By Delaney Cole
Looking at early-spring produce through the lens of nutrition.
As winter begins to fade and spring slowly arrives in Michigan, seasonal produce starts to return as well. One of the first signs of the new growing season is the reappearance of spring greens. As early as March, you may begin to spot kale, spinach, Swiss chard, and other salad greens at the farmers market. These greens are nutritional powerhouses and can be used in a multitude of ways in the kitchen. From simple salads to warm soups, spring greens offer an easy and nourishing option for early spring meals.
Spinach
Spinach is one of the most versatile and nutritionally-dense leafy greens you can find.
Nutrition highlights:
- High in Vitamin A, Vitamin C, and Vitamin K
- High in Folate
- High in Iron
All of these vitamins and minerals are essential for our bodies to work properly. Because spinach is packed with so many micronutrients, it is a great option to support eye health and immune health.
How to use it:
In the kitchen, spinach is incredibly adaptable. It can be enjoyed raw in salads, sandwiches, or wraps. Spinach also works well stirred into soups, pasta dishes, omelets, and smoothies, where it adds nutritional value without overpowering flavors. Because it cooks down significantly, a handful can go a long way in boosting the nutrient content of a meal.
Kale
Kale is also an extremely nutritious leafy-green with similar benefits to spinach but a very different taste.
Nutrition highlights:
- High in Vitamin A, Vitamin C, and Vitamin K
- High in calcium and magnesium
- High in fiber
Kale is another great option if you are looking for a food high in vitamins in minerals. Kale supports bone health, helps digestion, and can even assist with keeping blood sugar steady thanks to its fiber content.
How to use it:
Kale is perfect for both raw and cooked applications. Raw kale can be slightly bitter, however if you massage it with olive oil, lemon juice, or vinegar, this softens it for salads or sandwiches. It’s also great stirred into soups or grain bowls. Kale holds up well to heat, making it ideal for spring dishes alongside fresh herbs, citrus, or other spring vegetables.
Swiss Chard
Lastly, Swiss Chard is a leafy green that is often overlooked, but also extremely versatile with many benefits.
Nutrition highlights:
- High in Vitamin A, Vitamin C, and Vitamin K
- High in Magnesium and Potassium
The vitamins and minerals in Swiss Chard make it a great option to support heart and muscle health.
How to use it:
Both the leaves and stems of Swiss Chard are edible, with slightly different textures and flavors. The leaves are tender and earthy tasting, while the stems are firmer and sweet. In cooking, Swiss chard can be prepared in many different ways. The stems take slightly longer to cook, so it is best sauté them first in oil or steam them before adding the leaves. You can also stir chard into soups, frittatas, or grain bowls. Swiss chard is particularly good when combined with garlic, onions, lemon, or a splash of vinegar.
Bonus Recipe
Here is a quick recipe that makes using Swiss Chard simple and tasty
Garlic Lemon Swiss Chard
Servings: 2–3
Prep time: 5 minutes
Cook time: 10 minutes
Ingredients:
- 1 bunch Swiss chard (about 6–8 leaves), stems separated from leaves
- 1–2 tablespoons olive oil, or other neutral oil
- 2 teaspoons minced garlic
- Juice of ½ lemon
- Salt and pepper, to taste
Instructions:
- Prep the chard: Wash the leaves thoroughly. Chop the stems into small pieces and roughly chop the leaves.
- Cook the stems: Heat olive oil in a large pan over medium heat. Add the chopped stems and cook for 3–4 minutes until they start to soften.
- Add garlic: Add the minced garlic and cook for another 30–60 seconds until you can smell the garlic.
- Cook the leaves: Add the chard leaves to the pan and cook for 3–4 minutes, stirring occasionally, until the leaves are wilted but still bright green.
- Finish with lemon: Remove from heat and squeeze lemon juice over the chard. Season with salt and pepper to taste.
- Serve: You can enjoy this on its own as a side dish, tossed into pasta, or even as a warm salad over grains like rice or quinoa.
As spring begins to bloom in Michigan, it’s the perfect time to explore these nutrient-packed greens. Spinach, kale, and Swiss chard are not only full of vitamins and minerals, but they’re also easy to include in your meals. Whether you enjoy them in a salad, or added to soups, or pastas, these spring greens make it simple to eat seasonally and nourish your body. Start small and experiment with flavors you love.