CHIP Alumni Association (PACAA)

CHIP Tip No. 3: Go Green
From CHIP Clinical Manager Amy Lister, R.D.

Dark leafy vegetables are a nutritional powerhouse. They're loaded with potent cancer-fighting antioxidants, high in folic acid and Vitamin A, and provide a good amount of iron.

Leafy greens also contain calcium that has a higher rate of absorption than the calcium from dairy products (with the exception of spinach, Swiss chard and beet greens). These foods are a great way to get the calcium and iron you need as you move away from dairy products and meat.

Here are a few tips to help get the most out of your leafy greens:

• Cooking greens and adding lemon juice or vinegar can help with the absorption of calcium from most of your greens.
• The iron from non-meat sources of iron is not absorbed as well as the iron from meat. You can help your body absorb this iron by pairing it with a good food source of Vitamin C. So the next time you have a spinach salad, mix in some bell peppers and tomatoes, or mandarin oranges and strawberries to increase the iron absorbed from this delicious green.
• Storage Tip: Wrap in damp paper towels and place in a perforated plastic bag. This can slightly extend the life of your greens
• Preparation Tip: Wash thoroughly and removes the tough stems and roots.
• Cooking Tips:
  • Many greens will cook down to about a quarter of their original volume.
  • Mild greens, such as spinach, kale and chard, are best steamed until just barely tender.
  • Stronger-flavored greens, such as collards, mustard and turnip greens, produce a less bitter flavor when cooked a bit longer in a vegetable broth.

  Some examples of leafy greens to try:

  • Arugula
  • Beet Greens
  • Bok Choy
  • Collard Greens
  • Dandelion Greens
  • Endive
  • Escarole
  • Kale
  • Mustard Greens
  • Radicchio
  • Swiss Chard
  • Turnip Greens
  • Watercress

  Sample Recipe: Cooked Kale

  • About 1 lb. of kale or your favorite leafy green
  • 1 small onion, diced
  • 1 Tbsp. or more minced garlic
  • Lemon juice, red wine or balsamic vinegar
  1. Wash the leaves and remove the thick center rib.
  2. Stack leaves and slice crosswise into thin strips.
  3. Combine garlic and onions in a sauce pan over medium heat until onion is translucent.
  4. Lower heat, add greens and cover. Remove lid periodically to stir. Cook until tender ( about 10 minutes).
  5. Add lemon juice, red wine or balsamic vinegar to taste.