Ohio State University Extension Fact Sheet
Human Nutrition and Food Management
1787 Neil Avenue, Columbus, Ohio 43210-1295
Selecting, Storing and Serving Ohio Greens
HYG-5519-93
Barbara A. Brahn
A large number of widely differing species of plants are grown for
uses as "greens". The better known kinds are spinach, kale, collards,
turnips, beets, chard, mustard, broccoli leaves, chicory, endive,
escarole, dandelion, cress and sorrel. Many others, some of them
wild, are also used to a limited extent as greens. Greens are
available at varying times between April 15 and November 1. For
information on varieties of greens, contact your county Extension
agent, Agriculture or Horticulture.
Selection
- Select fresh, young, tender greens free from blemishes and of a
healthy green color. (Beet tops and ruby chard show a reddish
color.)
- Avoid greens that show insect injury, coarse stems, seed stems, dry
or yellowing leaves, dirt or poor development.
- Greens should be crisp, never wilted.
- Select only an amount that can be used in a short period of time.
Storage
- Leafy greens should be carefully washed several times in water,
lifting them out of the water each time so dirt sinks to bottom.
- Remove bruised leaves.
- Pat thoroughly dry in a paper or linen towel.
- Store greens in refrigerator crisper in a plastic bag, clean towel
or foil.
Yield
Due to the many variables, such as moisture content, size and
variety, it is impossible to give specific recommendations as to
quantity to buy. The recommendations below are approximations only.
- 1 bushel = 20 pounds greens
- 1 bushel = 8-9 quarts
- 1 pound fresh greens, cooked = 2 or 3 (1/2 cup) servings
Nutrition
- Greens provide excellent sources of Vitamins A and C, iron and add
fiber to the diet.
- Greens are low in calories until dressings, sauces or other
combination of ingredients are added; about 20 calories per 1/2 cup
serving.
Serving
- Greens are great wilted or molded, for salads, souffles, and main
course dishes.
Cooking methods
- Cook fresh greens in very little water and only until tender
to retain nutrients.
Approximate cooking times needed for fresh greens: |
Beet Greens | 5-15 minutes |
Swiss Chard | 10-20 minutes |
Spinach | 3-10 minutes |
Kale | 10-15 minutes |
Collards or Dandelions | 10-20 minutes |
Turnip Tops | 10-30 minutes |
Other Serving Ideas
- Spinach: Use Allspice, Garlic, Nutmeg, Marjoram, Oregano, Mace,
Rosemary or Thyme.
- Turnips: Use Allspice, Basil or Nutmeg.
- One-Vegetable Combination: Greens cooked with onion, hard-cooked
egg, bacon or ham and/or white sauce.
- Season with dill weed, marjoram, mint, nutmeg, rosemary, minced
onion, lemon juice or vinegar, crumbled crisply fried bacon,
horseradish, chili sauce, or grated parmesan cheese.
Minted Spinach
- 1 lb fresh spinach (or 1-10 oz pkg chopped frozen spinach)
- 2 teaspoon crushed mint leaves
- 1/2 teaspoon salt
- 3 lettuce leaves
- 1-1/2 teaspoon butter
- 1 hard cooked egg
- Wash fresh spinach leaves and tear into small pieces. Combine the
mint leaves and salt; sprinkle over spinach. Place lettuce leaves on
top.
- Over medium heat cook the spinach for 7-10 minutes. Drain
liquid. Discard lettuce leaves.
- Put the spinach into a serving dish and arrange it to form a nest.
Dot with butter and slice the hard cooked egg into the center.
Makes 4 servings.
Panned Greens
- 1/4 cup butter or margarine
- 1/2 clove garlic, chopped fine
- 2 lbs new, tender greens, washed and chopped.
Melt the butter or margarine in a large frying pan. Add the chopped
garlic and greens. Simmer the greens until they are tender.
Makes 6 servings.
Kale casserole
- 2 lbs fresh kale (or 2-10 oz packages frozen kale)
- 1/4 cup margarine
- 1/4 cup flour
- 2 cups milk
- 1 cup grated cheddar cheese
- 1 teaspoon iodized salt
- 1/8 tsp. pepper
- 2 hard-cooked eggs, chopped
- 1/2 cup bread crumbs
- 2 Tablespoon melted margarine
Wash kale well, cleaning each leaf and removing stems and course
ribs. Cook kale in enough boiling salted water to keep from cooking
dry for about 15 minutes. Drain. Melt margarine. Stir in flour until
smooth. Add milk. Cook over medium heat with constant stirring, until
mixture comes to a boil. Add cheese, salt and pepper. Stir until
cheese is melted. Mix in chopped hard-cooked eggs and kale.
Place in a greased casserole (1-1/2 or 2 quart). Toss crumbs with
melted margarine. Sprinkle on top of kale mixture. Bake in moderate
oven (350 degrees F). 30 minutes.
Makes 8 servings.
All educational programs conducted by Ohio State University Extension
are available to clientele on a nondiscriminatory basis without regard
to race, color, creed, religion, sexual orientation, national origin,
gender, age, disability or Vietnam-era veteran status.
Keith L. Smith, Associate Vice President for Ag. Adm. and
Director, OSU Extension.
TDD No. 800-589-8292 (Ohio only) or 614-292-1868
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