TOP: You can sauté greens in 2-4 minutes,
with some onion, garlic and olive oil. What
looks like red-tipped green onions are red
spring onions, a close relative (see the
differences below). The green garlic
tops and bottoms have been minced.
BOTTOM: Green garlic, available in the
spring, looks like scallions (but you won’t be
fooled—the nose knows!). Photos courtesy
Your recommended daily fill of vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, mashed or puréed. A glass of a 100% vegetable juice counts as a serving.
YOUR CHOICE OF VEGGIES
The USDA organizes vegetables into five subgroups. Your daily servings can come from any of them, although a mixture is best for rounded nutrition:
Starchy vegetables, including white potatoes and grains
Red and orange vegetables, including sweet potatoes
Beans and peas
Other (bean sprouts, cauliflower, cucumber, green cabbage, lettuce, green/wax beans, mushroom, onion, yellow squash/zucchini, etc.)
Women and teen girls should consume 2-1/2 cups daily, men and teen boys, three cups. Younger children get a bit less.
The USDA has handy charts at ChoseMyPlate.com, including the quantity of each option that constitutes a serving—1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens, for example.
We’re happy to eat our green, red and orange vegetables steamed. When we have more time, we roast root vegetables.
But we rarely sauté all those tasty, leafy, good-for-you “cooking greens” (as compared to salad greens).
Our friends at Good Eggs, a premium grocery delivery service in San Francisco, nudged us a bit by sending us these tips and recipe.
HOW TO SAUTÉ GREENS
Use this sauté technique with any and all leafy cooking greens—broccoli rabe, chard, collards, kale, mustard greens, spinach, turnip greens, etc.—plus garlic and onions. Sauté the greens in olive oil with the garlic and onions and you’ve got a simple, delicious side.
Don’t hesitate to sauté a medley: Mixed greens give you more flavors to enjoy.
This is your opportunity to try greens you haven’t had before. You’re bound to enjoy anything sautéed with onions and garlic.
1 bunch leafy greens, chopped roughly to bite size
1 spring onion including the tops, thinly sliced (substitute green onion—see the differences below)
½ green garlic, white and pale green parts sliced thin*
Pinch of salt
Squeeze of fresh lemon
Optional: pinch of chile flakes
*If you can find green garlic at a farmers market or upscale produce store, grab it. It looks like scallions (see photo above) but smells like garlic. It’s the baby plant before it matures into the papery-covered bulb of cloves. Otherwise, substitute one or two cloves of garlic, minced.