Nutrition Information

Greens (includes collards, beet greens, chard, kale, mustard greens, spinach, and turnip greens) are very rich in Vitamin A, Vitamin C, fiber, iron, and potassium. If prepared without adding fat or salt, they are also low in calories, fat, and sodium.

Planting and Harvesting Greens

The ideal time to plant greens for Central Texas is January to February and September to November. Harvesting would then take place approximately two months after those planting times during March to May and November to January for full-grown greens.

Storing Greens

Greens should be stored in the refrigerator in a plastic bag and are best if used within 3 days.

Choosing Greens for Freezing

Look for leaves that are fresh, young, tender, free from defects, and healthy green in color. Avoid leaves that appear course, fibrous, yellow-green in color, soft (which indicates presence of bacteria), or wilted. In addition, avoid greens with evidence of insect damage, especially aphids which are hard to see and equally hard to wash away. Be sure to wash the leaves very carefully to remove the grit and sand which may be found underneath the leaves and near the stems. Blanching times are specific for different types of greens, with higher blanching times for the tougher leaves (collard greens) to the lowest blanching times for the most tender leaves (spinach). Blanching is done by boiling the prepared vegetable for a specified amount of time and afterwards putting it in ice cold water before placing in an appropriate package for freezing leaving 1-inch headspace. The specified balancing times for specific greens are listed in the following table.

The following recipe can be used with any greens.

Spinach Loaf
(Serves 6)

Ingredients

• 6 tbsp. margarine, divided
• 1 1/2 cups lowfat milk (2%)
• 4 1/2 tbsp. all-purpose flour
• Salt to taste
• Pepper to taste
• 3 cups cooked, chopped, drained spinach (or any other leafy greens)
• 3 eggs, beaten slightly

Directions

1. Make a white sauce with 4 tablespoons of margarine, milk, flour, salt, and pepper.
2. Add spinach and eggs to white sauce. Grease a loaf pan with 2 tablespoons of margarine. Place greased mold in a pan of hot water.
3. Bake until a knife comes out clean, about 1 hour at 350°F.

Nutritional Analysis (per serving): Calories:213; Protein:8.5 gm; Carbohydrates:13 gm; Total Fat:15 gm; Cholesterol:98 mg; Fiber:2.56 g; Vitamin A:957 RE; Iron:2.1 mg; Sodium:363 mg; Calcium:229 mg;
Diabetic Exchanges: 1/4 Bread, 1/2 Lean Meat, 1 Vegetable, 1/4 Milk, 1/2 Fat