Get Your Green On!

By : Jodie Shield | 0 Comments | On : March 16, 2015 | Category : Adults, Kids, Seniors, Teens

Top 5 healthiest leafy greens.

By: Jodie Shield, MEd, RDN

When it comes to eating healthy, greens are a nutritional pot of gold. They’re low in calories, rich in nutrients, and absolutely delish. Irish or not, in honor of St. Patrick’s Day and National Nutrition Month, here are my picks for the top five healthiest greens.

Collards. These greens are a southern favorite and loaded with fiber, vitamins A and K, and calcium. Collards are a cruciferous vegetable, which means they contain phytonutrients that help prevent cancer. Since collards have tough, leathery leaves and can be bitter, they taste better cooked – the longer the better. Boil collards with a chunk of turkey bacon or add a splash of vinegar, some chili pepper, and simmer till tender. 1 cup raw, 11.5 calories

Mustards. These pungent greens offer a spicy, peppery flavor. They provide a hefty amount of fiber, calcium, and vitamins A, C, and K. Enjoy mustards braised, steamed or lightly dressed in a tossed salad with olive oil and squeeze of fresh lemon juice. 1 cup raw, 33 calories

Kale. King of the leafy greens, Kale is a cruciferous veggie and excellent source of Vitamins A, C, and K, fiber, calcium and lutein which is good for your eyes and heart. Toss kale into soups, stews, and pasta; add it to scrambled eggs; stir it into dips and salsas. 1 cup raw, 33 calories

Spinach. This mild tasting green when raw is about 91 percent water, yet rich in vitamins A, C, and K, folate, potassium and fiber. Cooked spinach is even higher in these nutrients. Spinach tastes great as is, tossed into salads with other greens, stirred into soups, stuffed into sandwiches, and baked into pasta dishes.  1 cup raw, 7 calories

Cabbage. This versatile, fiber-rich, cruciferous green is a great source of vitamins C and K. Eating cabbage regularly may help reduce cancer risk. Cabbage adds texture and crunch to salads and slaws, or try steaming it and adding a pinch of caraway, dill, or curry to enhance its naturally mild, sweet taste. 1 cup raw, 17.5 calories

Not sure what to do with leafy greens? Check out my favorite salad recipes: Beet Walnut Salad, Spring Greens Citrus Salad with Pecans, and Classic Spinach Salad. You’ll also find them on my app Time to Eat Healthy.

Note: This article originally appeared on FitStudio.