Leafy Green Lowdown

Leafy green vegetables have always been considered healthy, and rightly so. They are low in fat, low in sodium, and low in calories. Most are good sources of fiber and a wide variety of vitamins and minerals.

More recently, we have begun to realize that ''good for you'' does not translate as ''yucky.'' A trip to any modern supermarket will reveal an increased variety of fresh greens, including prepackaged mixed green salads and a number of intriguing and colorful alternatives.

Lettuce
There are innumerable different kinds of lettuce: butter, green leaf, red leaf, and romaine are just the tip of the iceberg. Iceberg lettuce actually has less nutritional value than celery, but with a comparable calorie count it certainly won't do you any harm. As a rule of thumb, the darker the leaf, the more vitamins therein.

Spinach
Spinach’ s long history goes from Iran circa 400 AD to American pop icon Popeye, and then, fortunately, to a new breed of food preparers who realize that it’s better when not guzzled from a can. This delicious, incredibly healthful and flexible green, can be eaten raw or cooked, and goes well in everything from a salad to lasagna. Its impressive statistics show that a serving provides 90% of your recommended daily allowance of vitamin A and 35% of vitamin C, in addition to fiber, calcium, magnesium and folate--and it's especially important as a source of iron.

Cabbage
Cabbage has somewhat of an image problem due to its participation in a number of questionable enterprises such as sauerkraut, kim chee, and the infamous coleslaw. Cabbage contains small amounts of calcium, iron, and protein, and is rich in Vitamin C. Bok choy, or Chinese cabbage, is especially rich in calcium.

Collard Greens
A nutritional superstar, collards contain vitamins A, B1, B2, B6, C, folacin, potassium, and calcium. Generally they are boiled with ham or bacon, vinegar, and peppers, and can take hours to prepare. Turnip and mustard greens also fall into this category and are usually prepared the same way, or even cooked as a medley.

Chard
Chard is perhaps the most strikingly attractive of the greens, with large dark green leaves and a poppy red stem that extends up and branches out into a network of scarlet veins and arteries along the leaf. The leaves can be treated like spinach, although they have a more distinctive sourish and salty flavor, and the stems can be prepared similarly to asparagus. Nutritionally, chard is very similar to spinach.

Kale
Kale is an extra-hardy member of the cabbage family and an excellent source of Vitamins A, B, and C. It also contains calcium, iron, and phosphorus. Kale is bluish green, with leaves that curl tightly. After a long simmer it is quite flavorful but not too strong.

Dandelion Greens
A perennial favorite amongst the grindingly poor, this member of the sunflower family has a slightly bitter taste. The greens can be eaten raw or steamed and served with vinegar or lemon juice. They are a significant source of thiamin, riboflavin, calcium and potassium, and contain a whopping 120% of your recommended daily allowance of vitamin A.