Learn more about the different kinds of

greens

Keen on

Salad bowl shot from the top, with shrimp, avocado, green leaves & citrus fruits.

Going

green

Any edible plant leaves that are eaten as a vegetable are considered leafy greens. This includes popular greens such as kale, arugula, spinach and radicchio. Dark-color greens, such as kale, arugula and spinach are the most nutrient dense.

They contain vitamin C, vitamin A, vitamin K, B vitamins and potassium, which protect cells from damage, may reduce the risk of some cancers and promote heart health. Radicchio, a dark red or purple vegetable, also has vitamin K, which strengthens bones and may help prevent osteoporosis and inflammation. Lettuce is also included, but it’s not botanically related to other types of leafy greens.

Lettuce varieties are further split into categories, including romaine, leaf (lettuce that doesn’t grow in a compact head), butterhead (Boston and Bibb) and crisphead (iceberg). Romaine is the most nutrient-dense lettuce, containing vitamins A, C, K and potassium. Iceberg and butterhead lettuces also have vitamin A and folate, which helps form red blood cells.

All leafy greens have nutrients that may help slow down cognitive decline, promote weight loss and possibly help protect against developing gestational diabetes. Read on to find out about some of the taste and texture differences between various kinds of leafy greens.

leafy greens, and see some flavorful

salads you’ll want to dive into.

Picture showing a variety of green leaves, including arugula, a bunch of spinach, a butterhead head, and different kinds of lettuce.

Tender, nutrient dense and dark green with a sweet, almost grassy, flavor when raw and a more bitter or acidic flavor when cooked.

Spinach

Thin leaves that resemble dandelion leaves. Arugula has a tender but crunchy texture and peppery flavor.

Arugula

A variety of lettuces and leafy greens, including spinach, baby lettuce leaves, arugula and red leaf lettuce.

Spring Mix

Varieties include Boston and Bibb lettuce. Loosely packed bright green, silky-soft cuplike leaves with a mild flavor often used to highlight salty or tangy ingredients.

Butterhead

Varieties include tough, curly and soft baby kale. Bitter in flavor, and often described as chewy, kale has ruffled leaves and ranges from rich blue-green to deep red.

Kale

Featured in classic Caesar salads. Romaine is crisp, with slender leaves attached to white ribs. It has a subtly sweet to bitter flavor.

Romaine

Mild in flavor, iceberg lettuce has tightly packed light green leaves. Its crispiness is due to its high water content.

Iceberg

Purple, compact and dense leaves. Its bitter flavor and slight acidity is often used to balance sweet ingredients in salads.

Radicchio

Each lettuce and leafy green features a unique flavor, texture and appearance. Here are a few at Hy-Vee.

green varieties

CROUTONS Add crunch to salads with Hy-Vee croutons. Try Ranch or Cheese & Garlic to add an extra layer of flavor.

SALAD DRESSINGS Hy-Vee offers a wide variety of delicious salad dressings, such as classic Italian and cucumber ranch.

LETTUCE Prewashed and bagged salad greens are time-savers for an easy last-minute meal or side dish.

Throwing together a quick and nutritious salad can be easy using these ready-to-serve ingredients from Hy-Vee.

Salad Essentials

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and Sun-Dried Tomato Salads

Grilled Greek Chicken

Hy-Vee True chicken is all natural and raised cage free without any antibiotics, hormones or steroids.

Plate with grilled chicken, a bunch of greens, tomatoes, and other toppings.

Arugula: The peppery green does double duty, bringing a crunchy texture and a strong flavor to balance the smooth and mild grain, farro.

Top-down view of a tray with a mix of berries, peaches, cheese, and a variety of green leaves.

Get fresh, washed, chopped fruits and vegetables already prepped for your salads.

Spring Mix: The bagged premixed salad’s varied textures, flavors and colors play well against sweet, grilled peaches and juicy berries.

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Kale Salad

Berry ’n’ Peach

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Salads

Italian Prosciutto

Iceberg and Romaine are mild lettuce varieties with extra crunch, which pairs perfectly with salty prosciutto and soft, creamy mozzarella pearls.

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Keto Zucchini Bread

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and Citrus Salad

Spicy Shrimp

Romaine adds texture and a subtly sweet flavor to this salad. Bite into crisp leaves that pair well with tender shrimp and creamy avocado.

101 Zucchini

Slightly earthy in flavor with a delicate texture, zucchini is a nutritious, versatile summertime squash to add to your weekly menu.

Zucchini is a member of the squash family. Technically a fruit, it’s generally treated as a vegetable because of its mellow, grassy flavor and buttery texture that absorbs sauces, herbs and seasonings when cooked. It can be eaten raw, but may have a bitter flavor. Small zucchini usually have a sweeter flavor, while large zucchini often have tougher skin and more fibrous flesh. Zucchini are watery and low in calories but packed with nutrients. One cup of chopped zucchini has about 35% of the daily recommended amount of vitamin C, an antioxidant which supports the immune system and may help prevent heart disease.

Zucchini skin should be smooth, glossy and free of bruises. It should also be firm with the stem intact.

BUY

Before cooking, rinse zucchini with water to remove any dirt and trim the ends. Skin can be peeled or left on. Slice into desired shape and cook.

PREP

Whole zucchini can be kept in the fridge for 1 to 2 weeks. Place in the crisper drawer or inside a perforated plastic bag.

STORE

Keto

Zucchini Bread

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WAYS TO ENJOY

For a great side dish, cut zucchini into quarters, lengthwise. Brush with olive oil and sprinkle with kosher salt and pepper. Grill, cut sides down, over medium heat for 6 to 8 minutes. Flip and grill for up to 8 additional minutes or until softened.

Grilled

Baked If desired, slice zucchini into rounds, spears or boats. Drizzle with olive oil and bake. Remove from oven when crisp-tender and sprinkle with Parmesan cheese, kosher salt and pepper.

Baked

To make sandwich pickles, cut into spears and place in a large sealable jar. Bring vinegar, sugar, garlic and fresh herbs to a boil. Pour pickling liquid over zucchini and refrigerate for up to 1 week.

Pickled

Choose Almond Flour As an alternative to wheat flour, almond flour is keto-friendly because it’s low-carb and has more fat and protein than wheat.

SOURCES

USDA

Squash, summer, zucchini...

Mayo Clinic

Vitamin C