Intro-To: Dark Leafy Greens, Get Cozy With The Basics

Welcome to our Intro-To series! Focused on getting you comfortable in the kitchen with easy to understand info and science on the basics of foods that come straight from the ground: whole grains, fruits, vegetables, plant-proteins, legumes, nuts, and seeds. Let’s dive right in with one of our favorite segments, dark-leafy greens!

Dark greens are often one of the top vegetables our clients (and friends and family!) ask us about. Due to their somewhat notoriously negative connotation in media as the ‘gross healthy option’ of fitness fanatics, and with an often distinctly bitter flavor profile, you could say they get a bad rap. The good news is, we’re here to share the facts, and of course, our favorite cooking tips and tricks for how to optimize their flavor and texture, in ways even our pickiest eaters can get behind. Additionally, leafy greens have a myriad of positive health benefits, including those for brain and body function, and are low in calories, sodium, fat, and carbohydrates while being high in fiber (which fills us up), as well as having a low glycemic index, so they help maintain blood sugar levels. In addition to being packed with vitamins, fiber, and minerals, dark-leafy greens get their signature pigment from chlorophyll, which has extremely promising antioxidant effects. Consuming at least 2-3 cups of greens a week is on the minimum intake side of suggestion for the average adult, teen/tween, or child.

Kale

Originating in the Eastern Mediterranean and Asia Minor (modern day Turkey), where it was cultivated in what is estimated to be as early as 2000 BC, kale (Brassica oleraceae, variety acephala), is a loose-leaf edible plant that derives from the cabbage family (Brassicaceae). Grown mainly for autumn and winter harvests, due to its tolerance and quality surge in cold weather, the leaves can be eaten raw or cooked and serve as an excellent source of Vitamin A, Vitamin C, Vitamin K, and Vitamin B₆, as well as being high in calcium, iron, potassium, fiber, carotenoids, and manganese.

The most frequently used kale variations, and the most accessible either by grocery store or farmer’s market, generally include Curly Kale/Siberian, Lacinato Kale (also called Dino/Tuscan/Black Kale/Cavolo Nero), Red Russian, and Baby Kale. Flavors can range from earthy and mild with a slight sweetness, to more bitter and peppery notes, all of which can be enhanced and idealized by cooking method, whether that be raw in a salad, sautéed, folded into pasta or cooked down into soups and stews. Texturally speaking, especially for sensory-sensitive folks, testing variances for your preferred method and kale type can greatly change the experience. Blending kale into a sauce for example, can be a great stepping-stone into merely experiencing a light rendition of its flavor before diving straight into, say, a more fibrous/edged cruciferous salad.

Spinach

Originating around an estimated 2,000 years ago in Ancient Persia, and later being brought to China via Nepal in the 7th century, spinach (Spinacea oleracea), is a rich leafy green homed in the amaranth family (Amaranthacaea), and typically grown and harvested in early spring or autumn. Spinach (and baby spinach) can be eaten raw or cooked, however, raw spinach contains high levels of oxalates, which leads to less adequate nutrient absorption and more difficult digestion compared to cooking. Nonetheless, in either form, spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, Vitamin B₆, Vitamin E, manganese, magnesium, folate, riboflavin (Vitamin B₂), calcium, potassium, dietary fiber, and of course, iron. Consuming spinach with a bit of healthy fat (e.g. olive oil, avocado, nuts, or seeds) can also help your body absorb more of its beta-carotene.

The great thing about spinach is that it is most-definitely the easiest of the greens to get your hands on, as almost every available store has at the very least a frozen variety (hey, we don’t judge). A lot of America’s cooking of spinach suffocates it in varying casserole and cream-based dishes as influenced by it’s heightened usage in the 1950s, when Popeye and spinach were notorious, and the reigning influence of the post-war nuclear family, and the convenience and industrialization of the food industry. Then again being re-established in the 1990s and early 2000s as a sort of sad salad topped with berries and bottle fat-free dressing for the strive to supermodel, (which of course is also a terrible means of consumption). Needless to say it is much more fun (and tastier) to dive into recipes that celebrate spinach on the global scale, ranging from Coastal Mediterranean recipes highlighting lemon and garlic, Middle-Eastern and North African recipes focusing on spiced stews, to East and Southeast Asian renditions that incorporate umami flavors of soy sauce and sesame oil. For the more particular eater, starting out just by adding some fresh or frozen spinach to a smoothie can be a nice, neutral introduction.

Chard

While it is unclear exactly how old chard is historically and agriculturally speaking, it was referenced by Aristotle around 350 BCE and revered for its medicinal purposes by the Greeks and Romans around the same time, so naturally, it is native to the Mediterranean. Chard (Beta vulgaris), is one of four cultivated forms of the plant Beta vulgaris of the amaranth family (Amaranthacaea), and is generally a cool weather crop, due to its low heat-tolerance. Harvested from anytime between first frost, to spring, early summer, and fall, it is generally grown annually depending on locality and weather permitting. Sub-types include green chard (known as Swiss Chard), red chard, and rainbow chard, with all varieties being great sources of antioxidants, phytonutrients, iron, fiber, folate, protein, magnesium, Vitamin C, and even tryptophan, which is one of the essential amino acids. Like spinach however, chard is high in oxalic acid, though in the same way can be reduced by cooking. As is the case with most produce, chard remains better sustained when bought locally, since it doesn’t transfer well or ship long-distances. This keeps it from losing integrity in the stems (which are edible along with the leaves), and from retaining excess moisture that causes slime.

As for cooking and serving, it’s important to familiarize yourself with what varieties lend themselves to varying preparation methods, as this can greatly impact the eating experience for even the most adventurous eater! For example, while baby chard leaves are excellent served raw, in say, a salad, the larger leaves and stalks are much more delicious when cooked for at least a quick dip (try blanching for wraps), and even more so when sautéed or simmered into soups and stews. Our favorite ways to enjoy chard begin with lending itself back to its heritage, and utilizing it through traditional and innovative new twists on recipes brought from of course the Mediterranean (think Greek, Italian, French, Turkish), the Balkans, and the Middle East. Sautés with garlic and olive oil, chard pastries or fritters, tossed with raisins and pine nuts, or cooked with potatoes in savory one-pot meals are all delicious ways to experiment.

Arugula

Also native to the Mediterranean, with it’s first mention being in at-least the 6th Century BC, arugula (Eruca vesicaria sativa), is an annual crop part of the mustard family (Brassicaceae), easily found year-round at the grocery store in bagged options, and available from local farms year-round in some climates (looking at you Cali), or anywhere from Spring, to June through December in other parts of the country, when production tends to peak. Delicious raw or lightly cooked, arugula is a great source of beta-carotene, Vitamin C, folate, Vitamin K, magnesium, and calcium.

Generally, arugula is sold in it’s most basic form, pre-washed and cultivated for salad, though wild varieties (also referred to as wild rocket, or rocket in some regions of the world), red dragon/wild red, are also often available. Adventurous eaters might be cool enjoying arugula’s natural sharp, slightly peppery kick, while introducing it to our more skeptical crowd might be better served by incorporating complementary flavor profiles, such as parmesan or pecorino and lemon in a pasta dish, or a creamy caesar salad, which can also be cut with half romaine for a softer flavor introduction. Check out our Vegan Caesar Salad Dressing Recipe as a drizzle for a yummy plant-based option!

Bok-Choy

Bok-Choy (see also Pak Choi) is documented to have been cultivated all the way back in 5th Century AD China, where it originates, more specifically from the Chinese Yangtze River Delta, and is still most popular present-day across Asia, though more specifically in the Southeast. Bok-Choy (Brassica rapa), is a member of the mustard family (Brassicaceae), and is generally available year-round, though peak cultivation occurs in winter. It is a great source in Vitamin C, Vitamin A, Vitamin K, beta-carotene, folate, Vitamin B₆, and calcium.

Somewhat milder in flavor than other dark-leafy greens, bok-choy is best enjoyed cooked, and selected with stems that are firm and white, with vibrant green leaves. The stems retain and juicy, crunchy texture when cooked lightly, while the leaves wilt much faster, resulting in a unique experience that offers a slightly sweeter balance to the bitter. Much as it has been used historically, it works wonderfully sautéed, stir-fried, in soups and stews, and noodle dishes or dumplings. While you generally only find the standard variety or baby bok-choy in general grocery stores, more well-stocked and heirloom farms typically also have ‘Shanghai’ varieties, which have slightly lighter-green stems.

Collard Greens

Dating back somewhere between 2000 to 5000 years ago, early cultivation of collard greens can be traced to the Greeks and Romans, as a crop developed from species originating around the Mediterranean Sea. Collard greens also have a considerably rich history in the United States, particularly in the South, as being first introduced through enslaved African-Americans in the 1600s via Jamestown, and being one of the only crops enslaved people were permitted to grow. The Southern style of cooking collards has roots in traditional African cooking, which utilizes the cooking of greens into a low-gravy and also consuming the nutrient rich juices steeped from the leaves. This is similarly, in another example of the transatlantic slave-trade, how collards made their way to Brazil, and became popular in dishes such as Couve a Mineira. Research also suggests that collard greens reached Northern Africa in the way of Morocco somewhere around the 8th century, making them also a staple of Northeastern and Eastern African cooking.

Collards (Brassica oleracea, variety acephala), variety of cabbage from the mustard family (Brassicaceae), are a hearty winter green, and while they can be eaten raw, cooking increases their absorption of nutrients and phytonutrients into the body. Additionally, they are an excellent source of Vitamin K, Vitamin A, Vitamin C, folate, beta-carotene, and other carotenoids such as lutein and zeaxanthin. Collards have a unique earthy flavor with only a slight-bitterness that mellows during cooking, and can be prepared in endless fashions. We love the deliciously spiced Ye’abesha Gomen (Ethiopian Collard Greens), which are collards braised with fragrant aromatics like ginger, garlic, onion, chili, coriander, and cardamom, that boast a unique flavor profile while boosting anti-oxidative qualities via spices, and optimizing nutrient absorption through the addition of cooking in healthy fat such as Ethiopian Ghee (Niter Kibbeh).

Watercress

Believing to have originated in Ancient Greece around 400 BC, watercress remains one of the oldest documented leaf vegetables, as well as continuing on as a staple of the Mediterranean diet to this day. Popularity in the UK is also prevalent, though at first because of the Greeks touting it’s medicinal properties, and then due to its presence in the 18th century when farmers began cultivating it as a salad green (see also, English Tea Sandwiches). It’s flavor profile runs from slightly bitter to sharp and peppery, while also retaining a mild sweetness and distinctive brightness that lends itself well as a raw addition in sandwiches, salads, wraps, or a lightly dressed topping for grain bowls.

Watercress (Nasturtium officinale), is a perennial aquatic plant of the mustard family (Brassicaceae), growing primarily in spring and autumn, with peak cultivation occurring when water temperatures are cool. Watercress thrives in flowing streams/consistently running water, boggy soil or shallow water, and of course via hydroponics/tanks floating in water. As a quickly growing green, it is ready to harvest in around 50 days, making it a great choice for home gardening as well if you’re looking to grow some of your own! Better yet, it serves up a healthy dose of Vitamin C, Vitamin K, Vitamin E, thiamine, riboflavin, Vitamin B₆, folate, pantothenic acid, magnesium, potassium, and sodium. For the more particular eater, introducing watercress by way of a classic tea party (mini crustless sandwiches with cream cheese or butter), or juicing it with apples and lemon to offset the flavor with some natural sweetness, can be a great way to make trying a new green light and fun.

Mustard Greens

Earliest record of mustards date back to 3000 BC referenced in Sanskrit texts that place them in the Himalayas and native to India, while more historically associated with Chinese cuisine, to which they were documented to have been cultivated in the Sichuan region in 5th Century BCE under the Han Dynasty. Mustard greens (Brassica juncea L.) are a part of the mustard family (Brassicaceae), and are considered to be a cool-season crop, peaking in spring and autumn. Additionally, they are increasingly utilized as a cover crop (protecting water quality and improving soil fertility), due to their cold hardy sustenance and ability to grow rapidly, with unique natural chemical makeup that houses compounds known as glucosinolates that help to combat soil-borne diseases and weeds.

Adapted primarily in Asian and specifically Chinese cooking, the robust and pungent flavor has a slight kick, that mellows into a hearty, earthy-sweetness when pickled or cooked down. Pickled mustard greens, served traditionally in many variations across the Asian continent, are an excellent macrobiotic due to fermentation and the overall health benefits of mustard greens to begin with. This is inclusive of their natural abundance in Vitamin C, Vitamin A, Vitamin K, calcium, iron, B Vitamins, potassium, magnesium, and Vitamin E.

Dandelion Greens

Early documentation of dandelion greens dates back to the 10th and 11th centuries for, where they were used by Arabian physicians for medicinal purposes, and cultivated in their native Eurasia. Furthermore, these greens have historical context for health benefits amongst the Ancient Egypytians, Greeks, and Romans. Dandelion greens (Taraxacum officinale) are a part of the flowering herbaceous plant family (Asteraceae), and grow primarily in the wild, though cultivated dandelion greens are also sold to market as a specialty crop when not foraged. These greens thrive in early spring and late autumn when the weather is cool, and are rich in Vitamin C, Vitamin K, Vitamin E, Vitamin A, mineral calcium, potassium, iron, folate, and magnesium.

Although their somewhat unique representation as a weed may cause wariness amongst even the most adventurous among us, their vibrant and delicate bitterness lend wonderfully to salads and raw vegetable dishes, as well as in cooked variations like the traditional Greek dish Holta, which dates back to ancient times and utilizes the greens cooked with lemon and olive oil as a nutrient-dense and revered purifying food.

Hungry for more? Check out recipes for dark leafy-greens of all types, and learn more with the rest of our Intro-To series, available exclusively on our blog!