No matter what region you live in, the fresh greens of spring are often substituted for winter greens this time of year. Something about their rich, heartier flavors draws people in to savor their depths of deliciousness.
They’re not just tasty, they’re also packed with loads of vitamins and nutrients that make them especially valuable this time of the year. Plus being very low in calories, you can load up on them without worrying about packing on the pounds.
Here are the nutritional benefits of 5 winter greens and a seasonal recipe for you to enjoy.
Rapini – Often called “broccoli raab,” this spicy green is more closely related to turnips than broccoli. Rapini boasts powerful phytochemicals called indole-3-carbonol that have been linked to helping prevent cancer by reducing damage caused by free radicals. Its Vitamin K helps keep bones strong and its folate and Vitamin C help lower the risk of heart disease.
Rapini with garlic and anchovies – this savory side will warm you up on a cold winter’s night.
Kale – The most popular vegetable on the market right now, kale provides you with isothiocyanates that help prevent a variety of cancers – bladder, breast, colon, ovary and prostate. Kale also helps the body detoxify, and with 45 different flavonoids including kaempferol and quercetin, it helps reduce chronic inflammation and oxidation.
Kale chips – Of course kale is delicious raw or sautéed, but here’s a way to enjoy it as a crispy snack.
Swiss Chard – Being a little more delicate than other winter greens, Swiss chard is also less bitter being that it’s related to red beets and spinach. This multi-colored powerhouse of nutrients offers Vitamins K, A and C, as well as magnesium, potassium, iron and fiber.
Stuffed Chard – You’ve heard of pig in a blanket? Try this version made with Swiss chard.
Mustard Greens – Actually more popular in India, mustard greens are delicious when braised. Besides being flavorful, they are an excellent source of Vitamin K that helps with blood clotting. They’re also high in Vitamin C and E, two very powerful antioxidants that help remove free radicals that are known to damage cells and cause cancer.
Indian-style Mustard Greens – Chopped ginger and jalapenos add a zing to this savory side dish.
Turnip Greens – Rich in beta-carotene, turnip greens are an excellent source of calcium and potassium. They’re also high in Vitamin K, C and A, folate, calcium, omega-3 fatty acids, and a host of Vitamin B1, 3 and 5 – all that help protect you from cancer.
Sauteed Turnip Greens – Try this flavorful Southern-style way to prepare turnip greens.
Sources
http://www.chatelaine.com/health/diet/rapini-the-amazing-health-benefits-of-the-broccoli-relative/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38
http://www.webmd.com/diet/features/swiss-chard-9-healthy-facts
http://healthyeating.sfgate.com/health-benefits-collard-greens-turnips-kale-mustard-greens-2662.html
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