According to a fact sheet by the Center for Disease Control, leafy greens are an excellent source of vitamins A and C. (Check out the fact sheet for more in-depth nutritional analysis.)

Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. (Info from LifeClinic.com)

Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage. (Info from LifeClinic.com)

Kale and Collards are rich in calcium. Calcium is one of the main nutrients that the body requires in order to overcome the problems of high blood pressure, heart attack, premenstrual syndrome and colon cancer. Calcium also helps keep bones and teeth strong and healthy. Most people do not have enough calcium in their diet. Bed-Stuy CSA members do not have this problem!

How do I keep my greens fresh?

Fresh greens are crisp, without slimy dark spots. Store greens without washing, wrapped in brown paper or a slightly dampened dishcloth or paper towel. You can then place the bundle in a plastic bag, but leave it open and then put it in a drawer in the fridge.

How do I clean greens?

• Wash greens very well to remove grit and mud. Don't wash greens until you are ready to use them.
• Prior to cleaning greens, any wilted or yellow leaves should be removed.
• Dunk them in a sink full of lukewarm water. Pull apart leaves that are bunched together. Cut away coarse stems. Peel and reserve stems of greens that have soft innards. Push floating leaves around in the water a few times. Lift the leaves from the sink and put leaves in a colander (drainer).
• Wash out the sink and fill it again. Fill with leaves, pushing them in and out the water again. Let them float briefly.
• Repeat. Never let the water drain with greens in the sink. Put greens in a colander.

How do I cook greens?

Keep in mind that greens reduce lots when cooked, so you may need to cook a larger volume than you think.

Traditionally, greens are boiled or simmered very slowly for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Remember that the health benefits of greens will be diminished the longer the greens are cooked, so it's healthiest to cook them only until they are just tender. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes.

Most cooking greens can be used interchangably in recipes, though cooking times may differ based on the thickness and bitterness of the leaves.

African-American Heritage Recipe

Greens are a direct part of African-Amercans' African heritage. Dishes using leafy greens abound in the cooking of the African Atlantic world. They turn up as a couve in Brazil, as a callaloo in the Caribbean, as sauce feuilles in French-speaking West Africa, and simply as greens in the southern United States. The African-American twist with greens is in the manner of cooking. We cook 'em long and slow —down to the proverbial "low gravy"— (but then again that was the way all vegetables were cooked in much of the past). The real innovation is in the eating: We savor not only the greens but also their cooking liquid or "pot likker," a rich source of vitamins and iron. Makes 6 servings.

4 pounds mixed collard, mustard, and turnip greens
6 cups water
Salt and freshly ground black pepper, to taste
Hot sauce (optional)
Chopped onions (optional)
Vinegar (optional)

Wash the greens well, picking them over to remove any brown spots or blemishes. Drain well. Discard the discolored outer leaves and cut out the thick ribs. Tear the greens into pieces. Add the greens and the water and bring to a boil over medium heat. Reduce the heat to low and continue to cook until the greens are tender, about 2 hours. Add the seasonings and serve hot.

Traditionally, greens are accompanied by a hot sauce, chopped onions, and vinegar. In some parts of the South, cooks add a pinch of sugar to the greens to take away a bit of their bite. From: The Welcome Table: African-American Heritage Cooking (© 1994), December 1996 by Jessica B. Harris

Indian Heritage Recipe: Saag Aloo

1 lb / 450 g spinach or mustard or kale or a mixture of cooking greens, well washed
3 tbsp ghee or vegetable oil
1 medium or 2 small onions, peeled
2 inches / 5 cm root ginger, grated
4 cloves garlic, peeled and crushed
2 tsp garam masala
1 tsp ground coriander seeds or coriander powder
1 tsp cumin seeds
1/4 tsp chilli powder (cayenne powder) (optional)
3 tsp chickpea flour or half cup of pureed chickpeas
1/2 tsp salt
2 lb / 900 g potatoes
2 cups of water
3-4 serrano chilis (optional) Serves 6

• Thinly slice the peeled onions. Heat the oil in a heavy frying pan, add the onions, the ginger and garlic and stir fry for 2 minutes, add salt and cumin seeds and fry over a high heat until onions are reddish brown.
• Put the washed greens in the same pan, sautee for 5 minutes until greens are dark and cooked. Set aside to cool.
• Blend mixture until greens are pureed with 1 cup of water. Add chickpea flour or chickpea puree. Mix well.
• Place pureed greens mixture back into same frying pan with 1 cup of water

• Add the coriander, cayenne powder and garam masala heat until bubbling.

• Cut the potatoes into smallish pieces (roughly 2" x 2") and stir into greens mixture. Cover and simmer for about 30 minutes or until the potatoes are tender. Add a little more water if necessary during the cooking process to stop the pan drying out.

*You can make Saag Aloo in advance of the meal it freezes well.



Please visit other pages of this website for more details and recipes.