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Market Fresh Finds: Go green with spring’s leafy vegetables

Tender and tasty, these market staples are peaking now

By Vicki Ivy for The Columbian
Published: June 15, 2018, 6:04am

The spring greens have arrived! What are spring greens you may ask? They are all leafy plants that are eaten raw or cooked and are also known as greens, salad greens or vegetable greens. Many of them can be found throughout the year but are the most abundant, lush, and tender in the spring with more than 40 types available, from succulent lettuces, spinach, arugula to kale, mustard, collard and beet greens.

The most common spring greens are various types of lettuce, but at the markets this time of year and throughout the summer you will find many other wonderful greens that you can use in salads and cooking depending upon the type and variety. The flavor profile of greens can vary from sweet and tender to sharp and peppery. Greens can be eaten raw, used in cooking, dehydrated and some can be frozen or canned. Always use an approved recipe when canning greens.

Greens are full of vitamins A, B, C, K and potassium, iron and calcium, some varieties have significantly high amounts of antioxidants and omega-3 fats also. Fat free, low in calories, high in fiber and protein per calorie, these are a great addition to any meal. 1 cup of raw spinach has 14 calories, 1/2 cup cooked kale has 20 calories.

When buying greens choose fresh, full, deeply colored greens. Avoid buying greens with leaves that are turning yellow, remove discolored leaves before storing. Greens will stay good for 3-5 days in the refrigerator in a plastic bag or store them in a salad spinner by rinsing the greens, spinning and keeping in the spinner with the lid on for up to 7 days.

Equivalents

Spring Greens

• 2 cups of raw greens = ½ cup cooked

• 18 pounds greens = 9 pints

• 28 pounds of greens = 7 quarts

Always wash greens before use by immersing in them in cool water. Use a salad spinner or shake gently in a clean kitchen towel. Soak limp greens in ice water for a few minutes to refresh and revive your salad.

The powerhouse greens include kale, Swiss chard, spinach, bok choy, arugula, endive, watercress. There are many more. Here are a few that you will find at the market with suggestions for how to use them.

• Arugula, known for its peppery zest is also called rocket. Delicious in salads, as a base for pesto, added to your soups and saut?ed vegetables or to the top of your freshly baked pizza.

• Baby bok choy’s slight pepperiness is delicious in salads or stir-fries.

• Collard greens are not only a side dish with a bite, they are excellent to use in place of a tortilla for wraps.

• Endive can be added to salads or you can stuff their leaves with a favorite vegetable dip. It has a sweet, nutty flavor with a contrasting mild bitterness.

• Peppery mustard greens can be eaten raw in salads, as a side or added to soups.

• Radicchio’s tart, spicy flavor is used in salad or mellow when put on the grill in chunks, with olive oil and seasonings.

• Watercress has a spicy, hot flavor for a delightful contrast of flavors in salads, soups and sandwiches.

Some less known greens that you will find readily at the markets now are pea shoots, beet, radish, and carrot greens.

• Pea shoots are sweet, can be eaten raw or cooked with beans or pasta.

• Beet and radish greens are delicious to use in place of spinach, either raw or cooked and like virtually almost all greens are an excellent addition to smoothies. Beet greens are mild, slightly sweet, radish greens have peppery notes.

• Carrot greens can be used in place of parsley. Go bold and make some carrot-top pesto or soup.

For additional spring-greens recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://extension.wsu.edu/clark/?p=8163. The Fresh Match program provides help to SNAP consumers to purchase more fruits and vegetables at local farmers markets. Find out more at www.clark.wa.gov/public-health/snap-farmers-markets.


Vicki Ivy is a Clark County WSU Extension master food preserver. For additional recipes, food preservation and food safety information visit http://extension.wsu.edu. Have questions? Call MFP Helpline: 360-397-6060 ext. 5366, or join Facebook discussion group “WSU Home Food Preservers – Clark County.”

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