Many of these dark leafy greens contain calcium and iron, which is rare for vegetables. A cup of delicious cooked kale has less than 40 calories and twice the recommended amount of beta-carotene (a valuable antioxidant). A cup of raw escarole has 35% of your daily folate, which helps with energy levels and nerve function, and 290% of your need for vitamin K, good for proper circulation and bone health.
Mix chopped greens into simmering soups and pasta dishes or enjoy raw in a salad drizzled with a bold vinaigrette. Collards need a little extra lovin’. They are grown in sandy soil so wash them well. Then simply rip the leaves from the stalk and chop; they are great boiled or sauteed and finished with a dash of hot sauce.
Preparing these flavorful veggies doesn’t take much, simple is best. Top with a little cheese or buttery pine nuts. Sauté with olive oil and garlic, add a splash of vegetable broth, some balsamic vinegar and they are perfection.