Crisp, leafy green veggies are overflowing in our Harvest Home Markets. Collard greens, kale, swiss chard, brussel sprouts, mustard greens and broccoli delight your palette while they boost your health and help your food budget.  These greens can add new flavors to your meals.

How are they great for your health? Low in calories, high in fiber, with a multitude of vitamins & minerals, they lower your risk of diabetes while boosting your immune system.  They have iron, calcium and vitamin K for strong bones & protect your eyesight with vitamin A.  A nutritional powerhouse at a low cost!

Adding Greens: Eating healthy can be delicious without being a chore!

• Slip greens into meals: Chop them up and toss into soup, stews, stir-fries, and eggs

• Roast up a side dish: Brussel sprouts, kale, and swiss chard get crispy and flavorful. Turn your oven on to 425F, chop up greens and poor the veggies onto a cookie sheet. Season with a bit of olive oil, salt & pepper.  Cook 15 to 20 minutes until slightly brown & crispy. Simple & surprisingly delicious!

• Greens without bacon!  Mix a slightly sweet veggie with your greens for an easy-to-love taste.  Collard greens mixed with carrots and thyme or Indian-style mustard greens with onions, ginger & jalapenos.

• Conquer Kale. Not everyone likes Kale’s slightly bitter, spicy taste.  Get rid of the “bitter”, by freezing chopped up kale before you use it!  

So much to choose from:

• Make Chips: Homemade Veggie Chips

• Explore new side dishes: Green Side Dishes

• Make an all veggie meal: Creative Vegetarian Recipes

Be creative!  Just eating one serving of greens a day is a deliciously easy way to make your whole family a bit healthier!  ENJOY!

RECIPES: Nacho, Kale & Black Bean Bake

KALE EVEN KIDS WILL LOVE!

INGREDIENTS:

• 2 medium onions, finely chopped

• 3 1/2 cups of fresh tomatoes, finely chopped or 28 oz can of tomatoes

• 2 14oz cans black beans

• 1 tablespoon ground cumin

• 1/2 teaspoon salt

• 1/8 teaspoon red pepper flakes (optional)

• 1 bunch kale or swiss chard (4 cups packed), ribs removed & chopped

• 3.5 oz (1 1/2 cups) organic tortilla chips

• 3 oz cheddar cheese, shredded

TO MAKE:

• Preheat oven to 400 degrees F.

• Preheat medium non-stick skillet & brush with olive oil. Sauté onions until translucent. Add diced tomatoes, beans, cumin, salt and red pepper flakes; stir and cook 3-5 minutes.

• In a 9" x 13" baking dish, spread kale. Top with bean mixture, tortilla chips & cheese. Bake for 20 minutes.

TIPS for Tasty Greens

Just use the leaves: Remove the stems & the ribs To remove the leaves from the fibrous stalk, simply hold the fat end of stem up & run your hand down the stalk.

“Soften before cooking:”

• Massage chopped leaves with a sprinkle of lemon or lime  juice until the leaves feel a little soft.

• Freeze out the bitterness: Chop greens and freeze.  No need to defrost. Add to any recipe!

• Quick boil (blanch): Put loosely chopped leafy greens in a large pot of boil water water for 1 minute.  Rinse in cold water; use either raw in a salad or cook into any dish.

• Run hot water from the tap over chopped leaves in a strainer until they wilt. Rinse with cold water

Kale Chips: Eat plain or sprinkle with a spice you love like cumin or balsamic vinegar in the last minute of cooking

Smoothies: Banana & Lemon get rid of the bitter Blend together ¾ cup chopped kale or swiss chard, ribs and stems removed; 1 stalk celery, chopped, ½ banana, ½ cup apple juice, ½ cup ice, 1 tablespoon fresh lemon juice

WE WANT TO HEAR FROM YOU!

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