From Kale to Spinach: Exploring the Benefits of Leafy Greens

Updated on December 30, 2024 by Ruth

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When it comes to healthy eating, leafy greens are often the star of the show yet frequently overlooked in meal planning. They’re packed with essential vitamins, minerals, and nutrients that are vital for our bodies to function properly. But with so many options to choose from, it can be tough to determine which leafy green is the best choice for your health goals. 

Enter kale and spinach – two nutritional powerhouses that have become increasingly popular in recent years. While both are great options for incorporating into your diet, there are some key differences between the two that may sway your preference. 

In this article, we’ll compare the nutritional benefits of kale and spinach, exploring their unique properties and how they can benefit your overall health. We don’t want to forget some of the other leafy greens that also provide stellar benefits! Whether you’re a kale enthusiast or a spinach lover, read on to discover which leafy green reigns supreme in the battle of the nutritional powerhouses.

Nutritional benefits of leafy greens

Leafy greens are often referred to as superfoods, and for good reasons. They’re packed with vitamins, minerals, and nutrients that are essential for maintaining good health. Some of the key nutrients found in leafy greens include vitamin A, vitamin C, vitamin K, folate, calcium, iron, and fiber. These nutrients can help boost your immune system, improve digestion, reduce inflammation, and lower your risk of chronic diseases such as heart disease and diabetes. If you want to lose weight, leafy greens are added to the diet plan. If you want to help build bone strength, it’s all about the leafy greens. And if you want to fight cancer, leafy greens are on the list of plants that help boost your health.

I have found it pretty easy to add some leafy greens to each meal in order to take advantage of the many nutritional benefits. As you read more, think of how you can incorporate some greens into breakfast, lunch, or dinner. 

Kale: the king of leafy greens

Kale has been hailed as one of the healthiest foods on the planet, and just cause. This leafy green is packed with vitamins, minerals, and antioxidants that can help improve your overall health. One cup of kale contains just 33 calories but provides over 100% of your daily needs for vitamins A, C, and K. Kale is also a good source of calcium, iron, and potassium.

But it’s not just the vitamins and minerals that make kale so healthy. Kale also contains powerful antioxidants such as beta-carotene, lutein, and zeaxanthin, which can help protect your body against cellular damage and reduce your risk of chronic diseases such as cancer and heart disease. In addition, kale is a great source of fiber, which can help improve digestion and promote feelings of fullness.

While kale is a great option for incorporating into your diet, it can be tough to eat raw due to its fibrous texture. To make it more palatable, try massaging kale with a little bit of olive oil and lemon juice to soften it up. It is easy to add some kale to soups, omelets, stir fry, or salads. There are now varieties of kale with are more tender and better suited to salads or eating raw. Look for Red Russian Kale or Black Kale or baby kale leaves. 

There are many varieties of kale, including the classic curly kale, red kale, “black” or Tuscan kale, and ornamental kale (which is still edible!). Kale can be grown in all four seasons in many regions, but you will find the best flavor in the colder months. Frost can give the kale a tinge of purple on the leaves, but it sweetens the flavor and renders it more palatable to some of the fussy eaters. 

Kale can be grown as microgreens, which can give you a nutritional boost with tender, mild-flavored sprouts. Microgreens are less intense in flavor than full-sized greens, so if the flavor of mature kale is not something your taste buds take to, then look for alternatives. Smoothies are a great way to mix kale into your diet as well. You do not want to give up the nutritional benefits of kale! Find a way to incorporate this vegetable into your meals. 

Here’s a fast recipe for sautéed kale:

Ingredients:

• 1 bunch of kale
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• Salt and pepper to taste
• Optional: red pepper flakes, lemon juice, or parmesan cheese for added flavor

Instructions:

1. Wash the kale thoroughly and remove the tough stems.
2. Chop or tear the kale leaves into bite-sized pieces.
3. Heat the olive oil in a large skillet over medium heat.
4. Add the minced garlic and sauté for about 30 seconds, or until fragrant.
5. Add the kale to the skillet and toss to coat it in the olive oil and garlic.
6. Cook the kale for about 5-7 minutes, stirring occasionally, until it is wilted and tender.
7. Season with salt and pepper to taste, and add any additional flavorings if desired.
8. Serve the sautéed kale as a side dish or use it as a base for a meal.

Spinach: the underrated leafy green

While kale may be the king of leafy greens, spinach is a close runner-up. This leafy green is packed with vitamins, minerals, and antioxidants that can help improve your overall health. One cup of cooked spinach contains just 41 calories but provides over 100% of your daily needs for vitamins A and K. Spinach is also a good source of calcium, iron, and magnesium.

But what really sets spinach apart is its high levels of chlorophyll. Chlorophyll is a green pigment found in plants that helps them convert sunlight into energy. In humans, chlorophyll has been shown to have powerful antioxidant and anti-inflammatory properties, which can help reduce your risk of chronic diseases such as cancer and heart disease.

Spinach is also a great source of folate, a B-vitamin that is essential for healthy brain development and function. In fact, just one cup of cooked spinach contains over 65% of your daily needs for folate.

Spinach is another cool weather crop, although there are a few varieties that are more heat-tolerant. Often, spinach can be harvested at a “baby” stage, and its tender leaves are perfect for a summer salad. Spinach can be added to smoothies and protein drinks, which makes getting your iron, calcium, and chlorophyll easy! 

Here’s a simple recipe for a spinach and feta omelette:

Ingredients:

• 2 eggs
• 1/4 cup fresh spinach, chopped
• 2 tablespoons feta cheese, crumbled
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Add the chopped spinach to the skillet and cook for about 1-2 minutes, or until wilted.
4. Pour the beaten eggs over the spinach in the skillet.
5. Cook the omelette for 2-3 minutes, or until the edges start to set.
6. Sprinkle the crumbled feta cheese over one half of the omelette.
7. Use a spatula to fold the other half of the omelette over the cheese.
8. Cook for another 1-2 minutes, or until the cheese is melted and the omelette is cooked through.
9. Serve the spinach and feta omelette hot. Enjoy!

Arugula: the spicy leafy green

Arugula is a leafy green that often gets overlooked, but it’s definitely worth adding to your diet. This spicy green is packed with vitamins A and C, as well as calcium, iron, and potassium. Arugula is also a great source of nitrates, which can help improve blood flow and reduce your risk of heart disease.

But what really sets arugula apart is its unique flavor. This leafy green has a peppery taste that can add a ton of flavor to salads, sandwiches, and even pizzas. If you’re looking to switch up your greens, give arugula a try. If your family is hesitant to try arugula by itself, arugula works well mixed in with other greens. 

Here’s a recipe for a creative arugula pesto pasta:

Ingredients:

• 2 cups fresh arugula
• 1/2 cup walnuts
• 2 cloves garlic, minced
• 1/2 cup grated Parmesan cheese
• 1/2 cup olive oil
• Salt and pepper to taste
• 8 oz pasta (such as spaghetti or penne)

Instructions:

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a food processor, combine the arugula, walnuts, garlic, and Parmesan cheese. Pulse until finely chopped.
3. With the food processor running, slowly drizzle in the olive oil until the mixture is smooth.
4. Season with salt and pepper to taste.
5. Toss the cooked pasta with the arugula pesto until well coated.
6. Serve the pasta hot, garnished with additional Parmesan cheese if desired. Enjoy!

Collard greens: the southern favorite

Collard greens are a staple in southern cuisine, and for good reason. This leafy green is packed with vitamins, minerals, and antioxidants that can help improve your overall health. One cup of cooked collard greens contains just 49 calories but provides over 100% of your daily needs for vitamins A and K. Collard greens are also a good source of calcium, iron, and fiber.

Collard greens are also high in glucosinolates, which are compounds that have been shown to have anti-cancer and anti-inflammatory properties. In addition, collard greens are a great source of vitamin C, which can help boost your immune system and protect your body against cellular damage.

Collards have a thicker leaf than many of the other leafy greens, which requires cooking to make the fiber easier to digest. Collards can be braised, steamed, boiled, or added to soups. If collards are harvested at a baby stage, then the leaves will cook quickly or can even be eaten raw in salads. 

Here’s a simple recipe for collard greens:

Ingredients:

• 1 bunch collard greens
• 4 slices bacon, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 2 cups chicken or vegetable broth
• Salt and pepper to taste
• 1 tablespoon apple cider vinegar (optional)
• Hot sauce (optional)

Instructions:

1. Wash the collard greens thoroughly and remove the tough stems. Stack the leaves, roll them up, and slice into thin strips.
2. In a large pot or Dutch oven, cook the bacon over medium heat until crispy.
3. Add the diced onion to the pot and cook until softened, about 5 minutes.
4. Add the minced garlic and cook for another 30 seconds, until fragrant.
5. Add the collard greens to the pot in batches, stirring and allowing them to wilt before adding more.
6. Pour in the chicken or vegetable broth and season with salt and pepper.
7. Cover the pot and simmer the collard greens for about 45 minutes to 1 hour, stirring occasionally, until they are tender.
8. Stir in the apple cider vinegar and hot sauce, if using, and adjust seasoning to taste.
9. Serve the collard greens hot as a side dish. Enjoy!

Swiss chard: the colorful leafy green

Swiss chard is a colorful leafy green that is packed with vitamins, minerals, and antioxidants. One cup of cooked Swiss chard contains just 35 calories but provides over 100% of your daily needs for vitamins A and K. Swiss chard is also a good source of magnesium, potassium, and iron.

But what really sets Swiss chard apart is its high levels of betalains, which are powerful antioxidants that can help protect your body against oxidative stress. In addition, Swiss chard is a great source of vitamin E, which can help improve skin health and reduce your risk of chronic diseases such as Alzheimer’s and Parkinson’s.

Chard grows well in a variety of growing zones, making it readily available most of the time. It can be harvested as micro or baby greens for salads, all the way to full size for soups or stir fry. Chard has a flavor very similar to baby spinach, so less intense than full-sized spinach leaves. It cooks quickly, making it an easy ingredient for preparing fast meals. 

Here’s a creative and delicious recipe for Swiss chard:

Swiss Chard and Feta Galette

Ingredients:

• 1 prepared pie crust (store-bought or homemade)
• 1 bunch Swiss chard, stems removed and leaves chopped
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1/2 cup crumbled feta cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh herbs (such as parsley, dill, or basil)
• 1/4 teaspoon red pepper flakes
• Salt and pepper, to taste
• 1 egg, beaten (for egg wash)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and cook for about 30 seconds, until fragrant.
3. Add the chopped Swiss chard to the skillet and cook, stirring occasionally, until wilted and tender, about 5-7 minutes. Season with salt, pepper, and red pepper flakes.
4. Remove the skillet from the heat and stir in the crumbled feta cheese, grated Parmesan cheese, and chopped fresh herbs. Let the mixture cool slightly.
5. Roll out the pie crust on a lightly floured surface into a circle about 12 inches in diameter. Transfer the crust to a baking sheet lined with parchment paper.
6. Spoon the Swiss chard mixture onto the center of the pie crust, leaving a border of about 2 inches around the edges.
7. Fold the edges of the crust over the filling, pleating as needed.
8. Brush the edges of the crust with the beaten egg.
9. Bake the galette in the preheated oven for 25-30 minutes, or until the crust is golden brown.
10. Remove the galette from the oven and let it cool slightly before slicing and serving. Enjoy!

Mustard greens: the peppery leafy green

Mustard greens are a leafy green that is often overlooked, but they’re definitely worth adding to your diet. This spicy green is packed with vitamins, minerals, and antioxidants that can help improve your overall health. One cup of cooked mustard greens contains just 21 calories but provides over 100% of your daily needs for vitamins A and K. Mustard greens are also a good source of calcium, iron, and potassium.

But what really marks mustard greens as a nutritional powerhouse is their high levels of glucosinolates, which are compounds that have been shown to have anti-cancer and anti-inflammatory properties. In addition, mustard greens are a great source of vitamin C, which can help boost your immune system and protect your body against cellular damage.

Mustard greens add zest to your meals! Baby greens are perfect to add to salads, as the flavor is less intense. As microgreens, mustard greens add a bit of spice to a salad or sandwich without overwhelming the rest of the ingredients. 

For family members who are hesitant about the spicy flavor of mustard greens, try this recipe:

Honey Mustard Greens with Bacon

Ingredients:

• 1 bunch mustard greens, washed and chopped
• 4 slices bacon, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 tablespoons apple cider vinegar
• 2 tablespoons honey
• Salt and pepper, to taste

Instructions:

1. In a large skillet, cook the chopped bacon over medium heat until crispy. Remove the bacon from the skillet and set it aside, leaving the bacon grease in the skillet.
2. In the same skillet with the bacon grease, add the diced onion and minced garlic. Cook until the onion is soft and translucent, about 5 minutes.
3. Add the chopped mustard greens to the skillet. Cook, stirring occasionally, until the greens are wilted and tender, about 5-7 minutes.
4. In a small bowl, whisk together the apple cider vinegar, honey, salt, and pepper.
5. Pour the honey mustard mixture over the cooked mustard greens in the skillet. Stir to combine and cook for another 2-3 minutes.
6. Remove the skillet from the heat and stir in the cooked bacon.
7. Serve the honey mustard greens warm as a side dish. Enjoy!

Choosing the best leafy greens for your health

When it comes to choosing the best leafy greens for your health, it’s important to consider your individual needs and preferences. While kale and spinach are both great options, there are plenty of other leafy greens that offer unique nutritional benefits. Whether you’re looking to boost your immune system, improve digestion, or reduce your risk of chronic diseases, there’s a leafy green out there that can help.

When shopping for leafy greens, look for fresh, brightly colored leaves that are free from blemishes and wilting. You can also try incorporating different types of leafy greens into your diet to mix things up and keep your taste buds interested. There are a variety of flavors which can appeal to even the most fastidious taste buds. The nutritional benefits warrant finding the leafy greens which you like. 

Conclusion: Why you want leafy greens in your diet

Leafy greens are an essential part of a healthy diet, and there are plenty of options to choose from. While kale and spinach are often touted as the nutritional powerhouses of the leafy green world, there are plenty of other options that offer unique health benefits. Whether you’re a fan of arugula’s spicy taste or collard greens’ southern charm, there’s a leafy green out there that can help you reach your health goals. So, the next time you’re at the grocery store, don’t be afraid to branch out and try something new. You can see that the different greens add a variety of nutrients and flavors. 

Your body will thank you for it.

If you are near Wilmington, Delaware, or one of our drop sites, then I invite to try true farm fresh kale, arugula, or spinach. If not, please find a local farm near you and support them. You can find possible farms at www.LocalHarvest.org. 

~Ruth

About The Author

Ruth

With a love of growing, history, and family woven throughout all that she does, Ruth shares her knowledge through courses, books, social media, and in-person talks. She grew up on the Delaware farm, earned her M.A. in History from the University of Delaware, worked and lived in various parts of the country, and then Ruth came back to run the farm in 1996. Her days are filled with plants, flowers, family, and community.

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