Vegetables for vitality: Go for those greens

Leafy green vegetables meant for cooking rather than salad making (although there is some overlap) are a large and diverse group that are packed with benefits and add variety to you meals.

Rest assured. All these benefits are packed into 250 millilitres (one cup) of cooked mixed greens:

• about 33 calories
• beta-carotene that is converted into vitamin A in the body
• half the daily requirement for vitamin C
• antioxidant vitamin E to protect the heart
• phytonutrients known as organosulfur compounds that detoxify potential carcinogens
• carotenoids to reduce the risk of age-related eye disease and certain kinds of cancer

What's in season?  

A variety of cooking greens is always available.

Tips for shopping: 

1. Regardless of the variety, pick brightly coloured, crisp leaves.

2. Avoid bruised or excessively dirty leaves as well as limp or yellowing specimens – both are sure signs of age.

3. Woody stems and coarse veins in the leaves practically guarantee that the vegetable will be tough and bitter.

Where to buy the best:

 At a local farmers' market, greens will be newly picked. In a supermarket, greens that are displayed in a refrigerated section of the produce department are likely to stay fresh, since cool temperatures discourage decay and bacteria.

Storing your finds: 

• Do not wash greens before storing them – too much moisture encourages the leaves to rot.
• Use perforated plastic storage bags or boxes, which allow air to circulate around the leaves and maintain just enough moisture to preserve their crispness.

Preparation: 

• Soak in cold water and then rinse thoroughly immediately before cooking to release any dirt trapped in stems or crinkly leaves.
• Trim any bruised outer leaves and cut off tough stems.
• Stems can be used in stock or soups.
• Swiss chard stems taste good sautéed briefly in olive oil and garlic, although they do not retain their bright appearance.
• Basic cooking:
• Greens are frequently the victim of overcooking, which leaves them soggy, bland and an unappetizing shade of grey.
• Brief, gentle cooking or quick cooking over a high heat, however, brings out their subtle flavours without ruining the delicate texture of the leaves.
• Cavolo nero is the exception.
• There is one general rule that applies to all greens, which is that they cook down to about one third of their original volume.

Greens can be simply tossed in butter over a high heat until just wilted and then sprinkled with a little grated nutmeg, which takes the edge off any coarseness in the flavour.

Finely chopped greens are a good addition to egg dishes such as soufflés, omelettes and quiches and to stuffings for roasts.

1. To quickly chop up greens, roll a bundle of leaves together into a cigar shape.

2. Slice across the cigar to reduce the greens to shreds for fast cooking or to add to soups.

• Purée steamed greens with garlic and plain yogurt. Top with sliced spring onions and serve cold as a summer soup.
• For a quick pasta sauce, purée steamed spinach with parsley and lemon juice.
• Make a salad dressing in a food processor or blender with steamed Swiss chard and a handful of parsley and basil. Add olive oil, lemon juice, crushed garlic, salt and pepper.

• Balsamic vinegar
• Fresh lemon juice
• Sesame oil and soy sauce
• Finely chopped fresh dill
• Toasted sesame seeds

A pinch of baking soda added during cooking makes greens even greener. However, it also breaks down the plant tissues, making the texture mushy and destroying many of the vitamins.

Flavour and nutrients should be the major issues, not looks. If you cook greens briefly, they'll be a lovely fresh green anyway. Grab some greens and add them to your table using these simple tips and absorb all those nutrients.

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