All About: Cooking Greens
"Greens" is a generic, catchall term for the leafy green parts of plants from several different groups. They are characterized by their pungent flavors and high nutritional content; included in this category are kale, turnip greens, Swiss chard, beet greens, and mustard greens. Though once perceived as a "regional" delicacy, greens are growing in popularity because of their tremendous nutritional benefits. Young greens are tender and mild enough to eat raw, and make great additions to a tossed salad. More mature greens become stronger in flavor and tougher in texture, and are best cooked.
When shopping for greens, look for moist, crisp, smaller leaves and bright fresh color. Don't wash greens until you are ready to use them; simply wrap in dampened paper towels and store in a plastic bag in the fridge (about three to five days, maximum). To prepare, trim off roots, separate the leaves, and wash carefully to remove any sand or grit. Remove any tough stems (though the stems of Swiss chard and broccoli rabe can be saved for cooking; just trim with a peeler if they seem a bit tough). If you cook the greens, save the liquid for soup or sauce because it contains much of the nutritional content. Greens can be braised, steamed, blanched, sautéed, simmered, or microwaved.
Cooking times vary, depending on the type of green; generally, however, quick cooking is best to preserve nutrients and color. Keep in mind that the volume of greens decreases considerably during cooking-one pound of raw greens cooks down to about 1/2 cup!
Greens are packed with a variety of nutrients, including beta carotene, vitamins A and C, and calcium.