If your diet doesn’t include lots of leafy greens, you’re missing out — not only on flavor, but excellent health benefits. Greens contain no cholesterol with very little fat and calories. Plus, they’re loaded with important nutrients such as vitamins A, C and E, beta-carotene, calcium, iron and fiber. In addition, mustard greens and kale have been proven to help provide some protection against certain cancers.

Besides being good for you, greens are delicious and can be mixed and matched in salads to provide variety:

• Bibb, red leaf, Boston and romaine add crunch and a clean, summery flavor to salads
• Radicchio adds a splash of color
• Curly endive’s lacy leaves add interesting texture

• Lettuce (bibb, leaf, Boston, romaine, etc.) — Look for crisp leaves that show no signs of wilting, yellowing or insect damage. Wash thoroughly just before using. Dry in a salad spinner or by blotting with paper towels. Store leftovers in a plastic bag in the refrigerator for three to five days.
• Greens (collard and mustard greens, Swiss chard, etc.) — Look for firm stalks and crisp, brightly colored leaves that show no signs of wilting, yellowing or insect damage. Wrap unwashed leaves in moist paper towels, place in sealed plastic bag and store three to five days in the refrigerator. When ready to use, wash thoroughly in cool water to remove all the dirt and grit.

Today’s busy cooks have lots of choices for adding greens to their family’s diets, including pre-washed, bagged salads. These packaged salads range from mixed greens to coleslaw to baby spinach leaves. Some bagged salads even include croutons and dressing, so it’s easier than ever to serve up the nutrition of greens.

It’s not hard to do. Greens are a great way to liven up all kinds of dishes. Try some of these ideas for fresh greens:

• Chop up curly endive, spinach, chicory, arugula or radicchio for flavorful salads
• Add Swiss chard, kale or turnip greens to your stir-fries with your favorite meats and seasonings
• Add mustard or collard greens to broths, stews and soups
• Use chopped, cooked greens in stuffing and quiches
• Combine chopped spinach, pine nuts and feta cheese with whole-grain pasta and drizzle with olive oil
• Serve greens as a side dish, either chilled with olive oil and lemon, or sautéed with onions and garlic

With the variety available at today’s grocer, going green is easier and more tasty than ever.