Potherbs for Your Health

By Leila Elliot

Potherbs” may sound like some kind of back-alley slang, but in reality it is an old term used for hearty leafy greens such as collards, kale, or spinach that are better suited for cooking (in a pot). They may also be called greens or winter greens. These dark green leafy vegetables are good sources of many vitamins such as the immune-boosting vitamins A and C, and vitamin K, which are known for helping blood clot and for promoting healthy brain function. Leafy greens are one of the highest sources of B vitamins (also known as folate), and minerals such as heart-healthy iron and calcium. They’re also great sources of fiber. Research studies suggest that the nutrients found in dark green leafy vegetables may prevent certain types of cancers and promote heart health.

The serving size for dark green leafy vegetables depends on whether you are eating them cooked or raw. When eating raw leafy greens, one serving is a cup. Since the volume of these vegetables decreases when you cook them, cooked greens serving size are only half a cup.

While washing lettuce or any leafy green, keep in mind that you will want time to dry them before storing in the fridge to avoid unwanted wilting, browning or slimy edges. Hand-washed greens store longer; approximately 5 to 6 days refrigerated, as opposed to 3 to 4 days with the pre-washed variety. Also, be mindful that it is not recommended to freeze or cook lettuces.

Many of these leafy greens are of high nutritional value and some have even gained “super-food” status. Some are even considered more nutritious after being cooked. Compiled is a list of the top 10 leafy greens accommodating ease of accessibility for most people across America.

1. Kale: This nutrition powerhouse offers everything you want in a leafy green. It’s an excellent source of vitamins A, C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. One cup contains about 33 calories. Kale’s ruffle-edged leaves may range in color from cream to purple to black depending on the variety.
2. Collards: Used in Southern-style cooking, collard greens are similar in nutrition to kale. But they have a heartier and chewier texture and a stronger cabbage-like taste. They’re also popular with the raw food movement because the wide leaves are used as a wrapper instead of tortillas or bread. Down South, collards are typically slow cooked with either a ham hock or smoked turkey leg. A half-cup has 25 calories.
3. Turnip greens: Buying turnips with the tops on are considered two vegetables in one. Turnip leaves are another Southern favorite traditionally made with pork. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A, C, and K as well as calcium.
4. Swiss chard: With red stems, stalks, and veins on its leaves, swiss chard has a beet-like taste and soft texture that’s perfect for sautéing. Both swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C.
5. Spinach: This leafy green has 20 calories per serving plus it’s packed with vitamins A and C as well as folate. Because heat reduces the green’s oxalate content, freeing up its dietary calcium, cooked spinach gives you more nutrition than raw. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.
6. Mustard greens: Another Southern green with a similar nutrition profile to turnip leaves and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking. Cooked mustard greens have 10 calories in one-half cup.
7. Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Although it isn’t technically considered a “leafy green” Its stalks and florets add both crunch and color to stir-fries. While some kids may call this veggie “trees,” they often like it best raw
   or steamed.
8. Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. This versatile green is considered the workhorse of the kitchen due to its versatility. Available in red and green varieties, cabbage can be cooked, added raw to salads or stir-fries, shredded into a slaw, or made into sauerkraut. It’s also a staple of St. Patrick’s Day boiled suppers and can give off a strong smell when cooking. One-half cup cooked has 15 calories.
9. Red and green leaf and romaine lettuce: A familiar sight in salad bowls, these types of lettuce are high in vitamin A and offer some folate. Leaf lettuce has a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of iceberg lettuce may go for romaine, a crispy green that’s better for you because of its higher nutritional content. The darker the lettuce leaf the more nutrition it has, making red leaf slightly healthier than green. One cup contains 10 calories.
10. Iceberg lettuce: This bland-tasting head lettuce is mostly water. But it is considered the most popular leafy green. While tops in consumption, it’s last on the list for its health benefits. It’s not devoid of all nutrition, but it is pretty close. One cup contains 8 calories.

Whether it’s in a pot or in a salad bowl, the nutritional benefits of adding leafy greens promote good nutrition for healthy bodies. And with leafy greens’ versatility and low calories, you may have them any way you want them.

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