Leafy Vegetables

Kale is a superfood packed full of nutrients and fibers. Its strong, earthy tasting leaves are commonly served cooked. Try roasting or deep-frying them for a crunchy snack!

Often used in Mediterranean cooking, this colourful leafy vegetable is full of nutritious goodness and is considered one of the healthiest vegetables available. Rainbow chard has colourful leaves and brightly coloured stems that are loaded with excellent amounts of minerals and vitamins beneficial to good health maintenance.

Serve chard steamed, braised or sautéed.  It can also be used in stews, soups, stir-fries and casseroles.

A great source of Vitamin C, fiber, beta-carotene and many other important nutrients, English spinach is a nutritional powerhouse just like all other leafy greens.

English spinach, unlike the baby spinach variety, comes with stems, which are also edible.  You can eat both stems and leaves of this green vegetable in a variety of ways.  Choose between stir-frying, shredding, mixing it into sauces or steaming it.  No matter what you do it adds a delectable flavour and loads of yummy, healthy goodness to your food.

Barry’s tips: Some soil might still remain between the leaves and stems.  Wash them gently in cold water before using, and dry using a salad spinner.

Dino kale is darker in colour than the curly green variety. The dark green leaves of this variety are easier to digest and they are bursting with nutrition and have an earthy, nutty flavour. Dino kale is well suited to braising, blanching or sautéing. It can also be used raw in juices.

Leeks taste smoother and milder than onions, and have higher concentration of vitamins K and A, iron, fiber, manganese. Generally, they provide beneficial support to eye, cognitive and bone health.

The white bulb and lighter green leaves of leek can be eaten raw or cooked. Remove roots and tough dark green leaves before cooking. Choose leeks that are upright with non-discoloured bulbs.

Roasting, stir/pan -frying, braising, boiling and steaming are some ways to cook leeks.

A close relative of garlic, onions and leeks, fresh shallots have a more delicate aroma and mildly sweeter, crunchier taste than garlic. Shallots contain vitamins A, B and C and also essential minerals which are beneficial to health. Shallots have a good amount of sulfoxides, an anti-inflammatory, anti-bacterial and anti-blood clotting agent.

Red kale is thick, juicy and chewy. Beautiful in colour, this healthy leafy vegetable is great for many dishes!

Packed full of calcium, vitamins, iron and many other great nutrients, the red kale has a woodier stem similar to that of the stem of green kale. However, red kale’s leaves are more aromatic and have a slightly sweeter, more buttery flavour than green variant.

Barry’s Tips: You can use red kale in the same ways you use green kale, though it will need slightly less time cooking than its green variant. Sautèe, stir-fry, juice or use the younger leaves raw in salads too!