by Chana Citron

Forget starving yourself on the latest diet. If you want to get to your ideal weight, eat strategically. Last week, I told you about enjoying a protein-packed lunch. So when should you make greens your main meal? The night time is the right time to prepare something light, but also satisfying enough to hold you until breakfast. And that’s where leafy greens come in.

A far cry from the iceburg lettuce you may have grown up with, leafy vegetables come in a variety of forms from sweet to bitter, soft to crunchy, spicy to delicate–and there’s a myriad ways to prepare them. They’re veritable powerhouses of vitamins and minerals and can help flush your body clean of toxins. Sadly, these super vegetables are the ones most often missing from the typical American diet. After all, how green is your dinner plate? I’m not suggesting you limit yourself to just a bowl of spinach for dinner. A little salmon, some lentils, tofu, tempeh or seitan never hurt anyone. Serve these with your salad or sautee for a substantial meal. Ready to go green for dinner? Here’s everything you need to know to get started.

Nutritional Benefits
There’s a reason why the color green is associated with vitality, energy and renewal. Greens are very high in calcium (120 to 190 mg per cup), magnesium, iron, potassium, phosphorous and zinc, as well as vitamins A, C, E and K. In addition, they are full of fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. The bitter green family is known for its ability to rid the body of toxins and fats. Here’s what all those mega-vitamins and minerals actually do:

• build healthy bones
• purify the blood
• strengthen the immune system and help prevent cancer
• promote healthy intestinal flora
• improve liver, gall bladder and kidney function
• lift the spirit and fight depression
• clear congestion (especially in the lungs) and reduce mucus
• improve circulation
• help keep skin clear

Shopping Green
Now that we’ve sold you on its benefits, here’s how to pick and choose from the variety of greens around. First tip: Look for bright color and crispness, with no signs of yellowing or decay, and select one of the following.

• Bitter Greens are ideal raw or cooked. Try these refreshing options to add texture and color to your plate: Mustard greens, arugula, dandelion greens, broccoli rabe, escarole, chicory and watercress

• Deep Dark Leafy Greens are good for blanching, sautéeing or roasting. Sample the following: Kale (green or purple), collard greens, Swiss chard (green, red or rainbow), and lacinato kale (also known as dinosaur kale)

• Leafy Greens are ideal for salads. Hit your green market for these verdant veggies: Beet greens, bok choy, napa cabbage, red or green cabbage, spinach, parsley, broccoli and mizuna

Storage
Green leafy vegetables will keep for up to 2 or 3 days at most. Store them in the salad drawer of your refrigerator, but don’t forget them!

When shopping, note that some greens will keep longer than others, so plan to eat your more delicate perishable greens, such as arugula or dandelion leaves, first. You can save the more durable greens such as the kales and cabbages for a couple of days later.

Hungry? Get cooking and try these recipes:

Greens with Sauteed Leeks and Mushrooms

Greens with Tahini Dressing

Roasted Greens