Many types of leafy greens can, in fact be consume in their raw form. If you want to increase the amount of vitamins, minerals, antioxidants and fibre in your diet, one of the best ways to do so is to eat fresh leafy greens. However before you do so it is essential to wash them carefully to remove any dirt or debris and to inspect them for any signs of rotting. The following list include some of the most popular raw leafy greens:
- Lettuce: Lettuce is a common ingredient in salads and sandwiches and it is frequently consume in its uncooked state.
- Spinach: Spinach is a multipurpose leafy green that may be consumed raw in a variety of dishes, including salads, sandwiches and smoothies.
- Arugula: This leafy green has a flavour that’s between peppery and bitter and it’s typically seen in salads or used as a garnish.
- Kale: Although kale can be consumed fresh, cook is the more frequent method of consumption.
- Radicchio: Radicchio is a vegetable that may be consumed raw and is commonly used in salads, on sandwiches and as a garnish.
- Beet greens: Beet greens are delicious when eaten raw and can be used as a garnish, in salads or even in sandwiches.
- Watercress: You can consume watercress raw in salads, sandwiches or as a garnish. Watercress can be used in cooking.
- Endive: You can eat endive raw in salads, sandwiches or as a garnish. Endive can also be used in cooking.
- Escarole: Escarole is a leafy green vegetable that can be consumed raw in the form of salads, sandwiches or as a garnish.
- Chicory: You can consume chicory raw in salads, sandwiches or as a garnish. Chicory can also be used in cooking.
It is important to note that some leafy greens, such as collard greens, turnip greens and mustard greens are typically consumed cooked rather than raw because raw consumption tends to cause them to become harsh and bitter.
Precautions
When consuming raw leafy greens it is essential to take the following preventative measures to guarantee that you do not contract any harmful bacteria:
- Give them a good wash: Before consuming raw leafy greens, it is important to give them a good washing to remove any dirt or debris.You can use a large basin of water to wash them & then you can dry them using a salad spinner or some paper towels.
- Inspect the food for symptoms of spoilage: Inspect the food for any signs of spoilage such as sliminess, discoloration or an unpleasant odour. Throw away any leafy greens that are starting to wilt or show symptoms of deterioration.
- Steer clear of eating raw greens if they have been treated with pesticides: Because it is possible that some leafy greens have been treated with pesticides, it is essential to purchase greens that are organic or that have been washed.
- If you have a weak immune system, it is best not to eating raw leafy greens: Because they can be a source of food-borne sickness.
- Stay away from eating bitter greens in their raw state: Some leafy greens, such as collard greens, turnip greens and mustard greens are more bitter when eaten raw and can be difficult to digest, so it’s best to boil them before you eat them.
Raw leafy greens are a delectable and nutritious complement to any diet, provided that the appropriate safety measures are taken to handle them and they are not contaminated during the preparation process.
