Leafy Vegetable

• Used as a base for fresh salads: Leafy greens, like romaine lettuce or spinach, provide a nutritious and refreshing foundation for mixed salads, offering a crisp texture and mild flavor that pairs well with a variety of dressings and toppings.
• Added to smoothies for a nutrient boost: Blend spinach, kale, or other mild-flavored leafy greens into smoothies to increase the vitamin and mineral content without significantly altering the taste. This is a simple way to incorporate more greens into your daily diet.
• Sautéed or stir-fried as a side dish: Heartier leafy greens such as kale, collard greens, or mustard greens can be quickly sautéed with garlic, olive oil, and seasonings for a flavorful and healthy side dish. Sautéing softens the greens and brings out their unique flavors.
• Used in wraps and sandwiches: Large, sturdy leafy greens, such as lettuce leaves, can be used as a healthy alternative to bread or tortillas in wraps and sandwiches. They provide a fresh, crisp texture and a low-carb option.
• Incorporated into soups and stews: Adding leafy greens like spinach or chard to soups and stews during the last few minutes of cooking provides a boost of nutrients and color. The greens wilt and blend seamlessly into the broth.
• Steamed as a healthy side: Leafy greens can be steamed to make a simple and nutritious side dish. Steaming preserves their nutrients and allows their natural flavors to shine through.

• Excellent source of vitamins A, C, and K, crucial for immune function, vision, and blood clotting.
• Rich in dietary fiber, promoting healthy digestion and preventing constipation.
• Low in calories and carbohydrates, aiding in weight management.
• High in antioxidants, which combat free radicals and reduce the risk of chronic diseases.
• Good source of folate, essential for cell growth and development, especially during pregnancy.
• May help lower blood pressure and improve heart health due to their potassium content.

Leafy vegetables are best stored in the refrigerator to maintain their freshness and prevent wilting. Before storing, wash and thoroughly dry the leaves to remove excess moisture. Wrap them loosely in a paper towel or clean cloth and place them in a perforated plastic bag or a container with a lid. This helps to absorb excess moisture and prevents them from becoming soggy. Most leafy vegetables are best used within a few days of purchase for optimal flavor and nutritional value. Avoid storing them near fruits that produce ethylene gas, such as apples or bananas, as this can accelerate spoilage.