Spring Into… Greens!

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I believe Mother Nature knows Spring is here! The weather is getting consistently warmer and I’ve already seen some good-looking gardens! One of the first types of foods that are ready for picking and eating this time of year is Greens. And there are so many varieties that are coming off right now – cabbage, collards, kale, lettuce, mustard greens, and more.

Did your Mama or your Grandma ever tell you to eat your greens? If so, they were on to something. Leafy green vegetables are an important part of a healthy diet. They’re packed with vitamins, minerals, and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure, and mental decline. For example:

  • Kale: It contains almost all the goodness leafy greens can offer. Kale is rich in vitamins A, C, and K, calcium, folate, potassium, and fiber. It protects the heart and can prevent or slow down cancer.
  • Collards: Collards contain nutritional value very similar to Kale.
  • Green leaf, red leaf, and Romaine lettuce: These are full of vitamin A and folate. The darker leaves are more nutritious than lighter varieties.
  • Mustard greens: These greens have a similar nutrition profile to turnip and collards.
  • Cabbage: This vegetable is an excellent source of vitamin C and cancer-fighting compounds.

To boost your daily nutrition, aim to eat about 2 cups of dark, leafy greens like collards every day. Two cups of raw greens is equal to 1 cup of vegetables, and 2.5 cups is recommended daily for a 2000-calorie diet.

So spring into a delicious and super easy stir fry tonight!

Cabbage Stir Fry

This recipe is extremely easy to prepare and makes a great side dish. If you like spice, add a Thai green chili or jalapeño.

Serves 2
Serving Size: ¾ cup
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients

  • 1 tablespoon olive oil
  • 2 teaspoons cumin seeds
  • 2 teaspoons freshly grated ginger
  • 2 Thai green chilies or jalapeño peppers, finely chopped (optional)
  • 2 cups shredded green cabbage
  • ¼ teaspoon salt

Directions

  1. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the cumin and grated ginger and sauté for 2-3 minutes.
  2. Add in the Thai green chilies or jalapeño peppers (optional) and sauté for another minute.
  3. Add the cabbage and mix. Lower heat to medium-low and cook for about 3-5 minutes, stirring occasionally.
  4. Add the salt once cabbage becomes tender and translucent. Stir and serve.

Nutrition Information per Serving

Serving Size: ¾ cup
Vegetables: ¾ cup
Fruits: 0 cups
Calories: 87 calories
Carbohydrates: 5 grams
Fiber: 2 grams
Protein: 1 gram
Fat: 7 grams
Sodium: 307 mg

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