – that’s probably more than you thought! However, it’s easy to throw greens into just about anything – add it to a smoothie, mix it in your eggs, place a layer of spinach on your pizza. Kale is one of the most nutrient dense greens because one cup of raw kale contains 684% of the daily value for vitamin K, 206% of the daily recommended amount of vitamin A, and 134% of the recommended vitamin C (Healthline). With an even more impressive amount of vitamin K, one cup of cooked collard greens contains 1045% of your daily value (Healthline)! However, not all greens are created equal (Harvard Health Publishing). Iceberg lettuce is the least nutrient-dense salad green as it is made up mostly of water, so make sure to focus on the dark leafy greens which contain more nutrients.
Greens grown in Kentucky include mustard greens, napa (Chinese) cabbage, swiss chard, collards, bok choy, arugula, and numerous varieties of lettuce and kale. Some greens are better cooked like napa cabbage and collards. Lettuce is best eaten raw, and kale and spinach are tasty raw or cooked. All of this talk of greens is making me hungry…so, let’s dive into some of our favorite ways to eat greens!
Spinach
Spinach is a very versatile green and I enjoy it in salads, in wraps/on sandwiches, and cooked in omelets or quiches. If you have an overabundance of spinach (which I often do), you can chop it up and freeze it in ice cube trays to make it easy to sneak some greens into a smoothie! You can also replace some of the basil in your homemade pesto with spinach, or other greens.
Kale
I’ll be one of the first to say that chomping into a raw leaf of kale is not what I would describe as delicious. However, I love kale chips. They are one of my all-time favorite vegetable snacks and I have to admit that I’ve eaten wayyyy more kale as kale chips than I have in salads or anything else. And the best part is, they’re super easy! Follow the steps below to create amazing and crunchy kale chips!
- Preheat oven to 325 degrees F.
- Remove the rib from the kale leaves and rip into small bite-sized pieces.
- Wash the kale in a colander and then put it through a salad spinner to remove as much water from the leaves as possible. I’d even suggest patting the leaves dry with paper towel after you have put them through the salad spinner, particularly if it’s curly kale, because water can get stuck in the “curls.” This is a super important step because if you do not properly dry the kale, it will not be as crispy.
- Toss the kale lightly in olive oil. Don’t go heavy on the olive oil because again, the chips will not be crispy if you douse them in oil. Lay the pieces out on a baking tray and sprinkle salt (and/or other spices) over them; again, go light on the salt & spices.
- Cook in oven for 25-40 minutes, until crispy. About halfway through, flip the kale with a spatula.
- Remove the kale from the oven and allow to cool (it shouldn’t take long). Enjoy! I’ve found these are best enjoyed the day of.
Another way I’ve learned to enjoy kale is “massaged” kale salads. It may sound like a strange idea, but “massaging” the kale takes away some of the toughness and chewiness that comes with kale’s fibrous make-up. All you have to do is remove the ribs from the kale and rip it into bite-sized pieces. Then, place the kale in a bowl, drizzle with lemon juice and olive oil. With your hands, work the lemon juice and oil into the kale, “massaging” it for 2-3 min. Take a taste test to see if you’ve done enough; you might just be surprised! Serve it in a salad with your desired toppings.
Swiss Chard
I had never had swiss chard until I moved to Kentucky. One day, while working at the Franklin County Farmers Market, a farmer offered me a bunch of chard, and of course I took it because who can turn down fresh free veggies? Having no idea what to do with it, I went to my most trusted source for recipes…Pinterest! I found a wonderful recipe for greens and quinoa patties and both Joe and I enjoyed them! It is tasty and nutritious and can be used as a side for a meat, or as the main dish!
Quinoa and Greens Patties
Ingredients:
- 2 cups cooked quinoa
- 2 cups chard, finely chopped (can also use spinach or kale)
- Large handful of parsley, finely chopped
- ¼ cup chickpea flour
- 3 large eggs
- ½ medium onion, finely chopped
- 2 cloves garlic, minced
- Zest of a lemon
- 3 tbsp. lemon juice
- 2 tbsp. olive oil + more for cooking
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- ½ teaspoon Dijon mustard
- ¼ teaspoon hot pepper flakes (optional)
Instructions:
- Add the quinoa, greens, parsley, chickpea flour, eggs, onion, garlic, lemon zest and juice, olive oil, salt, pepper, mustard, and pepper flakes into a large mixing bowl.
- Use a wooden spoon or spatula to mix very well, making sure no clumps of chickpea flour remain.
- Heat a large frying pan over medium heat. Once the pan is hot, coat the base with a thin layer of oil.
- Scoop portions of the quinoa mixture into the frying pan, about 2 tbsp. for each patty. It will be loose, but the eggs will hold it together. Use a spoon to shape the patties into rounder shapes, if desired (before flipping).
- Cook for 2-3 minutes on the first side, until golden brown. Flip the patties and press down lightly with the spatula. Cook the second side again for 2-3 minutes, until golden. Repeat until all of the mixture has been cooked.
- Keep the patties in a warm oven before serving, if you’d like. Serve with avocado or any dips/sauces you like.
- These will keep for a couple of days in the refrigerator in an airtight container and freeze well. They are excellent both hot and cold.
Recipe from Occasionally Eggs.
Napa Cabbage
Check out this recipe from KHC staff member, Bethany, using Napa cabbage (also known as Chinese Cabbage)!
Curtido (Salvadoran Slaw)
This is basically Salvadoran fermented slaw. It is fresh and crunchy and perfect for tacos and quesadillas!
Ingredients:
- ½ head napa cabbage, shredded
- ½ head red cabbage, shredded
- 1 red onion, thinly sliced
- 2 carrots, shredded
- 1 serrano pepper, thinly sliced
- ½ tsp dried oregano
- Salt
Instructions:
- After washing the cabbage, remove a few outer layers of the cabbage and add it to your discard bowl. Grate or finely chop the remaining cabbage and place to the side.
- Thinly slice the onion and add it to the bowl of shredded cabbage. Grate the two washed carrots and add to the bowl of cabbage and onions.
- In a large bowl, place half of the cabbage mixture and add in a two big pinches of salt. Place the remaining cabbage mixture on top and give it another big pinch of salt. Using your hands, rub the salt into the mixture, crunching it in your hands and incorporating the salt throughout. Let sit for 20 minutes to exude water.
- Once the cabbage mixture has given off some liquid, slice the serrano pepper and add it in. Mix to combine.
- In a mason jar or sealed container, pack in the cabbage mixture, leaving 1 or 2 inches of space at the top. Pour the liquid over the cabbage mixture, making sure that it is completely covered with liquid*.
- Cover the top with cheesecloth and place on top of your fridge or leave on the counter. This will ferment for about 3-5 days. Be sure to check the liquid level and push the cabbage down to stay submerged.
- Once it has fermented, refrigerate the curtido. It will keep for many months and will continue to develop flavor.
*If you are out of liquid, you can add a brine to the curtido. This is 1 tsp salt per cup of water.
Recipe adapted from Feasting at Home.
We hope you enjoy these recipes using delicious and fresh local greens. If you make one of these recipes (or any recipe featuring local food), post it on social media and use the hashtag #KHClocal to be entered into our monthly contest for a chance to win $25 towards your favorite farm. Don’t forget to follow us on Facebook and Instagram.