Spinach grows best in cooler temperatures. The leaves are dark green and can be flat or curled. Leaves are mostly oval but some are triangular in shape. Larger leaves are located at the base of the spinach plant. Plants grow up to 30 centimeters. Raw spinach has a mild, slightly sweet taste. Flavor becomes more acidic and robust when spinach is cooked.

Spinach is well known as an extremely nutrient rich food. There are 23 calories in 100 grams of spinach. Spinach leaves are a good source of dietary fiber. The leaves also contain special protective carotenoid compounds. These compounds have been linked with decreasing the risk of many diseases, including cancer, heart disease, and diabetes.

Our Favorite Ways to use Spinach — Creamy Spinach and Artichoke Dip, Ricotta and Spinach Chicken Rollatini & Spinach and Egg Breakfast Skillet

Green onions have a linear shape with a white base. This onion variety is primarily used in Japanese and Chinese cuisine. Plants produce one underground bulb. With grassy undertones and savory flavor, they are perfect to eat raw in salads, as a garnish, or cooked quickly in a stir fry.

Like leeks, Green onions contain allicin. Green onions also contain thiosulfonates, which reduce cholesterol production. They are cholesterol free, sodium free, sugar free, fat free, and low calorie.

Our Favorite Ways to use Green Onions — Zesty Green Goddess Dressing, Green Onion Frittata & Stir Fried Chicken with Green Onions

Kohlrabi is actually a cabbage related vegetable. It has greens that grow from a bulb stem. The vegetable is harvested when the bulbs reach two to three inches in diameter. The inside flesh of kohlrabi is crispy. The taste of kohlrabi is similar to broccoli stems or cabbage heart but sweeter.

There are only 47 calories in 100 grams (3.5 ounces) of kohlrabi. Kohlrabi stems are a rich source of vitamin C. They also contain many B-complex vitamins. The leaves contain B vitamins as well, along with vitamins K and A. The health benefits of kohlrabi include healthy digestion, weight loss, anemia prevention, eye health improvement, and muscle and nerve function protection.”

Our Favorite Ways to use Kohlrabi — Crispy Kohlrabi and Apple Slaw & Baked Kohlrabi Fries with Curry Ketchup

Kale is a non-heading, leafy wild cabbage that comes in a range of varying colors, shapes and sizes. Standard ‘green’ kale found at the grocery store has chewy leaves with an earthy, mildly nutty flavor. Kale grows best in cooler weather and is ready to harvest when the leaves are about the size of your hand.

Kale can be eaten raw or cooked to make it more tender. Kale is a good source of vitamins A, C and K. Kale is a detoxifier that is full of antioxidants and provides heart support, and supports healthy vision.

Our Favorite Ways to use Kale — Kale and Chickpea Soup, Kale Pesto Pasta & Kale and Pineapple Smoothie

Green swiss chard has broad and wavy green leaves with white stalks. The leaves are succulent, and the white stalks are edible with a mild, salty flavor. Green swiss chard develops a salty taste because the greens absorb the sodium that naturally occurs in soil. All swiss chard varieties are descendants of the ‘sea beet’ which is a wild seashore plant.

Green swiss chard is known as a super-food in a lot of cultures. It has a rich supply of quercetin, which is a flavonoid that has strong antioxidant effects linked to fighting off cancer and heart disease. Green swiss chard also contains syringic acid which has received a lot of attention in research dedicated to blood sugar regulation.

Chard is at its best when enjoyed immediately after purchasing, but can last up to a week in the refrigerator when stored properly. The crisper drawer is the best place for storage as the temperature and humidity can be controlled for optimal freshness. Do not wash chard before storage. Similar to spinach, chard leaves are more susceptible to spoiling at a quicker rate if they are wet when stored.

Our Favorite Ways to use Green Swiss Chard — Sautéed Swiss Chard and White Beans, Rigatoni with Swiss Chard and Sausage & Spicy Garlic Shrimp and Swiss Chard Stir Fry

Red swiss chard has the same broad, wavy leaves as green swiss chard. They are bronzed green and have red stalks. The stalks extend into red veins throughout the plant leaves. Red swiss chard has an earthy, yet salty flavor. The red stalks in red swiss chard carry the majority of the plant’s water content.

Red swiss chard has the same nutritional benefits as green swiss chard. Like other vegetables with red pigmentation, it contains betalin. Betalin supports the body’s detoxification process.

Our Favorite Ways to use Red Swiss chard — Lemon Parmesan Garlic sautéed Red Swiss Chard, Mediterranean Couscous with Red Swiss Chard and Peppers & Red Lentil Soup with Red Swiss Chard

Rainbow swiss chard is distinguished by its bouquet of wrinkled, slightly savoyed rich green and bronze leaves and bright colored stems. The leaves grow upright and tall from a dense rosette of ribbed stems in a myriad of colors including gold, pink, orange, purple, red, and white with bright and pastel variations.

One cup of chopped chard has just 35 calories and provides more than 300% of the daily value for vitamin K. Chard is known to be a nutritional powerhouse vegetable packed with vitamins, nutrients and health benefits. It helps regulate blood sugar levels, prevents various types of cancers and diseases, improves digestion, boosts the immune system, reduces fever and inflammation, lowers blood pressure, increases bone strength and development, detoxifies the body and strengthens brain function.

Our Favorite Ways to use Rainbow Chard — Rainbow Swiss Chard Salad with Walnuts and Parmesan Cream, Rainbow Swiss Chard Frittata & Spaghetti Squash Aglio E Olio with Rainbow Swiss Chard

Leeks are often interchangeable with onions and garlic but require different preparation and do not produce cloves. Leeks develop six to ten inch long edible stems. The roots are cylindrical and the stalks have dark green, flat leaves. Leeks have a milder onion flavor and are considered the sweetest vegetable in the onion family.

Leeks contain allicin, which is antibacterial, antiviral, and anti-fungal. Allicin also produces sulfenic acid when it digests in your body, which means that it neutralizes dangerous compounds. Leeks are a good source of lutein and zeaxanthin, which contribute to healthy eyesight.

Leeks can give off an odor that other foods can absorb in the refrigerator. So, the best option for storage of leeks is a bag or container with an airtight seal. Fresh leeks can last up to 2 weeks when properly stored and refrigerated. Keep in mind, smaller leeks tend to last longer than large ones.

Our Favorite Ways to use Leeks — Caramelized Leeks with Wine and Thyme Butter Sauce & Potato and Leek Soup

Collard greens have broad leaves that are a gray-green to deep green color. For optimal texture, leaves are picked before they reach their maximum size. Collard greens have an assertive flavor and their taste depends on the palate of each specific person. Collard greens contain a chemical compound called phenylthiocarbamide, known more simply as PTC, and specific human genes determine if someone can or cannot taste this.

Collard greens contain anti-inflammatory properties in the form of Omega-3 fatty acids and vitamin K. Collard greens are an excellent source of vitamin C and manganese. Collard greens contain choline, which helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes.

Our Favorites Ways to use Collards — Creamy Collard Greens and Bacon & Collard Green and Potato Stew

Beet roots and stems are edible and a good source of vitamin A, C, folate, calcium, and fiber. They contain many antioxidants such as betalains, carotenoids, and flavonoids which prevent colon cancer and protect heart health. Beets, especially when juiced, are known to increase stamina and lower blood pressure. The leaves of beets have immune strengthening properties and are good for bones.

Beet juice can be used as a red dye. Beets are usually very sweet and have the highest sugar content of all vegetables.

Our Favorite Ways to use Beets — Chicken with Honey Roasted Beets and Carrots & Tahini Beet Dip

Radishes grow underground just like carrots! The most common radish type, the red radish, is grown for its root. They are small and spherical and grown between one to three inches in diameter. The radish has green leaves that are also edible with a similar texture to watercress.

Radishes contain antioxidants, calcium, and potassium. These nutrients help to lower high blood pressure and reduce risk for heart disease. Radishes are very filling and are therefore a good vegetable to satisfy hunger without a high-calorie count. They are good for stomach and liver health and are composed of indigestible carbohydrates. This means digestion and water retention are facilitated.

Our Favorite Ways to use Radishes — Homemade Pickled Radishes & Herbed Goat Cheese and Radish Tartines

Turnips are round, apple-sized, root vegetables that have edible stems, roots, and leaves. The bulb portion of turnips is a good source of vitamin C, and the greens contain folate, calcium and vitamin E.

Research shows that consumption of turnips can decrease flare-ups of diverticulitis. This is because turnips assist with the absorption of water in the colon. Like a lot of other vegetables, turnips are good for hearth health, digestion, boosting metabolism and helping to fight inflammation. The dark leafy greens on turnip tops also provide nutrients such as vitamins K and A.

Our Favorite Ways to use Turnips — Creamy Carrot and Turnip Soup, Turnip and Kale Gratin & Lamb Chops with Spinach and Turnip Puree