or rust spots indicate leaves beyond their prime. Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens: Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple coo

Originally a subsistence food in the American South, greens are one of the richest sources of nutrients in the vegetable kingdom. Yet many of us still regularly stroll past those deeply coloured, exotic-looking leaves in the produce aisle. From familiar varieties like spinach to lesser-knowns such as mizuna or kale, greens offer great nutrition, delicious taste, and an uplifting burst of colour all in one package—so why not give them a try?

Most greens are an excellent source of cancer-fighting antioxidants, high in beta-carotene (which is converted to vitamin A in the body), folic acid and iron, and provide substantial amounts of fibre and chlorophyll (which lends them their deep emerald hue). Chlorophyll, besides being a blood purifier, is also known to help populate “good” intestinal bacteria, and so could be useful for those fighting candida. For individuals on a dairy-free diet, greens are a substantial source of calcium as well.

One drawback in some greens (notably spinach) are oxalates, substances that bind to calcium and prevent the body from absorbing it fully. Adding vitamin D to your diet will help counteract this effect, as will cooking to neutralize some of the oxalates. Similarly, adding vitamin C (or other acids such as apple cider vinegar, in a dressing) to the greens makes the minerals more bioavailable, or more easily assimilated by the body.

Choosing Your Greens: As with other vegetables, the darker the colour, the more antioxidant-rich and nutritious the leaves. So look for deep green collards, kale, chard or spinach, with firm leaves that are evenly coloured throughout. Yellowing or rust spots indicate leaves beyond their prime. Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens: Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple cook

—so why not give them a try?

Most greens are an excellent source of cancer-fighting antioxidants, high in beta-carotene (which is converted to vitamin A in the body), folic acid and iron, and provide substantial amounts of fibre and chlorophyll (which lends them their deep emerald hue). Chlorophyll, besides being a blood purifier, is also known to help populate “good” intestinal bacteria, and so could be useful for those fighting candida. For individuals on a dairy-free diet, greens are a substantial source of calcium as well.

One drawback in some greens (notably spinach) are oxalates, substances that bind to calcium and prevent the body from absorbing it fully. Adding vitamin D to your diet will help counteract this effect, as will cooking to neutralize some of the oxalates. Similarly, adding vitamin C (or other acids such as apple cider vinegar, in a dressing) to the greens makes the minerals more bioavailable, or more easily assimilated by the body.

Choosing Your Greens: As with other vegetables, the darker the colour, the more antioxidant-rich and nutritious the leaves. So look for deep green collards, kale, chard or spinach, with firm leaves that are evenly coloured throughout. Yellowing or rust spots indicate leaves beyond their prime. Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens: Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple coo

ful for those fighting candida. For individuals on a dairy-free diet, greens are a substantial source of calcium as well.

One drawback in some greens (notably spinach) are oxalates, substances that bind to calcium and prevent the body from absorbing it fully. Adding vitamin D to your diet will help counteract this effect, as will cooking to neutralize some of the oxalates. Similarly, adding vitamin C (or other acids such as apple cider vinegar, in a dressing) to the greens makes the minerals more bioavailable, or more easily assimilated by the body.

Choosing Your Greens: As with other vegetables, the darker the colour, the more antioxidant-rich and nutritious the leaves. So look for deep green collards, kale, chard or spinach, with firm leaves that are evenly coloured throughout. Yellowing or rust spots indicate leaves beyond their prime. Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens: Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple coo

ther acids such as apple cider vinegar, in a dressing) to the greens makes the minerals more bioavailable, or more easily assimilated by the body.

Choosing Your Greens: As with other vegetables, the darker the colour, the more antioxidant-rich and nutritious the leaves. So look for deep green collards, kale, chard or spinach, with firm leaves that are evenly coloured throughout. Yellowing or rust spots indicate leaves beyond their prime. Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens: Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple coo

or rust spots indicate leaves beyond their prime. Greens lose their freshness fairly quickly, but you can extend their usability by wrapping in a clean dish towel or paper towels inside an open plastic bag in the refrigerator. This way, they’ll keep fresh for up to three or four days.

Cooking Greens: Steaming or stir-frying with a bit of garlic and olive oil for 5-10 minutes is a simple cooking method that works for almost all varieties. Note, however, that most greens will reduce with cooking to about one quarter their original volume--"six cups of leaves" isn't that much, after all! Estimate about one pound of uncooked greens for 4 people as a side dish. And feel free to experiment with greens in their raw state. Along with spinach and broccoli, varieties like kale, chard, dandelion or arugula are all delicious raw, added to salads.Simplify preparation with a three-step process: cut; wash; chop.

Keep in mind that the stem (also called the "midrib”), which runs down the centre of most leafy greens, is usually too tough to cook and must be removed. A simple method is to stack the leaves face down, then fold in half along the centre stem. Use a sharp knife to cut along the stem where it meets the leaf so you end up with 2 half-leaves. To wash the greens, submerge in a deep bowl of water, swish with your hands a few times, then let rest a minute or so for the sand or grit to settle at the bottom. Gently remove and drain. Repeat if necessary. Finally, stack the leaves and cut crosswise into shreds.

Green Picks: Here’s a list of some greens you might enjoy.

Beet Greens: Slightly bitter, with dark green leaves and red veins, the edible leaves of beet roots should be stewed or steamed for at least 10 minutes to ensure they are fully cooked. A good source of folic acid, calcium, and iron, beet greens work well when stir-fried with other vegetables.

Collard Greens: A staple of Southern cooking, collards (part of the Brassica family of vegetables, along wit