Skip to main content

Logo for N.C. Cooperative Extension N.C. Cooperative Extension Homepage

Leafy Greens

en Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

Spinach Quesadilla

4 cups fresh baby spinach
4 green onions, chopped
1 small tomato, seeded and chopped
2 tablespoons lemon juice
1 teaspoon ground cumin
1/4 teaspoon garlic powder
1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese or Mexican cheese blend
1/4 cup reduced-fat ricotta cheese
6 flour tortillas (6 inches)

In a large nonstick skillet, cook the spinach, onions, tomato, lemon juice, cumin and garlic powder over medium heat until spinach is wilted. Remove from the heat; stir in cheeses. Divide spinach mixture evenly among three tortillas. Top with remaining tortillas. Cook filled tortillas in a large skillet coated with cooking spray over low heat for 1-2 minutes on each side or until heated through. Cut each quesadilla into four wedges. Yield: 6 servings.

Simple Seasoned Collards

2 pounds washed collard greens, chopped or cut in strips
1/2 cup white onion, chopped
1 tablespoon canola oil
2 cups low-sodium  chicken broth
1/4 teaspoon black pepper
1/2 teaspoon salt (optional)
¼ tsp red pepper flakes or your favorite salt-free vegetable seasoning
Cider vinegar or your favorite vinegar (optional)

In a heavy pot over medium heat add oil and onions, cook and stir for 2 minutes until just tender. Season with salt if desired, and pepper. Add collards, chicken stock, and red pepper flakes or seasoning. Bring to a boil, reduce heat to low immediately; cover tightly, then cook for 45 minutes or until tender over low heat. Check pot to make sure all of the broth does not evaporate and add additional broth if needed. Serve hot with vinegar if desired.

Spinach Apple Salad

20 ounces of fresh spinach, washed patted dry
1 red apple, 1 yellow apple, and 1 tart green apple washed, cored, (unpeeled) quartered and  chopped into small pieces
1/2 cup dried cranberries
1 cup broken pecan halves or walnut pieces
Your favorite bottled poppy seed dressing  or raspberry vinaigrette dressing

Remove any thick spinach stalks;  Tear leaves into bite-size pieces. Wash apples and dry. Core and chop apples. In a salad bowl, mix spinach, apples, cranberries, and nuts. Place desired amounts in serving bowls and drizzle with dressing to taste. Yield: 8 servings.

This salad is so versatile. You may add any of the following: grilled chicken, bacon bits,  grapes, pineapple, red onion, celery,  shredded carrots, etc.

Sautéed Swiss Chard

2 teaspoons olive oil
1/2 cup thinly sliced shallots
4 garlic cloves, minced
6 cups chopped Swiss chard
1/2 cup dried sweet cherries or dried cranberries
1 tablespoon water
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
2 teaspoons balsamic vinegar

Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add shallots; sauté 2 minutes. Add garlic; sauté 1 minute. Add chard, cherries, 1 tablespoon water, pepper, and salt; toss to coat. Sauté 2 minutes or until chard begins to wilt. Stir in vinegar. Adapted from Simply Recipes

Simple Cabbage and Onion Stir-fry

 3 cups shredded cabbage
1/2 cup chopped sweet onion
2 Tbsp. canola oil
Garlic powder (not garlic salt)
Ground ginger


2 Tbsp. cornstarch
2 Tbsp. low-sodium soy sauce
1 cup of water
Dash of garlic powder
Dash of ground ginger

Heat oil in a 10-inch skillet over medium-high heat. Add cabbage and onion and stir-fry until just tender and heated through. Add seasonings of your choice and continue to stir-fry for about thirty seconds. Remove vegetables from skillet to a dish and set aside. Combine cornstarch, water and soy sauce into a bowl. Pour the mixture into the skillet and cook over medium heat until thickened. Return vegetables to skillet and stir to coat with sauce and serve. Good as a side dish or served over rice. Makes 4 servings  (serving = 1/4 of the recipe).