The Greener Things in Life: 10 Overlooked Greens That Deserve a Spot on Your Plate

Spring has sprung, yet is it just me, or does the green part of the produce section remain the least popular spot in the grocery store? As if it were a beautiful vertical garden no one wants to disturb, the leafy greens are often bypassed by shoppers sticking to the familiar favorites. That being said, this blog is all about the lesser-known, underrated green produce. Spinach, broccoli, Brussels sprouts, and the like get loads of attention and hog important produce section real estate, being offered raw and pre-cut, while the less popular members of the brassica family continue to be confused with one another.

So, whether you're exploring completely new territory or just looking for some fresh recipe ideas, hopefully there's something here for everyone.
​

#1 Belgian Endive

Starting off strong with a vegetable I honestly did not know existed until recently. Part of the chicory family, this veggie is known for its slightly bitter, nutty taste. The Belgian endive contains inulin, a soluble fiber that offers many health benefits, like slowing down digestion, which helps with blood sugar management. The prebiotic fiber also feeds the healthy bacteria in your gut, which is, let’s just say, a great thing for overall wellness (benefits to the immune system, digestive, brain, and skin health, the list goes on and on).   

Other key nutrients:
-Folate 
-Vitamin K
-Potassium 

Tasty recipes with Belgian endive:

-Seared Belgian Endive with Walnut Gremolata
-Belgian Endive Salad With Apples And Goat Cheese
-Belgian Endive Appetizer: endive boats filled with celery, walnuts, and feta cheese
​​

#2 Turnip Greens
With a peppery bite and earthy flavor, turnip greens are a barbecue favorite and pair well with smoked turkey, pork, and grilled mushrooms. They are also a great source of folate or vitamin B-9. Folate is a key prenatal vitamin for pregnant women, as it is imperative for fetal development and DNA synthesis. It also reduces the risk of cardiovascular disease, certain cancers, and neurological disorders later in life. 

Other key nutrients:
-Vitamin K
-Vitamin C
-Provitamin A
-Manganese
-Calcium
-Copper 

Turnip greens recipes:
-Stir-Fried Turnip Greens with Mushrooms and Almonds
-Turnip Greens
-Farro Salad with Turnips and Greens
​

#3 Watercress ​

Continuing with another powerhouse green, watercress is one of the oldest leafy greens humans have consumed! Related to mustard and wasabi, it has a tangy, slightly spicy flavor. Watercress contains glucosinolates, a phytochemical that releases isothiocyanates during digestion. Isothiocyanates have anti-inflammatory properties and are thought to be a central component of why cruciferous vegetable intake is correlated with a lower risk for several cancers; research is ongoing.  

Other key nutrients:
-Vitamin K
-Vitamin C
-Provitamin A
-Potassium

Ways to enjoy watercress:
-Watercress Salad with Apple, Pecorino and Almonds 
-Stir-Fried Watercress
-Watercress Pesto
​

​#4 Collard Greens

Like the two before and the two after, collard greens are a member of the cruciferous vegetable family, a family quite rich (especially collard greens) in vitamin K. Vitamin K has several roles in the body; it may lower the risk for cardiovascular disease, helps overall skeletal function, and plays a vital role in blood clotting. Consistency with vitamin K is important if you are on blood thinners; thus, you may want to see your RD for help.

Other key nutrients:
-Vitamin C
-Folate
-Provitamin A
-Calcium
-Glucosinolates 

Collard greens recipes:
-Quick Collard Greens Recipe
-​​Raw Collard Green Salad with Roasted Delicata Squash, Almonds, & Parmesan
-Vegan Collard Green Wraps
-Southern-Style Collard Greens
​

#5 Mustard Greens

This bold and peppery vegetable brings a flavorful kick to any dish. Mustard greens are a great source of vitamin C and provitamin A, both very beneficial for skin health. Raw mustard greens contain a high amount of vitamin C, but when cooked, the amount of vitamin C is lessened, and the amount of provitamin A is increased. One cup of cooked mustard greens provides up to 100% of your daily needs for vitamin A. 

Other key nutrients:
-Vitamin K 
-Copper 
-Glucosinolates 
-Potassium
-Calcium

Cooking with Mustard Greens:
-Mustard Greens with Apple Cider-Dijon Dressing
-Chickpea Stew with Orzo and Mustard Greens
-15 Minute Mustard Greens Recipe
​

​#6 Kale

Okay, so kale is not an underrated vegetable per se. However, it is packed with nutrients, and for those not into kale smoothies, chips, or juices, there are so many other ways to enjoy this delicious leafy green. Kale is beneficial for many areas of the body, including the eyes! It is dense in beta-carotene, the precursor for vitamin A, which supports healthy vision over time and may lower the risk of macular degeneration. Beta-carotene also has antioxidant properties and helps protect cells from damage. 

Other key nutrients:

-Vitamin K
-Vitamin C
-Manganese 
-Vitamin B-6

Creative kale recipes:
A Couple Cooks' 20 Tasty Kale Recipes contains so many great and easy recipes, and I can't wait to try them all, especially the Pistachio Kale Pizza.
​

#7 Fennel

This one is worth getting to know better. Nowadays, fennel is known to have a mild, licorice-like flavor and looks a little like celery with dill leaves. But Fennel has a very colorful historical past. Fennel has been used for various medicinal purposes for centuries, such as aiding digestive problems. It was also used to drive away evil spirits during the Middle Ages and, according to Greek mythology, was used by Prometheus to hide fire stolen from the heavens to supply to mankind. Nutritionally speaking, fennel is a good source of vitamin C, which promotes iron absorption and is necessary for collagen synthesis, a top weapon for healthy skin. 

Other key nutrients:
-Vitamin K
-Potassium
-Magnesium

Cooking with Fennel:
-Fennel & Ginger tea
-Roasted Fennel
-Roasted Fennel Soup with Potatoes & Apple 
-Arugula Fennel Salad
​

​#8 Swiss Chard

Some consider Swiss chard to be spinach’s sturdy cousin. It has a slightly bitter taste that becomes sweeter when cooked. Swiss chard also contains a hearty dose of potassium and magnesium, which are important for maintaining healthy blood pressure and lowering other risk factors for heart disease. 

Other key nutrients:
-Vitamin K
-Provitamin A
-Vitamin C
-Magnesium 
-Copper 
-Vitamin E

Swiss chard recipes:
-Sautéed Swiss Chard
-Braised Chicken with Chickpeas and Swiss Chard
-Herb Jam
-One Pot Rainbow Chard Recipe with Beans
​

#9 Mint

I included mint because there's nothing more refreshing to me in the spring than a mock mojito. Fresh spearmint is the most common form found in grocery stores, and peppermint is more often available in an extracted form, such as peppermint oil or tea. Peppermint may help alleviate symptoms of digestive distress, like for those with irritable bowel syndrome (IBS). Spearmint, not quite as aromatic as peppermint, is excellent for crushing at the bottom of a drink and enjoyable to eat raw as a makeshift breath mint.  

As a side note, I will no longer be buying the prepared fresh mint at the grocery store! I found a small potted mint plant at the grocery store that is a few dollars more than one precut package and can last for years. 
  
Key nutrients:  
-Antioxidant and antimicrobial compounds 
-Vitamin C
-Manganese

Refreshing recipes with this cooling herb:
-Virgin Mojito
-Lamb Loin Chops With Mint Chimichurri
-Fresh Mint Dressing
-Chopped mint with some pineapple or watermelon cubes for a mid-day snack
​

​#10 Carrot Top Greens

Lucky #10 & is technically not a vegetable, but it is undoubtedly part of one & green in its own right, so go with it! Not unlike the rest of the carrot, the greens are chock-full of vitamins, minerals, and antioxidants. It has a slightly more earthy and bitter taste than parsley and can be used as a garnish or in dishes such as pestos, salads, soups, or even a carrot top chimichurri sauce. If you only have one takeaway from this blog, I hope it is to stop throwing away those tops! 

Other key nutrients:
-Vitamin C
-Provitamin A
-Potassium  
-Antioxidants     
 
Recipes with carrot top greens:
Carrot Top Pesto
Carrot Top Soup Recipe
Carrot Top Tabbouleh Salad
​

​Some of these foods may seem like wonder superfoods—and while they do offer great benefits, no food is truly magical. Remember that repetitive yet oh-so-true saying, "Everything in moderation." Too much of a good thing is not such a good thing, and certain foods may not be suitable for everyone, depending on individual health factors. Before considering supplements, or for more personalized nutrition advice, reach out to your local registered dietitian nutritionist (RDN).
​
I hope you have a wonderful spring season, and that your life is a little greener on this side of the blog! 
​
Katie Shepherd, RDN

References

National University of Saudi Arabia. (2009). بحث الشيكوريا [Chicory Research]. Retrieved from https://education.nu.edu.sa/documents/46892/18591832/%D8%A8%D8%AD%D8%AB%20%D8%A7%D9%84%D8%B4%D9%8A%D9%83%D9%88%D8%B1%D9%8A%D8%A7.pdf


PubMed Central. (2017). Nutritional and medicinal values of cruciferous vegetables. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC5745685/#sec2


U.S. Department of Agriculture. (2019). Food database: Nutrient details for Endive, Raw. Retrieved from https://fdc.nal.usda.gov/food-details/168412/nutrients


Linus Pauling Institute. (2017). Isothiocyanates and their potential health benefits. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/isothiocyanates#:~:text=The%20lowest%20mean%20level%20of,%2F100g)%20(66).%20(66).)


Biotica Publications. (2022). Phytochemical analysis of spearmint and its antimicrobial activity. Retrieved from https://bioticapublications.com/journal-backend/articlePdf/91230fc0ce.pdf


Theoi Greek Mythology. (n.d.). Prometheus. Retrieved from https://www.theoi.com/Titan/TitanPrometheus.html


Taylor & Francis. (2020). Health benefits of cruciferous vegetables: A review. Retrieved from https://www.tandfonline.com/doi/full/10.1080/19476337.2020.1833988#d1e210


ResearchGate. (2011). Phytochemical analysis of spearmint (Mentha spicata) leaves and antimicrobial activity of its oil. Retrieved from https://www.researchgate.net/publication/282855454_Phytochemical_Analysis_of_Local_Spearmint_Mentha_spicata_Leaves_and_Detection_of_the_Antimicrobial_Activity_of_its_Oil