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various green vegetables lying next to each other
Updated on English Focus on Health Store Food

How to Make Greens Exciting

“Leafy greens” is a broad term that includes a wide variety of vegetables that are green and packed with beneficial nutrients [1]. Arugula, kale, chard, collards, mustard greens, spinach, bok choy, dandelion greens, amaranth, endive, and watercress are all examples of leafy greens. The texture and taste of leafy greens vary and can depend on whether they are eaten raw or cooked [1].  

Most are in season from March to June, making them a healthy addition to delicious spring and summer recipes!  

A graphic showing pictures of leafy greens as mentioned in previous paragraph.

Why We Love Greens

  • Leafy greens are packed with lots of great vitamins and minerals.  
  • They have vitamins A, C, E, and K, along with manganese, calcium, and phosphorus [1]. 
  • Vitamin A helps your eyes, skin, and bones stay healthy and keeps your immune system running smoothly.  
  • Vitamins C and E act as antioxidants. Diets high in antioxidants are linked to a lower risk of heart disease, cancer, Alzheimer’s Disease, and several other diseases. [2] 
  • Vitamin K helps blood clot when you get a cut and builds strong bones [2]. 
  • Spinach and dandelion greens are particularly good sources of iron, B vitamins, and copper [3]. 
  • Iron and copper team up to make red blood cells, and endives have zinc and pantothenic acid, which help your hair grow strong and healthy [4]. 

Selection

When buying leafy greens at the grocery store, choose crisp and deeply colored greens for the freshest and more nutrient-dense produce [1]. Watch out for yellowing or withering, slimy leaves, or brown spots. Stalks of Bok Choy should be firm, and watercress stems should not be slippery [5].  

Cleaning and Storing

hands rinsing fresh greens leaves under water in kitchen sink closeup.
  • When cleaning and storing greens, it is important to always wash them before storing them, as dirty produce can be covered in pathogens and bacteria [1]. 
  • After washing leafy greens, dry them thoroughly with a clean cloth or paper towel to prevent them from growing mold or rotting when stored [6].  
  • After washing, place the greens in a bag or container in the fridge to prevent contamination. This way, they can stay fresh for 3-5 days [6].  

Ways to Use and Cook Greens:  

  • Leafy greens can be eaten raw, making for a flavorsome base for any type of salad. Try our Spinach and Pecan Salad with a Lemon Vinaigrette for a delicious salad that can be enjoyed anytime.   
  • Leafy greens can be eaten steamed or sauteed as well. Keep in mind that some leafy greens, like spinach, cook faster than heartier leaves like kale.  
  • Have you tried baked kale chips?  Just add some olive oil and black pepper to some kale leaves and preheat the oven to 300 degrees. Once the oven is ready, bake the kale leaves on a baking sheet for 20-30 minutes and enjoy!  
  • Leafy greens are versatile and can be enjoyed in various dishes such as soups or egg dishes at any mealtime. Try our Spinach Fritatta for breakfast or our Vegan Mac and Cheese with Collards for lunch or dinner! 

Eating leafy greens is good for you because they are packed with lots of vitamins and minerals that keep our bodies strong and healthy. Because leafy greens come in so many different varieties and flavors, they can be added to all kinds of dishes. Next time you are at the grocery store, don’t forget to pick up some leafy greens to add a healthy boost to your meals. You could even try a different one each week and discover your favorite tastes and recipes!  

Resources 

[1] https://eatfresh.org/discover-foods/leafy-greens/ 

[2] https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/ 

[3] https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2013/dark-green-leafy-vegetables/ 

[4] https://www.mountsinai.org/health-library/supplement/copper 

[5] https://fruitsandveggies.org/fruits-and-veggies/

[6] https://www.cdc.gov/foodsafety/communication/leafy-greens.html 

Published on April 10th, 2024

Written by Adelia Nunnally, MS/DI Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team

Updated on English Focus on Health Shop Smarter

Celebrating National Nutrition Month®

The Academy of Nutrition and Dietetics announces a new theme for National Nutrition Month every March. This year’s theme is Beyond the Table. Celebrate this month by following a healthy eating pattern, practicing food safety at home, and eating sustainably. Keep reading to discover how you can begin going Beyond the Table today. Also, stay tuned for an exciting invitation to a new way you can access all the fantastic blogs and tips provided by UGA SNAP-Ed! 

Follow a Healthy Eating Pattern  

The Dietary Guidelines for Americans provide a breakdown of the core foods we should eat daily and what we should limit [1]. Core foods include vegetables, fruits, whole grains, fat-free or low-fat dairy, protein foods, and healthy oils. We should limit added sugars, saturated fat, sodium, and alcohol intake. 

More Tips for Following A Healthy Eating Pattern  

  • Try different forms of food like fresh, frozen, canned, and dried.  
  • Incorporate your favorite cultural foods and mix up recipes.  
  • Bring a grocery list and explore sales!  

Practice Food Safety at Home  

Foodborne illness is a serious issue that affects millions of people each year [2]. To avoid getting sick, you should practice food safety at home. Here are four basic steps that can help you [3]: 

  1. Always wash your hands, counter, and cooking utensils with warm, soapy water.  
  1. Use separate plates and cutting boards when handling raw food.  
  1. Cook food at safe temperatures using a thermometer. 
  1. Chill your food correctly.  

Some more food safety tips: learn to meal plan to reduce the risk of foodborne illness and keep hot food at or above 140°F and cold food at or below 40°F to prevent bacterial growth [4]. For more details on the basics, check out our food safety blog! 

Eat Sustainably   

Eating sustainably means eating with the health of the environment and future generations in mind. You can eat sustainably by reducing food waste, buying seasonal foods, composting leftovers, and eating plant-based meals and snacks. Another great way to be sustainable and save money is by growing your own food at home or in a community garden. Even though National Nutrition Month® is in March, it’s always a good time to start eating healthier, being safe with food, and helping the environment.  

[1] https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf 

[2] https://www.cdc.gov/foodsafety/symptoms.html 

[3] https://www.fda.gov/consumers/womens-health-topics/food-safety-home’ 

[4] https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/danger-zone-40f-140f 

Published on March 28th, 2024

Written by Holly Cothern, MS/DI Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team

Updated on Be Creative English Focus on Health How to Cook Better Shop Smarter Uncategorized

How to Use Brussels Sprouts

You may have heard that Brussels sprouts are bitter, mushy, or just plain unappealing, and you may even agree. Over the years, Brussels sprouts have unfairly gained a bad reputation.

We hope to change your mind about these nutrient–dense and flavorful veggies. They are in season from September through November, making them an excellent addition to your fall festivities. [1]  

Why We Love Brussels Sprouts 

  • Brussels sprouts may be small but packed with nutrients, with six servings to a pound [1].  
  • They are a rich source of Vitamin C, a powerful antioxidant that helps strengthen our immune systems, repair tissues, and lower the risk of chronic disease. A half-cup of cooked Brussels sprouts provides over half the Vitamin C you need for a day [2].   
  • Brussels sprouts are also high in Vitamins A, B, K, Iron, and Calcium [1, 2]. These help keep our bones and heart healthy!  

Selection 

  • When picking out Brussels sprouts, look for those that are bright green, small, and firm. They should be compact and uniform in size. [1]  
  • You can find Brussels sprouts sold individually or still attached to the stem, fresh or frozen. If you buy them on the stem, use the ones closest to the bottom first!  This is because the bottom sprouts are the oldest and might go bad faster. [1,3] 
  • Choose young sprouts. Old sprouts have a strong, cabbage‐like odor. Avoid sprouts that have wilted or have yellow leaves. [3] 

Cleaning and Storing

  • You don’t need to wash or trim the Brussels sprouts before storing them in the refrigerator. You can keep them for up to a week in the refrigerator inside a perforated bag. If you cut Brussels sprouts in half, they may only stay good for about 3 days. [1]  
  • When cleaning Brussels sprouts, use a small knife to cut off and discard the stem. Rinse the Brussels sprouts under cool, running water. You can keep the sprouts whole or slice them in half. [4] 
  • Washing fruits and vegetables with soap or household detergents is not recommended by the Food and Drug Administration (FDA). If soap or detergent is absorbed by the fruit or vegetable you are washing, it can make you sick. [4]  
  • If you want to make Brussels sprouts last longer, consider freezing or even pickling them! For more information, check out the instructions linked above! [5, 6] 

Cooking  

Brussels sprouts are often roasted, but they can also be cooked on the stovetop, in a slow cooker, steamed, grilled, boiled, or even microwaved. With so many options, there’s a Brussels sprout recipe even for the skeptics. Check out some delicious options below!

  • Roasted
    A sprout classic! Roast your Brussels sprouts in the oven with a drizzle of olive oil. For extra flavor, add parmesan cheese!
Food Hero's Roasted Brussels Sprouts
  • Eaten raw in a salad
    For a crunchy side dish, try adding Brussels sprouts to this winter salad. 
MyPlate's Brussels Sprouts, Cranberry, and Bulgar Salad
  • With other in-season produce
    Pair Brussels sprouts with other fall and winter veggies, like this mushroom sauce!
MyPlate's Brussels Sprouts with Mushroom Sauce
  • Experiment with new flavors
    Get creative by pairing roasted Brussels sprouts with unique flavors, like Greek yogurt and dill, for a fun twist on the classic roasted Brussels sprouts.  
MyPlate's Lemon Dill Brussels Sprouts

Have these ideas changed your mind about Brussels sprouts, or inspired you to use them in your diet? Keep exploring our blog and recipe pages for new recipes and ideas for using seasonal produce!  

[1] https://www.canr.msu.edu/uploads/resources/pdfs/brussels_sprouts_(hni53).pdf  

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients  

[3] https://extension.usu.edu/nutrition/research/brussel-sprouts  

[4] https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely 

[5] https://www.glad.com/food-protection/protection-pointers/how-long-do-brussels-sprouts-last

[6] https://nchfp.uga.edu/how/can_06/pickled_cauliflower_brussel.html 

Published on November 8th, 2023

Written by Abigail Klinker, MS, RD; Holly Cothern, Dietetics Student; Leah Capomaccio, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

Updated on English Focus on Health Shop Smarter Store Food Uncategorized

How to Use Apples

Did you know that you could spend a quarter of your life just trying different apples? If you tried a different apple every day, it would take you about 20 years to try them all. That’s because there are more than 7,500 types of apples! 2,500 varieties of apples are grown here in the United States. Apples are a great source of fiber that can be consumed fresh or dry, or can be made into apple sauce, apple juice or jams.  

From late August to mid-December, orchards in Georgia produce the freshest and best apples! North Georgia is a fantastic place to go apple picking, especially in Ellijay, where our Gilmer County team is hard at work helping SNAP-eligible Georgians eat healthier and make the most of their SNAP dollars. Read on to find tips about cleaning, storing, cooking, and selecting apples. 

Selection  

If you are making a trip to the grocery store, market, or orchard, here are some suggestions for picking the best apples!  

  • Choose apples that do not have bruises, browning, skin breaks, and decayed spots. This can be a sign of spoilage like mold or rotting. [1] 
  • Firm apples have the best quality. Soft apples can have a coarse texture and overripe flavor. [1] 
  • The little brown spots you might see on apples are called “russeting” and do not impact quality! [1] 

Cleaning 

  • You should always wash your hands before and after handling fresh produce. Apples can simply be cleaned by washing them thoroughly under cool running water without the use of soap. [2] 

Storing 

  • Apples can be refrigerated in a plastic bag away from strong-odored foods at or below 40 °F for up to 3 weeks. [3][4] Poke holes in the plastic bag for ventilation. Poking holes in the bag will help the apple retain crispness and moisture. [4] Cooked apples can be stored in the freezer (0 °F) for up to 8 months. Whole apples can otherwise be stored at room temperature for up to a week. [4] Once apples are cut, they need to be refrigerated!  

Cooking 

  • Ideally, fresh apples are the preferred choice for their superior quality, while canned or frozen apples, although lower in quality, can still be a budget-friendly alternative, especially when used in recipes like pies and cakes. [4] 
  • Apples can be cored and sliced into rings, wedges or chips.  
  • Apples are eaten raw, pureed to make applesauce, and dried to make chips.  
  • Apples can be baked, cooked on the stovetop, or even fried.  

Want to try nachos without the salt, but all the crunch? Try our Yummy Apple Nachos! 

Our Apple and Veggie Omelet is another great recipe to include more apples in your diet. 

Apples can be used in a variety of infused water recipes and pair well with cinnamon, citrus, cranberry, ginger, lychee, mango, rosemary and so much more. See how to do it yourself: Apple Cinnamon Infused Water. 

Remember that saying “an apple a day keeps the doctor away”? There may be some truth to that, as apples give us 20% of our daily fiber, vitamins, and minerals to keep us healthy! [3] Stay posted for our next blog in the “How to Use Seasonal Produce” series. 

  1. https://nchfp.uga.edu/tips/fall/apples.html 
  2.  https://www.canr.msu.edu/uploads/resources/pdfs/hni16_apples.pdf 
  3. https://fruitsandveggies.org/fruits-and-veggies/apple/ 
  4. https://nchfp.uga.edu/how/store/UGA_foodstorage_2011.pdf 

Written by Claire Hawkins, MS/DI Student and Holly Cothern, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team