Prevention (USA) - - PULSE -

The Tus­can kale (fun fact: it’s also called di­nosaur kale!) in this month’s meal de­liv­ers a hearty dose of vi­ta­mins and min­er­als, but lots of other greens are just as nu­tri­tious. Here, Kate Homes, chef and founder of Car­ried Away Chefs, of­fers de­li­cious tips.


These pep­pery leaves are packed with vi­ta­min K, im­por­tant for blood clot­ting, as well as fiber, cal­cium, and iron. “My fa­vorite way to use these greens is in a warm salad,” says Homes. Brown sausage and thinly sliced po­ta­toes in a pan, sea­son to taste, add 1 to 2 Tbsp red wine vine­gar, then pour over chopped mus­tard greens and toss.


Part of the cab­bage fam­ily, this leafy Asian sta­ple con­tains the same in­flam­ma­tion-tam­ing com­pounds (phy­tonu­tri­ents) as other cru­cif­er­ous vegeta­bles like broc­coli. Try slic­ing baby bok choy length­wise, then sear­ing in a hot pan with a lit­tle salt and sesame oil un­til golden brown on each side; serve with a squeeze of orange and a sprin­kle of sesame seeds on top, says Homes.


These del­i­cate greens are a rich source of vi­ta­min C, vi­ta­min A (cru­cial to good eye health), cal­cium, and the an­tiox­i­dant lutein. “Watercress makes a great ad­di­tion to sand­wiches, thanks to the pep­pery taste,” says Homes. “The leaves are also bright and beau­ti­ful, mak­ing them a pretty and edi­ble gar­nish for a veg­gie or meat plat­ter.”


The col­or­ful leaves and stems are filled with the min­er­als mag­ne­sium and potas­sium; vi­ta­mins A, K, and C; and fiber. With a mild taste, they’re the per­fect ad­di­tion to a soup such as mine­strone, says Homes.

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