Leafy Greens

• Sarah Curran, Family and Community Health Sciences Educator, Cooperative Extension of Warren County
• Alexandra Grenci, Family and Community Health Sciences Educator, Cooperative Extension of Hunterdon County

Nutrition and Health Benefits

Leafy greens are an excellent source of vitamin A, important for vision and vitamin K, essential to blood clotting and bone metabolism. They are rich in antioxidants including vitamin C and carotenoids, which help support immune health and protect against macular degeneration. The high iron and folate content of leafy greens, such as spinach and kale, promote adequate energy, growth, and development.

Harvest and Storage

Harvest the outer more mature leaves first, and leave the younger, inner leaves for later harvest. Store leafy greens in a plastic bag in the crisper section of the refrigerator for three to five days.

Preparation and Preservation

Leafy greens can be served raw in a salad or sandwich and can be added to soups, pasta, omelets, and even smoothies. They can be steamed, sautéed, or baked into chips.
Leafy greens can be preserved by freezing:

1. Blanch thoroughly washed greens in boiling water for 2 minutes.
2. Cool, drain, and package leaving ½ inch headspace.
3. Seal and freeze in freezer bags or containers.
4. Store at or below 0°F for up to one year.

Healthy Recipes

1. Kale Chips
2. Sauteed Kale With Garlic
3. Easy Green Smoothie
4. Healthy Spinach and Artichoke Dip (from Eat Right)

Fun Family Activities

• From Our Farms Family Fun Page Lettuce (PDF)

Related Resources

1. Fact Sheet: Quick and Easy Ways to Eat More Fruits and Vegetables
2. Shades of Green Visions Article
3. It’s Easy to Eat Green Visions Article
4. Choose Green Foods Everyday Video

May 2020