Go dark green with your veggies

Dark green veggies are an excellent source of vitamin K, C and A and of the antioxidant lutein, thought to promote healthy eyes.

  • Sep. 10, 2012 8:00 a.m.

Simone Jennings


All vegetables are good, but some are packed with more nutrients than others. Some of the top contenders are kale and spinach.

These dark greens are an excellent source of vitamin K, C and A and of the antioxidant lutein, thought to promote healthy eyes.

These veggies are green in more ways than one. Eating dark greens this time of year is an environmentally friendly choice as local gardens are overflowing.

Reduce food miles by buying your greens at your farmers market.

Sick of spinach salads? Spinach can easily be preserved for later use.

Blanch spinach in boiling water for one minute. Rinse in cold water and drain or squeeze off the extra moisture.

Pack in freezer bags or containers and freeze for future use in lasagne, spanakopita, spinach dip or frittatas.

Not sure what to do with kale? It can be tough, so kale is best when cooked. It can also be steamed, sautéed or simmered.

Remove the tough stems, tear or chop the leaves into bite sized pieces and steam until bright green and tender (about 10 minutes).

Add your favourite dressing to flavour and serve as a side dish.

Or you can sauté it with garlic and onions and top with lemon juice and a sprinkle of salt.

When cooking grains such as rice or quinoa you can add a large handful of chopped kale and some fresh herbs to the pot and let it cook with the grain.

Simone Jennings is a community nutritionist with Interior Health.

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