Eat Something Green for

     St. Patrick's Day is a good excuse for the wearing of the green on your dinner plate. The color that represents Ireland, the shamrock and spring is also the color that represents good health.

     Greens are low in both calories and fat but are rich in fiber and vitamins A and C. Greens also contain naturally occurring substances called phytochemicals that help fight cancer and other serious health problems. A single serving of cooked leafy greens (one-half cup) is estimated to contain more than 100 different phytochemicals.

     The most common greens are collard, kale and chard. They look similar but have distinguishing differences. Collard greens have large, cabbage-like leaves and are a muted green, sometimes tinged with blue. Most varieties of kale have ragged or frilled leaves ranging in color from bluish to almost black, magenta, yellow, or gray. Chard usually has dark green leaves that are often ruffled.

     Sometimes, the names of certain greens can be confusing. Many, for example, are called "Chinese cabbage." Some varieties also are called Napa cabbage or bok choy. Whatever it's called, Chinese cabbage is mild and delicate. It is usually available year round.

     Amaranth also has become easier to find. Once considered a weed in the United States, amaranth greens are now recognized as a highly nutritious food. These greens have a wonderful, slightly sweet flavor and can be used both in cooking and for salads.

     Whatever greens you use, look for those that are crisp and unblemished and a dark color. Leafy greens are highly perishable and should be used within a few days of purchase. Wrap them, unwashed, in damp paper towels and refrigerate in a plastic bag with a few air holes so the greens can breathe.

     Greens can be full of soil and grit, so rinse them carefully before cooking. They should NOT be cooked in pans made of aluminum, which gives them an unpleasant taste. Keep in mind that greens cook way down. A pound of fresh greens will result in 1-1/2 to 2 cups of cooked greens, or about 4 small servings.

AICR

STEAMED GREENS WITH GINGER & WATER CHESTNUTS
Color your Irish plate with a tasty bite of health from the AICR.

3 cups mixed leafy greens, chosen from the following: bok choy
   (Chinese cabbage or Chinese chard), choy sum (Chinese flowering
   cabbage), Chinese spinach (amaranth leaves), Swiss chard leaves,
   stems removed, spinach leaves,stems removed
1 tsp finely minced, peeled fresh ginger
1 tsp finely minced fresh garlic
1/2 cup diced canned water chestnuts(rinsed and drained)
1/2 Tbsp sesame seed oil, or as needed
Salt and freshly ground black pepper to taste*

*Optional or salt-to-taste is NOT included in the sodium content of the nutritional analysis

     Keeping types of greens separate, steam them one at a time. (Each type of green will take a different length of time to steam until tender.) Sprinkle ginger and garlic over the top of greens, then evenly drizzle a small amount of oil on top.

     Steam until greens are just tender, watching carefully, as they may take as little as 30 seconds. Meanwhile, heat a small amount of oil in a small stick-free pan until hot. Add water chestnuts and sauté for 30 seconds. With a slotted spoon, immediately transfer to a plate covered with 2 sheets of paper towel.

     As each green becomes tender, immediately transfer to a serving plate, placing each next to each other. Scatter sautéed water chestnuts on top. Season to taste with salt and pepper. Serve immediately. Makes 4 Servings.

Per Serving: 31 Cal; 2 g Total Fat; 3 g Carb; 19 mg Sodium (w/o optional salt); 1 g Protein; 1 g Dietary Fiber. Exchanges: 1 Veg.