The Green Family

     Dark green leafy vegetables are a good source of many vitamins and minerals that your body needs to stay healthy. They include: Vitamin A, C, K, folate, iron & calcium. They are also great sources of fiber. It is recommended that teenage girls eat 3cups of dark green leafy vegetables per week or 1/2cup everyday to maintain proper levels of nutrients in their bodies.
     Dark green vegetables are also high in fat-soluble vitamins such as A, K, E & D. These vitamins require a bit of dietary fat in order for the body to absorb them. When you eat dark green vegetables, make sure to add a tsp of dietary fat such as butter, olive oil, cheese or salad dressing to make sure your body absorbs all the vitamins you eat.

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.
Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!
Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.
Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.
Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.
Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.
Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.
Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.