Green vegetables are an excellent source of vitamins, fiber, and other beneficial compounds, playing a crucial role in our daily nutrition. While purchasing leafy greens, it’s common for people to discard the leaves of certain vegetables. However, did you know that some of these leaves are not only edible but also highly nutritious? In particular, there are three types of vegetables below whose leaves you should not throw away!
**Turnip Greens:**
Turnip greens (also known as turnip tops or turnip leaves) offer not only a delicious flavor but also a wealth of nutritional benefits, especially for those in need of extra calcium. 100g of turnip greens can provide up to 238mg of calcium, surpassing many other well-known food sources. As a natural source of calcium, turnip greens can be prepared in a variety of mouthwatering dishes, such as stir-fries, salads, dumplings, or even pickled turnip greens. Each cooking method imparts a unique and distinctive flavor.
Pickled Turnip Greens
Here’s a quick recipe for pickled turnip greens that you can try:
**Ingredients:**
– 250g turnip greens
– 2-3 stalks green onions
– 1-2 teaspoons sugar
– 1-2 teaspoons salt
– 1-2 teaspoons vinegar (optional, for quicker souring)
– Water
**Instructions:**
*Step 1: Preparation*
– Pick, wash, and cut the turnip greens into bite-sized pieces.
– Peel and thinly slice the turnips.
– Wash the green onions and cut them into short segments.
*Step 2: Pickling*
– Place the turnip greens into a jar or container.
– Mix water with sugar, salt, and vinegar (if using), and pour the mixture over the greens until they are fully submerged.
– If you have a weight, use it to keep the greens submerged. Otherwise, place a small bowl on top and close the lid.
– During hot summer days, especially with vinegar in the brine, the pickles will sour quickly. Leave it overnight, and you’ll have delicious pickles ready to enjoy the next day.
*Note: Ensure that the pickling jar is clean and dry. This method will give you golden-hued, crunchy pickles that won’t spoil. Use clean chopsticks to pick the pickles, and avoid using dirty utensils to prolong their shelf life.*
**Pumpkin Leaves (Squash Leaves):**
While many people enjoy the fruit of the pumpkin (squash), the young leaves of this plant are equally nutritious and offer a host of health benefits. Regularly including squash leaves in your diet provides essential nutrients and helps detoxify the body, soothes stress, aids in bowel movement, and improves digestion. Squash leaves can be prepared in a variety of ways, such as boiling, making soup, or stir-frying, each method imparting a delightful flavor.
Stir-fried Squash Leaves
Here’s a guide on how to stir-fry squash leaves to retain their fresh green color, crispness, and avoid wilting:
**Ingredients:**
– 1 bunch of young squash leaves
– 1 bulb of garlic
– 1 horn pepper (optional)
– Seasonings: salt, seasoning powder (to taste)
– Cooking oil
**Instructions:**
– Buy squash leaves and remove the tough fibers, then break them into bite-sized pieces. You can ask the vendor to pluck and clean them to save time.
– Rinse the squash leaves under clean water, gently rubbing to remove any fine hairs on the leaves.
– Cut the pepper diagonally and crush the garlic.
– Heat some oil in a pan. Squash leaves tend to absorb oil, so you can add a little extra compared to other vegetables to make them softer and greener. When the oil is hot, add the garlic and pepper and sauté until fragrant.
– Next, add the squash leaves to the pan and stir-fry over high heat. Quickly toss and turn the leaves to ensure even cooking and retain their green color. If you don’t stir quickly enough, the leaves may turn yellow and unevenly colored. If the pan gets too hot, add 1-2 teaspoons of water to keep the leaves greener. If the leaves are still wet from rinsing, let them air dry first, as too much water will make them soggy.
– Just before the leaves are fully cooked, season with a pinch of salt and seasoning powder (if desired) to taste, then turn off the heat and serve.
– Enjoy a plate of vibrant green, crisp, and delicious squash leaves!
**Celery Leaves:**
When consuming celery, many people tend to discard the leaves, believing them to have a strong flavor. In reality, celery leaves are even more nutrient-dense than the stalks. They are rich in carotene, vitamins C and B1, protein, and calcium, offering a plethora of health benefits. In particular, individuals with high blood pressure or atherosclerosis may find adding celery leaves to their daily diet beneficial for their condition.
Stir-fried Celery Leaves with Eggs
If you’re unsure how to use celery leaves, try stir-frying them with eggs. Here’s a simple recipe to guide you:
**Ingredients:**
– 1 handful of fresh celery leaves
– 2 eggs
– Cooking oil
– Salt
**Instructions:**
– Select fresh and tender celery leaves. Wash them thoroughly several times to remove any dirt and impurities, then set them aside to dry.
– Bring a large pot of water to a boil and blanch the celery leaves for about 30 seconds. Remove and let cool.
– Crack the eggs into a bowl, add a pinch of salt and a little water, and whisk until well combined.
– Chop the blanched celery leaves into small pieces.
– Add the celery leaves to the egg mixture and stir to combine.
– Heat some oil in a pan. Once hot, pour in the egg and celery leaf mixture. As the eggs start to set, flip and gently scramble until the eggs are cooked and the celery leaves are tender.
– Enjoy the soft, flavorful, and nutritious stir-fried eggs with celery leaves, a delightful addition to your meal.
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