'Tis the season for fresh, locally-grown leafy greens. As one of the first seeds to hit the dirt in the early spring, these hearty plants are now hitting the shelves in abundance. High in antioxidants, the benefits of adding more greens to your diet seem endless, with studies touting a number of health benefits, including cancer prevention, stronger bones, brain health, better vision, and healthier skin, among many others.
Here's a rundown of greens that pack a punch, in season now and throughout the summer.
Bok Choy
Bok choy, also known as Chinese cabbage, is a cruciferous vegetable with high levels of antioxidants, phytonutrients, and glucosinolates, which studies have shown to prevent certain types of cancers. This dark leafy green also contains more Vitamin A, K, B6, and carotenes than traditional cabbage, along with significant levels of Vitamin C, calcium, and potassium, proven to help lower blood pressure. Both the dark green leaves and the lighter-colored stems can be cooked, and it goes well in Asian-inspired recipes and salads.
Cabbage
A king among the cruciferous, cabbage is full of cancer-fighting compounds, including glucosinolates, which boost the enzymes that aid in detoxification. Combined with a high fiber content that helps lower cholesterol, cabbage is a popular addition to detox diets. Although each variety–red, green, and Savoy–have different nutritional profiles, they are all great sources of Vitamin K, C, B6, folate, and calcium. Red cabbage has the added benefit of more protective phytonutrients visible in its vibrant color. Cabbage coleslaw is a great summer dish, and thin strips of red cabbage can enhance the color and nutrition of any salad. It can also be tossed into stir-fries, stews, and soups.
Kale
Like its cruciferous cousin broccoli, kale is high in calcium and is a popular superfood with extremely high levels of antioxidant vitamins, including vitamins A, C, and K, along with fiber, and cancer-fighting carotenoids and flavonoids, folate, iron, and protein. It's also very low in calories, with about 34 calories per cup. Kale's wild and curly leaves should be pulled away from the tough stems and can be finely chopped and added to raw salads, lightly sauted, stir-fried alone or mixed with other veggies, baked into crispy chips, and even blended into smoothies.
Spinach
One of the most versatile of greens, and also considered a superfood, spinach offers a hearty helping of Vitamin C, A, K, B6, B2, fiber, folate, potassium, and a blend of phytonutrients that are said to have anti-inflammatory and brain-boosting benefits. You can throw it into just about anything: grain and bean dishes, stir-fries, salads, scrambles, casseroles, like lasagna, smoothies, and juices. Add raw spinach leaves to wraps and sandwiches, or combine it with parsley or basil to make a great pesto. The mild flavor also makes it easy to disguise in a child's meal.
Romaine Lettuce
With roots in Western Europe and the Mediterranean, romaine is known for its crisp, rough texture, adding a nutritional punch to a salad or sandwich with very low calories, high water content, and high levels of Vitamin A, K, C, folate, fiber, and iron. It's also said to help lower cholesterol levels, with a powerful combination of beta-carotene and Vitamin C that prevents cholesterol oxidation, and fiber that breaks it down. Romaine can be tossed with a light dressing with just about anything on top of its sturdy leaves, including roasted vegetables and meats, such as salmon, chicken, or grilled steak.
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