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Originally written by Kimberly Cripps , former SDSU Extension Family & Community Health Field Specialist, with contributions by Megan Erickson, former SDSU Extension Nutrition Field Specialist, and Hope Kleine, former SDSU Extension Health Education Field Specialist.

Pick it!

  • 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).

Try it!

  • 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


  1. Rinse the green in several changes of cold water.
  2. Remove the stems and chop them into 1-inch pieces. Set aside.
  3. Stack the leaves and roll them into a tube shape.
  4. Using a sharp knife cut across each tube until all the greens are prepared.
  5. Mince the garlic and set aside.
  6. Heat a skillet or saucepan over medium-low heat. Add the wet chard one handful at a time. Stir after each addition.
  7. Cover with tight fitting lid. Cook the greens about 5 minutes, keeping the bright color.
  8. Remove the lid and cook over medium-high heat until all the liquid has evaporated, about 2-3 minutes.
  9. 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

Program Materials

Colorful fact sheets, recipe cards and educational videos provide educators and families with fun, engaging tools to enhance any dietary curriculum in a variety of settings.

Quick resources are available in the fact sheets below. Download the zipped folder to use the lesson plan, sampling instructions, recipes and display materials in your educational program.