Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
TEXARKANA, Ark. –
Kale, Swiss chard, collards, turnip greens, spinach … It can be confusing, trying to figure out these greens. For many, the only green they eat is iceberg lettuce and it’s not exactly a green. I’m here to help you expand your horizons and learn how easy it is to eat nutrient-dense leafy greens.
Leafy greens are packed with vitamins, minerals, fiber, antioxidants, and phytonutrients. Spinach, kale, collard and turnip greens are also fair sources of the mineral calcium, though it may not be absorbed as well as calcium from dairy products.
Eating leafy greens is easy once you know what is needed to buy, and how to prepare and cook them. Buy only fresh greens. Leaves should be vibrant dark green, crisp, and full, not yellowish or wilted. They are best when they are young and tender. Kale’s thick ruffled leaves should be crisp, green and clean. Collard greens should have broad, flat, dark green leaves, while mustard and turnip greens should be fresh, tender crisp and good green color.
Once purchased, store unwashed greens in plastic bags with the top open in the coldest part of the refrigerator for no more than 2 to 3 days. Store washed greens in an airtight container in the refrigerator for no more than 3 to 4 days. If stored longer than several days, Vitamin C may be lost.
Wash greens when ready to use. Submerge in a sink of salted cool water (1 to 2 teaspoons salt per gallon of water), separate the leaves and agitate with your hands to remove any soil, debris and bugs left behind. Shake off water and transfer the greens to a salad spinner and give it a whirl. If you do not have a salad spinner, shake off as much water as possible and dry the leaves thoroughly with paper towels or a clean dishtowel. Whisk away as much moisture as possible to avoid wilt, and then refrigerate. For heavier greens such as kale and collards, wrap lightly in clean tea towel and place in zip top bag, opened.
For sturdy green with tough stalks such as kale and collards, strip the leaves from the fibrous stalk. Hold the base of the leaf at the stalk in one hand and then using the other hand, run your fingers from the base of the stalk to the tip to strip off the leafy portion. Discard stalks or use in stock vegetable base. Use the leafy portion in smoothies, or sandwiches in place of lettuce. Julienne and use in salads, or rough chop for soups or sautéed in stir-fry dishes.
Greens can be eaten raw or cooked. If you are a smoothie drinker, throw them in the mix. This is an efficient, easy way to eat greens raw.
Kale chips, a favorite of many, honestly aren’t one of mine. They are easy to make with a dehydrator or in your oven and there are many recipes out there.
Using greens in a salad seems an obvious choice, but you have to consider the green you are using. Spinach and chard are mild, with a less bitter flavor; whereas, kale has a more bitter punch. When adding rich, dark leafy greens such as kale to a salad, chop them finely and mix with other greens or lettuces.Greens that are cooked before added to a recipe can be steamed in a covered pot with only the water clinging to leaves; one fourth cup water can be added if necessary. Cook only until wilted, then save cooking liquid for soups.
Most greens benefit from only slight cooking. Overcooking turns their leaves a green-grey color, and causes them to lose their nutritional value. So brevity is the key with greens. You just want to cook them long enough to wilt the leaves. Cook until the color has perked up and the leaves have softened; this will yield the best flavor.
On your next shopping trip, give greens a try. It may take some time to get used to working with greens but keep trying recipes and techniques until you find some you like.
Rainbow Chard with Lemon and Garlic
3 bunches rainbow chard, trimmed and rinsed
1/4 cup olive oil
6 cloves garlic, sliced, or to taste
1 pinch crushed red pepper flakes
1 tablespoon lemon juice
Strip stems of the chard from the leaves. Cut the leaves into thin strips and set aside. Thinly slice the stems. Heat the olive oil in a large skillet or pot over medium heat. Stir in the sliced garlic, red pepper flakes, and chard stems; cook for 3 minutes until the flavor of the garlic mellows and stems begin to soften. Stir in shredded chard leaves, cover and cook 5 minutes over medium-low heat. Stir, recover, and continue cooking until the chard is tender. Toss with lemon juice to serve.
Click to get your copy of Arkansas Fresh Greens, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215 at the Miller County Courthouse. We're online at chadley@uada.edu, on Facebook at UAEXMillerCountyFCS/CarlaHaleyHadley, on Twitter @MillerCountyFCS or on the web at uaex.uada.edu/Miller.
By Carla Haley-Hadley County Extension Agent - FCSThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Carla Haley-Hadley County Extension Agent - FCSU of A Division of AgricultureCooperative Extension Service400 Laurel Street, Suite 215 Texarkana AR 71854 (870) 779-3609 chadley@uada.edu
Related Links
The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay. The Arkansas Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.