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SNAP4CT Blog

Helpful Tips For Green Leafy Vegetables

7/11/2016

8 Comments

 
Green leafy vegetables have key nutrients such as Vitamin A, Vitamin C, Calcium, Potassium and Fiber. They are also a great low-calorie food! Try these tips for buying, storing, and cooking green leafy vegetables.

Choose the Freshest Greens

  • Look for moist, crisp greens with rich color.
  • Avoid those that are yellowish or brownish, or have slimy leaves.
  • Greens can go bad quickly!  So only buy what you can use in a short amount of time.
Picture

Storing Greens

  • Wrap washed greens in a paper towel and place in a plastic bag. Keep in the coldest part of the refrigerator.
  • Plan to eat greens within 1-4 days after you buy them.

Quick Tip

If the leaves appear wilted, you can cut them into pieces and place them in a large bowl of water for about an hour. They will often plump up and be fine to eat.

Washing Greens

  • Remove leaves from thick stems and place in large bowl of cold water. Swish them around then remove leaves (do not drain using a strainer because you will mix the dirt back in) and discard water.
  • Repeat until no more dirt appears in the bowl. Pat with towel or paper tower.

Freezing Greens

Blanching means to place foods in boiling water for a short amount of time
(a few seconds to 1 minute depending on the vegetable) 
  • Greens like spinach, Swiss chard, and kale can be frozen, but you must blanch them first and place in a zip-top freezer bag or other air tight container.

Make Kale Tender and Less Bitter

Kale can taste bitter. By massaging kale leaves with citrus juice and olive oil, you can make a kale side dish with a tangy kick. Just follow these three steps:
  1. Add 1 tsp of lemon or lime juice
  2. Add 1 tsp olive oil
  3. Massage ingredients into leaves with your hands
Picture

Cooking Greens

  • Greens can be added to soups and stews, eaten raw in salads or juiced with other greens and vegetables.
  • You can cook greens by steaming, boiling, or microwaving.

Quick Tip

When microwaving, cook for 2 minutes for every 2 cups of greens. Make sure to use a microwave safe bowl, and cover the greens with a damp paper towel.​

Try These Recipes Using Greens!

Picture
Grilled Chicken Caesar Salad
Picture
Kale Slaw
Picture
Fall Kale and Quinoa Salad
Picture
Kale Chips
Picture
Smothered Greens
Picture
Mango Green Smoothie
8 Comments
Sara L. Bryant link
5/22/2021 01:49:57 pm

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GHO link
6/3/2021 05:09:29 am

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Reply
cacao nibs link
7/6/2022 09:51:22 am

Your tips are very helpful to differentiate the green leafy vegetables. I love doing exercise and having a great meal and drinks.

Reply
What is a big leaf indoor plant? link
2/23/2023 12:13:17 pm

Well, the large-leaf plants are easy-going plants. You want to get your home a vibe with green foliage with a little effort. Big leaf plants are the correct check for you. Usually, these plants are three to five feet long, with fascinating green colors. Sometimes the big leaf indoor plants have other colors like stripes/ shades of light and dark green with some white/ pink flash. The big leaf plants give a serine look to your home, no doubt.

Reply
Rahul link
7/1/2023 05:37:04 am

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MD.FAZLA RABBY link
7/3/2023 12:57:47 pm

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Will Smith link
12/15/2023 06:48:23 am

Excellent read! These natural foods will boost your health level day by day.

Reply
Paavi link
11/30/2024 04:38:58 am

This is such a practical guide for handling green leafy vegetables thank you! I didn’t know that soaking wilted greens in water could revive them. The tip about avoiding strainers while washing is a game-changer. Do you have suggestions for freezing greens to extend their shelf life?

Reply



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This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations