November 6, 2012

Get adventurous with greens

Now that summer is gone, many of us are eating fewer salads, but that does not have to mean fewer greens. 

Cooking greens — such as kale, Swiss chard, even cabbages and brussels sprout — are more cold-resistant than salad greens, so they are actually in season now. The U.S. Department of Agriculture’s 2005 Dietary Guidelines recommend that at least 3 cups of your total vegetable choices per week should be dark, leafy greens. Eating these will add some variety to the green component on your menu.

Also known as cruciferous vegetables, these greens are usually full of vitamins A and C and contain antioxidants, which may help to reduce the risk of certain cancers. As with most vegetables, they are very low in calories and are part of a heart-healthy diet.

Dark, leafy greens are also easy to prepare and can taste really delicious. Most people are pretty familiar with cabbage recipes like coleslaw and boiled dinner. For a healthier twist on your cabbage favorites, try vinaigrette coleslaw or make and bake your own egg rolls. You can find egg-roll wrappers at most grocery stores with instructions on the package for how to wrap them. I use lightly steamed (in the microwave) shredded cabbage seasoned with garlic, black pepper and a little ginger to fill the wrapper. Then I bake them on a prepared baking sheet until crispy. Vinaigrette coleslaw is delicious with or on top of a pulled pork sandwich. Brussels sprout, which look like mini cabbages, have a stronger taste than cabbage but taste great roasted. Admittedly, the first time I enjoyed brussels sprout, I roasted them with a slice or two of bacon, but now I love them in olive oil with a dash of pepper and Parmesan cheese.

Chard and kale are great and grow locally, but I do not think they are as widely familiar here as cabbage. Swiss or rainbow chard can be substituted in any recipe that you would cook spinach in, and rainbow chard has beautiful pink and yellow stalks. Lightly sautéed Swiss chard with garlic is great with whole-wheat pasta, chick peas and balsamic dressing for a nutritious and fiber-filled pasta salad. I recently saw an article that recommends steaming the thick ends of the stalk and enjoying it like asparagus.

Text Only | Photo Reprints
  • clute_cropped.jpg The Law and You: Police search of vehicles

    Because a car can be moved while a warrant is being obtained, authorities are given powers that let them act more quickly, writes former DA and judge, Penny Clute.

    August 21, 2014 1 Photo

  • ken_wibecan.jpg Another day in the life

    Each morning I rise from bed, slowly, as is my habit, and sit quietly on the bed contemplating the day that looms before me, writes columnist Ken Wibecan.

    August 19, 2014 1 Photo

  • PPR small talk mug 081714 Corner store is no more

    Columnist Gordie Little offers a reminder of the little grocery stores of days gone by.

    August 17, 2014 1 Photo

  • PPR skin deep mug 081714 High-end products worth the splurge

    Regardless of the price, writes columnist Felicia Krieg, she would buy the core group of her makeup products over and over again.

    August 17, 2014 2 Photos

  • paul_grasso.jpg Tax code needs overhaul

    Corporations may be criticized for exploiting loopholes, but it is the complex tax system that is at fault, according to columnist Paul Grasso.

    August 17, 2014 1 Photo

  • Hagar_mug1.jpg Ideas about soil health changing

    New techniques like no-til and cover crops can make soil healthier than conventional tillage, according to columnist Peter Hagar.

    August 17, 2014 1 Photo

  • colin_read.jpg Economy may have changed forever

    The Great Recession has reordered the workforce in a way that makes it unlikely it will ever be the same, according to columnist Colin Read.

    August 17, 2014 1 Photo

  • Terry_Mattingly.jpg The dark side of fun funerals

    Something strange happened in American culture in the past decade or two: People started planning fun funerals, writes religion columnist Terry Mattingly.

    August 15, 2014 1 Photo

  • PPR fit bits mug Developing power key to success

    While strength is important, the ability to generate power is required for many basic activities in life, writes columnist Ted Santaniello.

    August 12, 2014 1 Photo

  • PPR you had to ask mug 081014 Time to reel in youth sports parents

    Do not scream at a child that he's a loser, at least not in a language he understands, columnist Steve Ouellette writes.

    August 10, 2014 1 Photo

Peter Black: Canadian Dispatch

Lois Clermont, Editor

Cornell Cooperative Extension

Richard Gast: Cornell Ag Extension

Bob Grady

Guest Columns

Peter Hagar: Cornell Ag Connection

Health Advice
Ray Johnson: Climate Science
Gordie Little: Small Talk
Terry Mattingly: On Religion

Steve Ouellette: You Had To Ask

Colin Read: Everybody's Business

Pinch of Time