How does the iceberg lettuce in your salad measure up nutrition-wise? As a matter of fact, its nutritional value wilts next to dark leafy greens.

Spinach, watercress, collards, kale and most other dark greens outshine their pale salad relatives when it comes to health protection.

Some dark greens belong to the cruciferous family of vegetables, which includes broccoli. But even when they aren’t broccoli’s relatives, most dark greens possess an impressive phytochemical resume.

For starters, dark greens are brimming with beta-carotene, an antioxidant that may help keep yoru cells in good repair as you age. Studies say carotenoids like beta-carotene may inhibit the growth of breast, skin, lung, and stomach cancers.

Greens also provide the phytochemicals lutein (loo-teen) and zeaxanthin (ZEE-ax-an-thin). These compounds are also found in the retina of the eye itself, and both may protect against the eye disease macular degeneration.

Many dark leafy greens also contain omega-3 fatty acids that protect your heart. Vitamins A, C and K abound in dark greens. In case you’ve never heard of it, vitamin K, plays a role in bone health, vein health and blood coagulation.

The American Institute for Cancer Research features a complete chart listing dark greens and their healthy compounds.

A broad taste spectrum

Dark greens range from mild-tasting varieties, like spinach and kale, to sharper-tasting beet, mustard, chicory, endive, chard and watercress. If you’re shy of stronger tasting greens, look for milder young and tender “baby” leaves.

To prepare delicious greens, avoid boiling or steaming them for a long time, which makes them mushy.

Instead, try this easy braising method used for garlicky greens: Mince 2 large garlic cloves and set aside. Thoroughly rinse and de-stem 1 pound of greens, then pat dry with paper towels.

Heat 1 tablespoon of olive oil in a nonstick skillet over medium heat. Add the garlic and sauté, stirring, for 1 minute. Add the greens and sauté, stirring to mix in garlic, until wilted about 4-5 minutes.

Add 1/2 cup reduced-sodium, fat-free broth or plain water and cook uncovered over low heat until liquid evaporates. Divide onto 4 plates.

If desired, sprinkle each serving with 1 tablespoon of crumbled feta cheese. Garlic’s phytochemicals make your greens even healthier.

Chopped nuts can add crunch and flavor to greens. For each 1/2-cup serving of cooked greens, or 1 cup of raw greens, sprinkle a scant handful of chopped nuts such as almonds, pine nuts or walnuts.

For extra flavor, toast chopped nuts first in a dry, nonstick skillet over medium heat for 3-5 minutes until they are golden and fragrant.

‘A natural pair’

Beans and greens are a natural pair. Beans themselves supply fiber, cancer-fighting folate and protein. White beans like cannellini blend with spinach, collards or kale in soups made with reduced-sodium, low-fat broth.

Black beans and cooked greens can be wrapped up with tomato salsa in a whole-what tortilla for a nutritious lunch or snack. Or sneak dark greens like Swiss chard into red bean chili for a phytochemical bonus.

Other vegetables that go well with greens are chopped red peppers, sweet corn, fresh grated carrots or chunks of steamed sweet potato. Greens also taste good with Asian flavors like sesame oil, soy sauce, anise and ginger.

Here are healthy recipes to try on your family:

Barley and Spring Greens

Canola oil spray
3/4 cup chopped onions
1 fennel bulb, chopped (about 1 1/2 cups)
1/2 Tbsp. canola oil
1-3 cloves garlic (or to taste), finely chopped
3/4 cup thin slices of red, orange and/or yellow bell pepper (about 1 medium)
1 cup pearl barley
1 tsp. dried thyme
1 tsp. dried marjoram
4-5 cups fat-free, low-sodium chicken broth
Salt and freshly ground black pepper, to taste
1 cup spinach leaves, torn into pieces
1/4 cup grated Parmesan cheese
2 Tbsp. finely-chopped fresh basil

Generously coat large, heavy pot with spray oil and place over medium-high heat. Add onions and fennel and sauté until tender, 5 to10 minutes. Add oil and heat until hot.

Add garlic and bell peppers and sauté lightly for 1 to 2 minutes.

Stir in barley, thyme, marjoram and broth. Bring to boil, immediate reduce heat to low and simmer until liquid is almost absorbed, stirring occasionally, 40 to 50 minutes or until barley is tender. Midway through cooking process, add salt and pepper to taste.

When barley is cooked, add spinach, cheese and basil. Stir to blend and adjust seasonings.

Makes 6 servings.

Nutritional information: Per serving: calories, 172; total fat, 3 g; saturated fat, less than 1 g; carbohydrate, 32 g; protein, 7 g; dietary fiber, 7 g; sodium, 464 mg.

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Swiss Chard with Dried Cherries and Pine Nuts

3 Tbsp. dried cherries*
1/2 lb. fresh Swiss chard, washed well and dried**
1 Tbsp. olive oil
2 cloves garlic, minced
2 Tbsp. pine nuts
Salt and pepper, to taste

In small pan, place cherries with water to cover. Bring to boil, remove from heat and let sit for 5 minutes. Cut chard leaves away from stems and central rib.

Cut leaves into 1/4 inch slices crosswise. In large nonstick skillet, heat oil over medium heat. Add chard leaves and garlic.

Sauté, stirring frequently, 6-8 minutes or until chard is tender. Drain cherries and add with pine nuts to chard. Sprinkle with salt and pepper, and serve.

Makes 4 servings.

Nutritional information: Per serving: calories, 91; total fat, 6 g; saturated fat, less than 1 g; carbohydrates, 8 g; protein, 2 g; dietary fiber, 3 g; sodium, 21 mg.

*  You can substitute dried cranberries for dried cherries.

**  One, nine-ounce package of pre-washed baby spinach may be substituted for chard.

Check this out . . .

•  Find other healthy-eating recipes that incorporate foods listed in this article by going to Nubella’s Recipe Database and Healthy Cooking Center.

•  You can also check the nutrients in the foods by going to Nubella’s Nutrient Database.

This article is based on information from the American Institute for Cancer Research, which supplied the recipes.

This summary by Nubella News, a division of Marketing Technology Solutions, Inc., is a snapshot of larger, more detailed studies and/or research projects. Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.