Market Fresh Finds: All we are saying is give leafy greens a chance …

You know they are good for you. You know you should eat them often. Dark, leafy greens are nutritional powerhouses, rich in vitamins, minerals, phytonutrients and fiber. The USDA recommends eating a half-cup per day Even so, most of us do not eat as many servings as we should.

Greens are a great way to eat local and in season, as they are one of the first crops to appear in farmers markets, and varieties are available through the entire growing season.

There are many varieties of leafy greens, including favorites such as lettuce, cabbage, spinach and kale. Less familiar in this area are turnip greens, collards, mustard greens, beet greens, Swiss chard, dandelion, red clover, watercress, chickweed, arugula, radicchio, bok choy and broccoli rabe.

When purchasing leafy greens, look for leaves that are fresh, tender and crisp. Do not wash greens before storing, as moisture encourages spoilage. Wrap tightly in plastic and store in the refrigerator for 3-4 days. They are most nutritious when eaten raw in a salad, quickly sautéed in olive oil or lightly steamed.

Collard greens are a staple of Southern U.S. cuisine. Typical seasonings for collards are smoked and salted meats such as ham hocks, diced onions, vinegar and seasoning.

Mustard greens have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking. Cooked mustard greens have 10 calories in one-half cup.

Leafy greens can be frozen or dehydrated, but are not suitable for canning. To freeze, rinse under cold running water, remove tough stems, and blanch in boiling water for 1 to 2 minutes. Immediately plunge them into cold water. Squeeze excess water out, then coarsely chop and store in a freezer container.

Dehydrated greens can be left whole (kale and spinach “chips”) or crumbled up for use in soups, omelets, casseroles and sauces for an almost-undetectable nutritional boost. Processing dehydrated greens in a blender or food processer creates a nutrient-dense powder for green smoothies.

Judi Seifert is a WSU Clark County Extension Master Food Preserver. For more information, contact the Master Food Preserver hotline at 360-697-6060, ext. 5366, or website at clark.wsu.edu.