Miller County Newsletters
Haley's Comment
Greens Bright in Color and Packed with Nutrients
April 27, 2011
What makes green vegetables so healthy? They are packed with nutrients and
phytochemicals—substances found only in plants that help fight diseases and
improve health. Green vegetables contain lutein (pronounced LOO-teen), a
powerful antioxidant found in green leafy vegetables that helps to maintain good
vision.
Researchers are finding that once we near the age of 65, there is some degree
of vision loss. We can help slow that process by eating green vegetables rich in
lutein, which help reduce the risk of cataracts and macular degeneration. One
more reason to eat green vegetables every day.
Greens not only contain lutein, but they are also excellent sources of
vitamins C, A, and E. Vitamin C helps the body absorb iron by making it more
soluble and helps the body produce collagen, which helps form connective tissue
that keeps skin firm and healthy. One half cup of mixed greens contains 28
percent recommended daily intake (RDI) of vitamin C, and 41 percent RDI of
vitamin A, which helps with night vision.
Vitamin E, found mainly in turnip and collard greens, functions as an
antioxidant that helps prevent heart disease and aging. It works by inhibiting
blood cells from clumping together, which can block arteries and reduces damage
caused by free radicals that destroy connective tissue.
When purchasing fresh greens, look for young, tender leaves. Choose smaller
leaves, 6 to 12 inches long. Older, larger leaves are likely to be too bitter.
Greens should be fresh, tender-crisp and of good green color. Avoid those with
brown or yellow spots.
Greens are best used right after purchase. For best nutritional value, use
within one to two days of purchase. Store unwashed greens in plastic bags in the
coolest part of refrigerator for two to three days. If stored longer, Vitamin C
may be lost.
Many shy away from turnip greens because they feel they may be unsure about
how to store and prepare them. Remove any rubber banding or ties to avoid
damage. To wash greens, dip in salted water (1 to 2 teaspoons salt per gallon of
water) and lift from water. Rinse well and shake off excess water. If storing,
spread on paper towels to dry.
Greens that are to be cooked before being added to a recipe can be steamed in
a covered pot with only the water clinging to the leaves. One-fourth cup water
can be added if necessary.
To learn more about greens, contact the University of Arkansas Division of
Agriculture in Miller County at 400 Laurel, Suite 215, call 870-779-3609, or
email me at chaley@uaex.edu. We will gladly
mail Enjoy Arkansas’ Fresh Greens. You can also follow me on Facebook.
Find locally grown fresh greens at the Gateway downtown farmers market at
Jefferson and East 9th this Saturday from 7 a.m. until sold out.
Farm Fresh Collard Greens
| One fourth cup olive oil 2 tablespoons minced garlic
5 cups chicken stock
1 smoked turkey drumstick
5 bunches collard greens, rinsed, trimmed and chopped
Salt and pepper to taste
1 tablespoon crushed red pepper flakes |
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Heat olive oil in a large pot over medium heat. Add garlic, sauté lightly.
Pour in chicken stock, and add turkey leg. Cover the pot and simmer 30 minutes.
Add the greens and turn heat to medium high. Let greens cook down for about 45
minutes, stirring occasionally. Reduce heat to medium and season with salt and
pepper. Continue to cook until the greens are tender and dark green. Drain and
reserve liquid. Mix in red pepper flakes. Use reserved liquid to reheat
leftovers.
Small Steps for Better Health: Eating greens are a great way to increase the
fiber in your diet.
Handout
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