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 Tips:
Wrap in damp paper towels and place in a perforated plastic bag. This can slightly
extend the life of your greens

• Preparation Tips:
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

• Wash the leaves and remove the thick center rib.
• Stack leaves and slice crosswise into thin strips.
• Combine garlic and onions in a sauce pan over medium heat until onion is translucent.
• Lower heat, add greens and cover. Remove lid periodically to stir. Cook until tender ( about 10 minutes).
• Add lemon juice, red wine or balsamic vinegar to taste.