Download Glorious Greens ½ - The University of Arizona Extension

Nutrition Information
Kale is a good source for vitamins A, C, E, K,
and B6. It also is a good source for thiamin,
fiber, folate. It provides all vitamin C needs.
Red leaf lettuce is a good source for vitamins
A, C, K and B6. It is also a good source for
fiber, calcium, magnesium, and selenium, as
well as thiamin, riboflavin, and folate. It
provides all vitamin A needs.
Mustard greens are a good source for vitamins
A, C, E, K, and B6. They are also a good
source for protein, niacin, phosphorus,
potassium and selenium. They provide over
half vitamin C needs.
Arugula is a good source for vitamins A, C, K,
and B6. It is also a good source for protein,
thiamin, riboflavin, folate, potassium and
calcium. It provides half vitamin K needs.
Spinach is a good source for vitamins A, C, E,
K, B6. It is also a very good source for Niacin,
Zinc, and Fiber. However, it is high in Sodium.
It provides half vitamin A needs.
Green leaf lettuce is a good source for
vitamins A, C, K. It is also a good source for
protein, calcium, magnesium, and phosphorus.
It is excellent for riboflavin, vitamin B6, and
potassium. It provides half vitamin A needs.
Swiss chard is a good source for vitamins A, C,
E. It is also a good source for Thiamin, Folate,
Zinc, and Fiber.
*** All of these leafy greens are low in
saturated fats and cholesterol ***
This week’s food fact!
The average person consumes 13.5 lbs. of
iceberg lettuce a year. Switching out iceberg
lettuce for the above greens will provide a
lot more nutrients for a healthy body!
Growing these Greens
-
Most greens grow in cooler
temperatures (60-70°)
The soil they prefer is typically
moisture retentive
Most greens grow well by seeding
directly into the garden
Kale, lettuce, Swiss Chard can be
transplanted
Greens have few pests; flea beetles
are the worst and can damage kale
and mustard greens
Enrich soil by adding compost
Provide shade during the heat of the
summer to prevent premature
bolting
Plant them in the spring as soon as
the soil can be worked or in late
summer for a fallcrop
This week’s food tip!
Adding a fat to greens through oils
in dressings, avocado, nuts/seeds, or
paired with a meat helps the body
absorb the most nutrients from the
greens. Choosing fat-free dressings or
dishes actually prevents your body
from getting all the benefits of greens!
Glorious
Greens
½
Chocolate Spinach Brownies
Baked Greens Chips
Basic Green Pesto
Ingredients:
1 cup pureed spinach
½ cup brown sugar
½ cup sugar
¼ cup salted butter - melted
½ cup chocolate chips - melted
2 tsp. vanilla extract
½ cup cocoa powder
½ cup flour
½ tsp. baking powder
Preparation:
Preheat oven to 350 and spray 8x8 pan
with nonstick spray.
Take spinach leaves & put in a food
processor with 1-2 tablespoons of water
and pulse until it turns into a puree.
Continue until you get 1 full cup of spinach
puree. This is about 4-5 cups raw spinach
leaves.
Mix melted butter, brown sugar and sugar
together in a bowl. Stir in melted
chocolate chips, spinach puree and vanilla.
In another bowl mix your flour, cocoa
powder and baking powder together.
Slowly add your dry flour mixture to your
chocolate spinach mixture, stirring
continuously until it's all smooth.
Pour batter in 8x8 pan and bake for 30-35
minutes or until toothpick comes out
clean. Let cool. Cut brownies into squares.
Ingredients:
6 to 8 ounces hearty greens
¼ cup olive oil (not extra-virgin)
¼ tsp. kosher salt
Preparation:
Preheat oven to 300. Line pans with
parchment paper. Wash & thoroughly dry
greens. Tear larger leaves into 1-inch strips.
Lay greens in a single layer on the pans,
spritz lightly with olive oil & sprinkle with
salt.
Bake until greens are dry and have darkened
slightly, 15 to 20 minutes. Remove &
transfer into a serving dish. Repeat with any
remaining greens. Serve immediately, or
store in a paper bag for up to 3 days.
Modifications for Greens:
Beet greens: 375, 20 minutes
Broccoli leaves: 375, 5 minutes
Swiss chard: 275, 20 minutes
Collard greens: 350, 15 minutes
Bok choy: 325, 6 minutes
Mustard greens: 200, 30 minutes
Ingredients:
 2 cups fresh herb or veggie leaves,
washed (kale, beet greens, or other
“green” leaves)
 ¼ to ½ cup grated hard cheese, such as
Parmesan or Romano
 ¼ to ½ cup raw or roasted nuts; pine
nuts or walnuts are traditional, but just
about any nut will work
 3 cloves minced garlic
 ½ cup olive oil
Preparation:
Put everything except the oil in a food
processor, turn it on, and slowly drizzle in
the oil while it is running (you may need to
scrape down the sides of the bowl with a
silicone scraper once or twice). Blend until
smooth or leave as chunky as you like. Add
salt and pepper to taste.
Additional info on Greens!
Americans throw out 700 million lbs. of lettuce
each year, making it the #1 source of food
waste. The enclosed recipes will give you new
ideas on how to use up those greens, saving you
money, and providing a lot of nutritional benefits!
Strawberry Banana Kale Smoothie
Ingredients:
⅓ cup water
½ cup ice
2 cups baby kale (chopped)
1 whole banana
1 cup fresh strawberries
1 tbsp. hemp seeds
Preparation:
Combine in a blender, blend and serve.
Salad Stir-Fry
Ingredients:
As many wilting greens as you can find
1 tbsp. extra virgin olive oil
1 clove garlic, finely chopped
pinch of red pepper flakes
fine sea salt, to taste
Preparation:
In a medium skillet, heat olive oil and garlic
over medium low until fragrant, about 2
minutes. Add red pepper flakes and fine sea
salt and cook until sizzling, about 1 minute.
Toss in greens and cook until just wilted,
about 1 minute. Customize it however you
want: serve with rice/ noodles or put a fried
egg on top.