Welcome to Tasty Tidbits, your go-to guide for making the most out of the fresh, local produce that you find at Alabama farmers markets, including dark leafy greens! Brought to you by Live Well Alabama, each edition highlights a delicious fruit or vegetable, providing nutrition facts, simple storage and cooking tips, and new recipe ideas. Get ready to explore fresh flavors, boost your meals with nutritious ingredients, and enjoy the best of what Alabama’s farms have to offer.

Nutrition Nuggets

• Low in calories.
• Great source of fiber to support a healthy digestive system.
• Provide folate for healthy cell growth and function.
• Contain iron to support healthy blood flow.

How to Store

• Keep dark leafy greens away from ethylene-producing fruits like apples, apricots, and cantaloupes.
• Refrigerate in a plastic bag for up to 5 days.
• Freeze for up to 8 months.

How to Prepare

• Wash and dry.
• For kale, collard, mustard, and turnip greens, remove leaves from stems using a knife or kitchen scissors. Spinach leaves may remain on the stems.
• Massage leaves under running water or with a drizzle of oil to soften.

How to Enjoy

• Use as a base for salads.
• Sauté in a stir-fry.
• Add to soups or smoothies.
• Roast into crispy chips.
• Toss into wraps and sandwiches with spinach or lettuce.

Did You Know? Cooked greens were introduced in North American diets as a traditional African American food in the early 1600s. Over time, they became a staple in Southern regional cuisine and are now enjoyed nationwide.

Recipes 

Kale Chips

Ingredients

• 1 bunch kale 
• 1 tablespoon olive oil 
• 1 teaspoon salt 
• 1 teaspoon pepper 

Directions

• Preheat the oven to 300 degrees F.
• Line a rimmed baking sheet with parchment paper. 
• Be sure the kale leaves are thoroughly dry. Drizzle kale with olive oil. Toss to combine.
• Spread out in an even layer on the baking sheet without overlapping. Sprinkle with salt and pepper. 
• Bake until edges start to brown but are not burnt, approximately 20 to 30 minutes. 

Spinach and Feta Frittata 

Ingredients

• 8 large eggs 
• ¼ teaspoon pepper 
• ¼ teaspoon salt 
• 1 teaspoon olive oil 
• 4 cups baby spinach, chopped 
• ¼ cup feta cheese
• Cooking oil spray, as needed 

Directions

• Whisk together eggs, pepper, and salt in a large bowl. 
• In a large skillet, heat oil on medium. Add spinach. 
• Cook, stirring occasionally until spinach wilts.
• Pour egg mixture and feta cheese into skillet. 
• Cook until almost set. Turn off heat.
• Flip the frittata in the pan. Let residual heat finish cooking, approximately 5 minutes.
• Turn out onto tray and serve. 

Quick Collard Greens – Brazilian Style 

Ingredients

• 1 large bunch collard greens 
• 1 ½ tablespoons olive oil 
• ¼ teaspoon salt 
• 2 medium cloves garlic, minced 
• Optional: red pepper flakes and lemon wedges (for serving) 

Directions

• Remove leaves from stalk. Stack, roll, and slice as thinly as possible to make long strands. 
• In a large skillet, heat olive oil on medium-high. Add collard greens and salt. 
• Stir until all of the greens are lightly coated in oil.
• Cook, stirring occasionally, until the greens are tender. 
• Add garlic and optional pepper flakes.
• Cook until fragrant and leaves turn brown around edges. Remove from heat. 

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

Want to connect with others interested in a healthy lifestyle? Follow Live Well Alabama on Facebook, Twitter, and Instagram! These platforms offer a space to share experiences, find inspiration, and join a community focused on well-being.