It’s Green Season in North Carolina!
TABLE’s partner farms are bursting with greens this season, which means the children we serve are receiving plenty of fresh kale, swiss chard, lettuce, spinach and more!
Since the season began, we’ve delivered a variety of different fruits and vegetables to over 1,125 local children. Many of those are nutrient-rich greens. With such a variety of leafy vegetables making its way into families’ kitchens, it’s the perfect time to explore the benefits of greens and discover fun, easy ways to prepare them.
Why Are Greens Important?
Freshly picked leafy greens are some of the most powerful foods you can put on your plate. Packed with fiber, vitamins, and minerals, they support heart health, metabolism, and cell health. And they’re versatile. Whether tossed in pasta, blended into smoothies, scrambled into eggs, or added to sandwiches, greens make it easier to eat well every day.
At TABLE, we’ve seen how access to fresh greens can lead to real, lasting change. In our most recent family survey, one parent shared:
“I describe my daughters as very healthy girls. (This is also said by the nutritionists). With TABLE, I have learned to cook healthy, and thanks to that, my daughters now maintain their exact weight. Before, one of my daughters started having problems with her blood pressure, but when her diet changed, she improved, and I owe that largely to TABLE because it provides me with nutritious foods, which I am making the most of.”
Stories like this remind us why access to fresh, healthy food matters so deeply. When kids have the chance to enjoy nutritious ingredients like leafy greens, they’re building habits that can benefit their health for a lifetime.
What Greens Are We Providing (And How Do We Cook Them)?
The variety of greens we deliver depends on what our farm partners harvest that day, ensuring that everything sent to the children we serve is as nutrient-rich as possible. According to the UNC Nutrition Research Institute, fruits and vegetables begin losing nutrients the moment they’re picked. By sourcing in-season greens grown close to home, we reduce time in transit and storage, which means more vitamins and antioxidants make it onto our kids’ plates.
Here’s a look at some of the greens our kids are receiving.
Swiss Chard — Similar to beets and not just in color, swiss chard’s stems and leaves can be cooked and eaten raw. It has a very mild flavor and it is considered a superfood, high in vitamin A, C, and K.
Ways to prepare Swiss Chard
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- Chop it up (including the stems!) and layer it on top of your pizza sauce – under the cheese for picky eaters.
- Chop and lightly saute it, then add it to quesadillas and grilled cheese.
Kale — Kale is a leafy green cruciferous vegetable, similar to broccoli, cauliflower, and cabbage. It has a slight bitter flavor and it contains lots of fiber, calcium, vitamins C, K, and iron.
Ways to prepare Kale
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- Strip the leaves by holding the stem with one hand and run your fingers in the opposite direction along the stem, removing the leaves as you go
- Tear leaves into bite-sized pieces, toss with olive oil and a pinch of salt. Bake at 350°F for 10–15 mins, until crispy.
Microgreens — Microgreens are the seedlings of edible vegetables and herbs. They are usually under 3 inches tall, but they are dense with vitamins and minerals that prevent cell damage. Microgreens vary in flavor, though they are always light and have a distinct crunch.
Ways to prepare Microgreens
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- Add a handful to turkey, cheese, or peanut butter sandwiches for a fresh crunch.
- Stir into eggs just before they’re done cooking for a gentle introduction to greens without a strong taste.
Looking for inspiration? Explore our greens cheat sheet, produce list or visit our community recipe box for fun, healthy recipes the whole family can enjoy. Do you have a favorite way to use greens or a favorite recipe? Share it with us here! We’d love to hear from you.
