June 2nd Newsletter: It's All About the Greens!!!

Introduction to Greens!!

So very healthy for us and delicious, but I didn’t have much experience cooking greens until I started this CSA. Last year, some of our members were a little perplexed by greens and how to use or cook them, too. I’ve received some questions already about what to do with greens. So, I thought I would write this article on greens.

Nutrition

Greens are amazing!! According to George Mateljan Foundation, one cup of boiled Mustard Greens has the recommended daily value (RDV) of the following nutrients: 524% of vitamin K, 84% of vitamin A, 59% of vitamin C, 25% of foliate, 19% of Manganese, 14% of vitamin E, 12% tryptophan, 11% dietary fiber, and 10% of calcium. With nutrition like this, who needs vitamins!

How to Cook Greens

For some greens, in order to get the best nutrition you need to prepare them. For example, you need to cook spinach to make the iron available for absorption. The latest scientific studies show that cutting collard greens enhances the activation of the enzyme myrosinase that slowly converts some of the glucosinolate phytonutrients into their active health-promoting forms that have been shown to contain cancer preventive properties. (This information is from the George Mateljan Foundation, a not-for-profit foundation with no commercial interests, self-described as “a new force for change in the world.” See, www.whfoods.com.)

Some general tips on preparing greens. Be sure to wash greens thoroughly before chopping or cooking to remove hidden grit. We do rinse the vegetables before we pack them, but it is always a good idea to rinse them again before preparing or eating them.

Be careful not to overcook greens, boiling or sautéing greens for just a few minutes to soften are usually enough. Boil greens for 3-5 minutes, or steam for 8-10 minutes depending on their maturity and toughness.

Watch for the color of the greens to brighten. This signals cooking is complete or nearly complete. Colors will darken and fade in vibrancy when overcooked.

Overcooked greens will be mushy, tasteless and significantly reduce the nutrition. Greens will generally cook down to about ¼ to 1/8 of their original volume. (From to cookbook: from Asparagus to Zucchini.)

From Our Members

Because of my lack of experience preparing greens, I asked our members last year how they used their greens. Of course, the best ideas came from our members, so I have recycled some suggestions from last year.

Kevin said that he chops his greens, then he rinses and shakes the water from them. He adds them directly to a skillet lined with olive oil. Sauté gently, add ground ginger, walnuts, and a touch of black pepper.

Jennifer made a one-pot sausage and potato soup. Cut 4 sausages or brats into bit sized pieces and brown in a stockpot; remove the sausages from the pot. Add lots of chopped greens (2-3 cups), salt and pepper to taste. Add sliced potatoes; return the sausages to the pot along with 5 cloves of sliced garlic and a bay leaf. Add enough water to cover the mixture. Simmer with the lid on until the potatoes are soft. Serve with a sprinkle of Asiago cheese and some crusty garlic bread.

Other ideas

Most greens are interchangeable in recipes, but they do have different flavors. The milder greens are spinach, Swiss chard, collards, beet greens and kale. Spicer greens are turnip, mustard, arugula and radish.

Some are tenderer and can be eaten raw. These tender greens include spinach, Swish chard, beet greens, mustard, and arugula. Try the tender greens in a sandwich or burrito or taco.

Sauté or boil the heartier greens and add bacon and a little bit of flavored vinegar for a quick meal. Some combinations for sautéed greens: 1) red wine vinegar, olive oil, salt and pepper; 2) sesame oil, rice vinegar, and soy sauce; 3) toss with lemon vinaigrette.

Enjoy!! As always, if you have some suggestions about how to cook greens or anything in your basket, let me know.

–Farmer Kate

Storage Tips

In this first basket, you will receive a variety of greens. The best way to store greens is in a salad spinner. Rinse them and spin to remove excess water. Dump most of the water leaving a little in the bottom, but don’t let the greens sit in water. Or, use a plastic gallon storage bag with a damp paper towel. For long term storage greens freeze well. Blanch washed greens for 2-3 minutes. Rinse in cold water to stop the cooking process, drain and pack into airtight containers such as zip freezer bags.

“Cooked spinach is an excellent source of iron, a mineral that is particularly important for women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, because, in comparison to red meat, spinach provides iron for a lot less calories and is totally fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism.” The George Mateljan Foundation, a not-for-profit foundation with no commercial interests.

Recipe of the Week:

Herbed Baked Greens Serves 4-6.

2 egg whites
1 tablespoon canola oil

1/2 teaspoon Worcestershire sauce
1/3 cup lemon juice
¼ teaspoon crushed rosemary
salt to taste

3 cups chopped greens, mustard or turnip

2 tablespoons minced onion

2 cups cooked brown rice

1 ½ cups grated low fat cheese

Heat oven to 350 degrees. Oil an 8-inch square baking pan. In large mixing bowl, beat egg whites with oil, Worcestershire sauce, lemon juice, rosemary, and salt. Fold greens, onions, rice, and cheese into egg white mixture then turn into prepared pan. Cover with aluminum foil, and bake 25 minutes. Remove foil and bake until lightly browned, 10-15 minutes.

from Asparagus to Zucchini: a guide to Farm-Fresh Seasonal Produce