Season: May and September to November

Description: Greens are the best food source of vitamin K. They also contain calcium, magnesium, vitamin A, folate and fiber. Vitamin K, calcium and magnesium help build and maintain strong bones. Vitamin A protects eye health and folate may reduce your risk of heart disease. Eating foods with folate before pregnancy helps lower the risk of delivering a baby with neural tube defects. Fiber helps control cholesterol and keeps bowel movements regular.

Vitamins: Vitamin K, Vitamin A, Fiber, Folate, Calcium, Magnesium

Selection: Choose dark green leaves that are springy, fresh looking and with no yellowed edges.

Storing: Unwashed, wrapped in a damp paper towel in a perforated plastic bag in the refrigerator. Change the towel to keep it damp. Use greens within 1 week.

Preparation: Wash well to rinse off any dirt clinging to the underside of the leaves.

Serving: Blanch in boiling water for 8 to 10 minutes, then drain. Chop blanched greens and gently press to remove water. Season with red wine vinegar.

Recipes containing Greens: