11 Underrated Salad Greens And How to Eat Them
Salad greens are nutritional all-stars They're packed with vitamins including A,B, and K and are rich in minerals your body needs like potassium, iron, calcium, and magnesium. Salad greens' pigments, known as carotenoids, can lower cancer risks and keep your bones strong. Also, a cup of greens can clock in at less than 10 calories. Show-offs!, Not only can we vote them most likely to succeed in your diet, but salad greens are also super versatile they make a healthy base for your salad, they can give your sandwich a crunch, they can be snuck into stir-fry or pasta dishes, and even replace a burger bun. Since you should be eating more greens your mom agrees with us, there's no reason to limit yourself to the usual suspects. And while we love kale, there are other options that are so low on the nutritional totem pole ahem, iceberg lettuce! that we insist you try a green you don't usually stick your fork into. These lesser-known leafy greens are worthy of a dinner invite. 1. Mustard greens, You don't need to season your mustard greens because they naturally come with a built-in punch of pepper. Mustard greens count as a cruciferous veggie, says Jackie Newgent, RDN and author of The All-Natural Diabetes Cookbook. That means the greens have anti-inflammatory and cancer-preventive properties. "You can actually enjoy these greens like you might spinach, but when you want more of a peppery kick," Newgent says. "They're best when prepared with olive oil or another healthy fat and a pinch of salt to balance the sharp-tasting bite.'", 2. Swiss chard, Popeye, if you get tired of spinach, give Swiss chard a try. Same goes for anyone who is on the hunt for a good source of iron. Swiss chard is in the same family as spinach and is hearty enough to be sauted. Plus, it's naturally loaded with polyphenol antioxidants, including syringic acid which may help manage blood sugar levels and kaempferol which can play a heart protective role in the diet, Newgent explains. Her suggestion Shred or finely chop it as a salad green, then pair it with a dried fruit, nut, and cheese. Think Swiss chard with dried cranberries, roasted pistachios, and goat cheese, plus a vinaigrette of choice. 3. Butter lettuce, 7. Radicchio, Radicchio She's not just a looker she's full of substance. "The lovely, white-veined red and purple hues of this low-calorie, nutritious superfood is a giveaway that this leafy variety of the chicory class of vegetables is an extraordinary antioxidant powerhouse," says nutrition and fitness expert Janet Brill, author of Blood Pressure Down. Bonus Lactucopicrin, which makes radicchio bitter, can serve as a natural painkiller. And radicchio is game not just for cold salads it can hold its own on the grill, too. "Try grilling chunks, seasoned and flavored with extra virgin olive oil," Brill suggests. Radicchio's bitter taste mellows out when it's grilled or roasted. 8. Frisee, Sounds worldly, yes? Well, this green is popular in France and is kind of fancy-schmancy with its curly greens. A member of the chicory family, frisee is also slightly nutty. It could be a lifesaver, too a single cup of frisee contains 235 mg of antioxidant-rich polyphenols, which can help you live longer. A study in the Journal of Nutrition found that those who eat 650 mg of polyphenols have a 30 percent greater chance at living longer than those who consume less. Pro tip Grill your frisee to bring out its sweetness and hide the bitterness, or tame it with a tangy vinaigrette. 9. Collard greens, Consider collard greens the Southern gentleman you want at your dinner table. Collard greens are a member of the cancer-fighting Brassica family of veggies, like cauliflower and kale, says Brill. "Low in calories, yet packed with impressive amounts of protein, fiber, and tons of other vital nutrients, this traditional Southern side dish should make an appearance on all Americans' plates for better health.", You can eat collard greens raw with salads, pairing with a dijon mustard dressing. Or, Brill suggests seasoning and sauting the greens in extra virgin olive oil, garlic, and with fresh tomatoes. 10. Mizuna, This dark green leaf with narrow white stalks also goes by the aliases California Peppergrass and Spider Mustard. One cup of the stuff will deliver about two-thirds of the vitamin C you need for the day, according to Jessica Crandall, RD, and nutritionist with the Denver Wellness Center. Mizuna is a little bit spicy, with a mild peppery flavorso once you get enough of it in salad form, Crandall suggests adding it to a miso soup or any vegetable soup toward the end of the cooking time. 11. Cress, The cutesy, dark green leaves of cress are often used as garnishes. But they're begging to be put in a salad. You'll get your daily dose of vitamin A and 90 percent of your vitamin C from just 1 1/2 cups of cress, according to Crandall. It has a hint of tangy flavor and you can eat cress like you would sproutson soups, salads or sandwiches. You can also throw it in a salad with mixed greens, add it to a stir fry, or give your other leaves a leave of absence from the blender and toss cress into your next green smoothie.