Cooking Greens Basics

Cooking Tips

• Wash greens thoroughly
• Don't over-cook! Boil in 1 inch of water for 3-5 min, or steam for 8-10 min depending on maturity (baby greens take less time)
• Cooking is complete when color brightens. If color fades, the greens are overcooked.
• You can boil, sauté, or steam greens. Toss with a little olive oil, vinegar, and a pinch of garlic salt. Surprise your family by adding a handful of raisins, diced apples, walnuts, or decorate with a sprinkle of parmesan or feta cheese.

Uses

• Baby greens can be added raw to smoothies and salads or sautéed
• Mature greens can be added in a stir fry near the end of cooking time, used on sandwiches or in burritos.
• All greens add color, texture, and flavor to soups and stews. Dried beans and greens make a delicious soup!
• Most greens are interchangeable in recipes but vary in strength of flavor.
  • Milder greens: spinach, chard, collards, beet greens and kale
  • Spicier greens: turnip, mustard, arugula, and radish greens

Nutrition

• Greens have plenty of Vitamins A and C, some B vitamins, folic acid, and minerals such as calcium and iron.
• High in fiber, low in calories, and can help fight some chronic diseases.

Storage Tips

• Store unwashed in your refrigerator's vegetable drawer for up to 1 week. Try not to forget about them!
• If possible, add a damp paper towel and seal in an airtight bag/container (you can use twist ties or rubber bands). This will keep your greens fresh & firm for much longer!
• To freeze, blanch the washed greens for 2-3 minutes, rinse in cold water to stop the cooking process, drain and pack into freezer bags