Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist.
- Varieties of greens include collard, mustard, kale, Swiss chard, broccoli rabe.
- Should have fresh, green leaves; remove wilted or yellow leaves and avoid any rot and rust.
- Young leaves should be crisp, tender and about 8-12 inches long.
- Keep un-rinsed greens in plastic bag in refrigerator’s crisper for 3 days; or 5 days if wrapped in moist paper towels.
- Serve greens raw in salads, or coked (boiled, steamed or sautéed).
- Each type of greens has a different flavor and popular cooking method.
- Most make great additions to stir-fry, soups or stews.
- To clean, rinse in cool water to remove dirt. Change water several times.
- Remove tough stems and central vein.
- During boiling and steaming, nutrients are leached into cooking liquid, save liquid for soups.
Like it! Wilted Swiss Chard with Garlic
- 2 lbs. Swiss chard, cleaned and coarsely chopped
- 2 Tablespoons olive oil
- 2 cloves garlic, minced
- Salt and ground black pepper to taste
- Fresh lemon juice, optional
- Rinse the green in several changes of cold water.
- Remove the stems and chop them into 1-inch pieces. Set aside.
- Stack the leaves and roll them into a tube shape.
- Using a sharp knife cut across each tube until all the greens are prepared.
- Mince the garlic and set aside.
- Heat a skillet or saucepan over medium-low heat. Add the wet chard one handful at a time. Stir after each addition.
- Cover with tight fitting lid. Cook the greens about 5 minutes, keeping the bright color.
- Remove the lid and cook over medium-high heat until all the liquid has evaporated, about 2-3 minutes.
- Season with salt and pepper to taste. Serve with a squeeze of lemon juice, if desired.
Yield: 4 servings
Nutrition Facts per Serving: Calories 140; Fat11g; Cholesterol 0mg; Sodium 480mg; Carbohydrates 9g; Fiber 4g; Sugar 3g; Protein 4g
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