Good for you

Fall 2024 California Bountiful magazine

Tawnie Graham

Leafy greens: Your nutritional suit of armor!

Story by Tawnie Graham

What is always in season in the Golden State, is highly nutritious, has antioxidant and anti-inflammatory properties, and is filled with vitamins

A, B, C and K? The answer is leafy greens!

California’s fertile soil and sun-soaked climate make it ideal for growing leafy greens, including head lettuce, leaf lettuce, romaine, kale, arugula, collard greens, Swiss chard and mustard greens.

By adding leafy greens to your daily diet, you may improve your overall health and may increase your chances of living a long, disease-free life. It’s almost like wearing a suit of armor when incorporating these powerful and nutritious leafy greens into your routine.

One cup of chopped Swiss chard has only 35 calories yet provides more than 300% of the daily dietary value of vitamin K.

Both kale and spinach are packed with vitamins, fiber and minerals. Kale has more vitamin C and calcium; spinach has more folate (vitamin B) and vitamins A and K.

Peppery, nutrient-dense arugula is also high in fiber and phytochemicals, as well as calcium, potassium, folate and vitamins C, K and A.

If I haven’t given you enough reasons to add California-grown leafy greens to your daily diet, then maybe just knowing how easy it is to change to a “greener” lifestyle will do the trick. For example, adding kale, spinach or arugula to your morning smoothie is effortless. Or try some of my favorite recipes mentioned below. The good news is that you can easily and consistently incorporate California’s leafy greens into every meal, seven days a week. Your body will thank you.

Looking for new recipes for leafy greens? Check my website for some favorites, including Veggie-Loaded Shakshuka, Kale Blueberry Salad, Italian Wedding Soup and Spinach Artichoke Pasta.

Tawnie Graham is a registered dietitian nutritionist, cookbook author, owner of food blog Kroll’s Korner and a mom. Follow her on krollskorner.com and on Instagram at @krolls_korner.