Leafy Healthy Greens

5. Collard Greens: 10th highest nutrient density score on PFV study (2)

• Very high in vitamins K and A, which are crucial for bone health, brain function and eyesight. (3)

• High in the carotenoid lutein, which is especially important in eye health, particularly the retina. (4)

• Help lower cholesterol due to ability to bind with bile acids in the digestive system, and remove excess cholesterol. (3)

• Very bitter, so better to lightly sauté and season rather than juice. (3)

4. Kale: *Protein powerhouse!

• While not in the top 10 PFV, still considered a PV.

• Contains all 9 essential amino acids

• More omega-3s than omega-6s.

• Contains greater than your daily recommended quantities of vitamins C, A and K1. These are important for bone health, eyesight, brain functioning as well as vitamin C being a powerful antioxidant.

3. Spinach: 5th highest nutrient density score on PFV study (2)

• High in protein, niacin, zinc, fiber, potassium, calcium and vitamins A, C, E and K, just to name a few. (3)

• Also high in the carotenoid lutein, which is great for eye health. (4)

• One of best foods for brain health and function. Boost your memory ability with this superfood. (3)

2. Beet Greens: 4th highest nutrient density score on PFV study (2)

• Many people make the mistake of cutting off the beet greens, which are more loaded nutritionally than the beets themselves (4)

• Contains vitamins K and calcium, making it great for bone health. This may also help to fight Alzheimer’s disease. (3)

• More iron than spinach, which is crucial for everyone. (3)

• High in vitamins A and C and magnesium. (3,4)

1. Swiss Chard: 3rd highest nutrient density score on PFV study (2)

• Packed with vitamins C, E, and A, magnesium and zinc. (3)

• Syringic acid helps to regulate blood sugar helpful for those with diabetes. (3)

• Contains kaempferol, a flavonol to decreased risk of cancer and chronic diseases (3).

• Ranked as number 1 due to the ability to detoxify your body. Betalin pigments in swiss chard help to excrete toxins from your body. (3)

Tuscan recipe for Wilted Green (CSCA)

15 of our favorite beet green recipes

1. Roasted Beet Salad with Beet Greens and Feta

2. Halibut with Roasted Beets, Beet Greens, and Dill-Orange Gremolata

3. Pink Greens

4. Grilled Flank Steak with Sauteed Beet Greens and Creamy Horseradish Beets

5. Roasted Beet Salad with Oranges and Beet Greens

6. Fettuccine with Asparagus, Beet Green Pesto, and Poached Egg

7. Swiss Chard Salad

8. French Peasant Beets

9. Creamy Fennel and Greens Soup

10. Beet and Beet Green Risotto with Horseradish

11. Farfalle with Golden Beets, Beet Greens and Pine Nuts

12. Chicken, Grated Beets, and Beet Greens with Orange Butter

13. Sautéed Greens with Toasted Walnuts

14. Beets with Stout and Sauteed Beet Greens

15. Pan-Seared Sea Bass with Beet Sauce and Beet Greens