Alberta Cancer Foundation

Top 10 Greens for Spring


  1. Amaranth. A feature of Asian-inspired stir fries and soup, the greens of this plant are high in protein.
  2. Swiss chard. High in vitamins A, K and C, chard is an easy-to-grow green that tastes great sautéed in canola oil, garlic and a dash of balsamic.
  3. Arugula. With a peppery taste, arugula is awesome shredded into a green salad or barely sautéed, as a bed for sliced meat or a small filet of fish.
  4. Iceberg lettuce. Much maligned, this crunchy green is best served fresh and offers a great architectural element to your salad, according to Deb Perelman, author of The Smitten Kitchen cookbook and website.
  5. Spinach. Fresh, frozen, cooked, canned. It gave Popeye super strength.
  6. Red leaf lettuce. With a robust flavour, but a tender bite, red leaf lettuce offers a big vitamin K punch.
  7. Green leaf lettuce. Toss it in oil and vinegar, and lay it on a platter as a tender-crunchy base for a whole-wheat pasta or barley salad.
  8. Dandelion greens. Nicely bitter, dandelion greens are best boiled for several minutes, then served with garlic butter or chilled and tossed into a salad. Any large dandelion leaves will do – just be sure you don’t harvest them from an area in which herbicides have been used often
    or recently.
  9. Belgian endive. Slice it lengthwise, brush it with canola oil and grill for three minutes over medium-high heat. Salt, pepper, serve!
  10. Kale. Dark green, curly and delicious, kale makes a great addition to soups and stews. It also dries and freezes well.