Kids & Company Blog

Leafy Greens

Leafy greens are one of the top foods that can improve health if eaten regularly.  That's because leafy vegetables are brimming with fiber along with vitamins, minerals, and plant-based substances that may help protect you from heart disease, diabetes and more! There are huge varieties of greens to choose from at most local grocery stores, here are the Kidco Kitchens top five favorite leafy greens!

Kale has been titled as a “superfood” and deservedly so. Rich in Vitamins A, C, K, B6, as well as calcium and magnesium it is packed with anti-cancer and cholesterol lowering antioxidants. Kale can be served in a variety of ways from raw in salads, baked with olive oil and mixed into smoothies. Collard greens are a leafy rockstar! Two cups of collard greens contains more calcium than a glass of milk, they are also rich in Vitamins C, K and A. Collards have a heartier, chewier texture and a stronger cabbage-like taste then kale making them great as a substitute to traditional bread wraps. Spinach is one of the most popular of the leafy greens and has a milder flavour then kale and collard.

spinachThis leafy green is rich in iron, calcium and a whole alphabet of vitamins! If you are steaming spinach do not do so for longer than a minute, anything longer will cause it to lose its nutritional properties. Next on our leafy list we have broccoli rabe, more commonly known as rapini! Rapini is actually related to turnips and has a bitter flavour that becomes sweeter with cooking. This Italian favourite is rich with Vitamin C, K and A. Last but not least on our leafy green list is cabbage! Hundreds of studies have shown that cabbage is an excellent cancer-combating veggie. It’s also great for your digestive track and your heart.  Bok Choy, a Chinese cousin of cabbage, is also a nutritious — and delicious — leafy green!



Try making this yummy kale chip recipe for your next snack at home!

Kale Chips

 What You Need:

-          2 bunches of Kale

-          1 tbsp. olive oil

-          1 tsp. seasoned salt

What To Do:

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale in a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.


Chef Lisa Ruscica

Chief Food Ambassador
IG: @cheflisaruscica


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