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Top 10 Healthiest Greens

July 12, 2012 Le Cordon Bleu Scottsdale 0 Comments

Top 10 Healthiest Greens

There is nothing in nature more packed full of vitamins and nutrients than leafy green vegetables. These super foods are easy to grow, easy to prepare and taste as good as they look. You might have a salad every night at dinner but leafy greens should be a part of every meal, even breakfast. Chefs at the Seattle Culinary Institute use a wide variety of greens in their recipes, read on to find out what kinds of greens to look for the next time you are perusing the produce section of your local grocery store.

Greens are packed with an entire alphabet of vitamins that your body requires. Vitamin A, for eyesight and bone development, vitamin C for a strong immune system and B vitamins for energy and life maintaining functions, just to name a few. Greens are also an excellent source of Iron, fiber, calcium and protein and they can help detoxify the liver. Not convinced yet? You can reduce your risk of heart disease by 23%, ward off Alzheimer’s and reduce your chances of many types of cancer including breast, skin and colon cancer. Even among the super foods, leafy greens rise to the top as the one food you cannot afford to pass up. Here are 10 of the tastiest healthiest greens to add to your grocery list.

1. Kale
Available in curly, black, white and purple varieties this super green contains anti-inflammatory and antioxidant properties. With a sweet grass taste and rough texture most prefer this vegetable either steamed or prepared in soups and stews.

2. Spinach
It’s no wonder Popeye loved this leafy green. Full of vitamin C and fiber try baby spinach in salads or add steamed spinach to pasta dishes.

3. Dandelion Greens
A favorite of rabbits everywhere, dandelion greens have a delicate slightly bitter flavor that work well in salads. They are also one of the healthiest of all greens. They are chock full of anti-inflammatory properties, can treat gout and jaundice even help clear up skin problems like acne.

4. Swiss Chard
With tender leaves and a celery-like stalk, chard makes an excellent addition to coleslaws and salads. It is also a power cancer fighting food with its phytochemicals and fiber.

5. Collards
Usually braised to soften their tough texture, this culinary arts favorite makes an excellent side dish. Rich in magnesium, folate and vitamins A and C these fiber rich greens are a stand out of the cabbage family.

6. Watercress
Sweet and peppery watercress can be eaten raw or cooked. This green is rich in B6 and C vitamins as well as magnesium and carotene. It is also one of the earliest greens consumed by our ancestors.

7. Mustard Greens
Spicy with a hint of horseradish, mustard greens are just as good in salads as they are in soups. They can help ward off cancer and heart disease while promoting bone health.

8. Bok Choy
Another member of the cabbage family bok choy is a classic stir fry ingredient at the Seattle Culinary Institute. High in vitamins A and C as well as calcium it is a nutrient rich addition to any recipe.

9. Seaweed
Sushi lovers rejoice, seaweed is a rich source of iron, fiber, and protein, not to mention A, B and C vitamins.

10. Chicory
This is the perfect green for adding more calcium to your diet. Typically used in salads chicory is also full of potassium, iron and A and B vitamins.

The next time you are planning dinner remember to put down the iceberg and seek out some of natures super foods. Whether you are making a salad or an entrée there is sure to be a green that will suit your mood and your menu.

This article is presented by Le Cordon Bleu College of Culinary Arts in Seattle. Le Cordon Bleu College of Culinary Arts in Seattle offers culinary arts and pâtisserie and baking training programs in the Seattle, Washington area. To learn more about the class offerings, please visit Chefs.edu/Seattle for more information. 

Find disclosures on graduation rates, student financial obligations and more at www.chefs.edu/disclosures.  
Le Cordon Bleu® and the Le Cordon Bleu logo are registered trademarks of Career Education Corporation. Le Cordon Bleu cannot guarantee employment or salary. Credits earned are unlikely to transfer.


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