Salt is one of the oldest and most commonly used seasonings around the globe. It takes foods from bland to brilliant. It makes our bodies function and thrive. It’s abundant and inexpensive, but it’s also overused. The recommended daily allowance (RDA) of sodium for the average adult is 2,360 milligrams, though the Center for Disease Control and Prevention (CDC) recommends no more than 1,500 milligrams. Sounds like a lot—but don’t be fooled. Those numbers equal about one teaspoon of salt (or less) for the entire day, and there is sodium in pretty much everything we eat. In fact, 80 percent of the sodium we get comes not from the shaker on the table, but from the foods we eat. Currently, American adults are consuming more than 4,000 milligrams per day, due in large part to the presence of so many processed foods in our diets. The second biggest culprit of sodium overload is the food served in restaurants. Sodium, however, is vital for a healthy body. It helps maintain water balance and pH levels and enables cells to draw in nutrients. Excessive sweating can lead to salt cravings as an indication of a loss of sodium, dehydration, and/or an electrolyte imbalance. (Be sure to hydrate sufficiently before, during, and after rigorous workouts.) In excessive amounts, salt can be dangerous to your health. It can contribute to hypertension, heart disease, and may cause the body to retain too much water. To help avoid excess sodium in your diet, dieticians and doctors suggest caution when adding salt to your foods. Instead use herbs and salt-free seasonings to flavor your foods. If you must add salt, do so sparingly; a little goes a long way. At Sprouts, we offer many minimally processed foods, but even natural food products can go overboard with the sodium. So be sure to read labels and understand the terminology:

• Sodium/salt-free: Contains less than 5 milligrams of sodium per serving.
• Very low-sodium: Contains 35 milligrams of sodium or less per serving.
• Low sodium: Contains 140 milligrams of sodium or less per serving.
• Reduced sodium: The sodium has been reduced by at least 35 percent from the regular version.
• Light in sodium: The sodium has been reduced by at least 50 percent from the regular version.
• Unsalted or no salt added: No salt is added during the processing of these foods.

However, they still may be high in sodium because other ingredients may have added sodium. Like everything else, the key is moderation. From a culinary standpoint, salt is probably the single most important seasoning. And these days, there are many different varieties to choose from.

Table Salt

Table salt, also known as sodium chloride, is mined from underground salt deposits. It is usually heavily processed, stripped of any trace minerals, and may contain chemical additives to prevent clumping. Iodine is often added to processed table salts as an essential nutrient. What it’s good for: Table salt dissolves quickly, so it is ideal for baking. Due to its fine granules, a single tablespoon of table salt contains more salt than a tablespoon of kosher or sea salt.

Sea Salt

Sea salt is produced through the evaporation of seawater. The evaporation process leaves behind trace minerals and elements indicative of the water source, giving sea salt variations in color and taste. Colors include pink and gray, both prized in the culinary world. You can also find sea salt in fine granules. What it’s good for: A favorite of chefs who appreciate how the larger granules of sea salt add textured crunch when added at the last moment to finished dishes. It’s also delicious when very lightly sprinkled atop caramel or dark chocolate treats.

Kosher Salt 

Kosher salt can be produced from the evaporation of seawater or mined from underground deposits. The name refers to the koshering process. Kosher salt contains no preservatives. What it’s good for: Kosher salt is another favorite of chefs for its coarse texture. The large crystals make it ideal for preserving because they easily draw moisture out of meats and other foods.

Fleur De Sel

Meaning “flower of salt” in French, fleur de sel is a hand-harvested sea salt. It is scraped from the top layer during the evaporation process before it sinks to the bottom of large salt pans. It contains more mineral complexity than table salt and varies in color from white to gray to pink. Since it is hand-harvested and scarce, it is expensive and is usually reserved for the most special of dishes in the culinary world. Fleur de sel is a specialty item that can be found in gourmet stores or online. What it’s good for: Fleur de sel makes a fine finishing touch to any gourmet or special meal.    

For years, soy milk was the go-to alternative to dairy milk. These days you can find a great diversity of milks made from sources ranging from nuts, to rice and hemp. But what do these milk alternatives really taste like? We were curious, and decided to hold a tasting party (staff meeting) and invited the most discerning of palates (the entire Sprouts marketing department). We swished, sniffed and sipped seven unique “milks,” noting what we liked best and what we would consider doing with each. There are many reasons that you might seek a milk alternative. Perhaps you are lactose intolerant or vegan. You might be looking to add a unique flavor to a recipe. Or maybe you are just curious about all the different options. The task of choosing the right dairy substitute can be daunting: the shelves are filled with choices, and many are made from surprising sources. So we commandeered a recent staff meeting to help you discover some “udderly” different milk choices. We kept things simple by sampling only shelf-stable products in plain or original flavors from a variety of different brands. Participants were asked to consider taste, color, consistency and versatility. We found the experience enlightening and some participants even discovered a new favorite beverage.

Almond Milk

Brand: Blue Diamond Almond Breeze Original Calories per 1 cup serving: 60 Taste: Strong almond taste, lightly sweet notes Appearance: Pale tan color, thin consistency Nutrients: Antioxidants, vitamin E, calcium We’d use it in: Smoothies, baking, cooking Other flavors: Unsweetened, Vanilla, Chocolate Most colorful reviewer comment: “You have to have really small hands to milk an almond.”

---

Coconut Milk

Brand: So Delicious Sugar-Free Original Calories per 1 cup serving: 45 Taste: Mild coconut flavor with a faint hint of sweetness Appearance: Thickest of all the options we tried; white in color; looks like whole milk Nutrients: Calcium, vitamin D, vitamin B12 We’d use it in: Smoothies, cooking, coffee Other flavors: Chocolate, Sugar-Free Original, Vanilla, Sugar-Free Vanilla Most colorful reviewer comment: “Not half bad, but I’m not sure I’d shimmy up a palm tree for it.”

---

Hazelnut Milk

Brand: Pacific Natural Foods Original Calories per 1 cup serving: 110 Taste: Sweet and nutty with a very rich hazelnut flavor; one of the favorites among the group Appearance: Dark tan in color, thin consistency Nutrients: Calcium, vitamin D, riboflavin (vitamin B2) We’d use it in: Cooking, baking: the rich taste will lend great flavor to whole-grain and/or high-fiber cereals, especially unsweetened ones Other flavors: Chocolate Most colorful reviewer comment: “Liked it a lot, but I kind of wanted it to taste like Nutella. I wonder if the chocolate flavor does. Can we sample that next?”

---

Hemp Milk

Brand: Living Harvest Tempt Original Calories per 1 cup serving: 100 Taste: Earthy with mild grassy notes Appearance: Tannish-yellow color, thin consistency Nutrients: Calcium, vitamin B12, vitamin D, iron, omega-3 fatty acids We’d use it in: Cereal Other flavors: Chocolate, Vanilla Most colorful reviewer comment: “Whoa!”

---

Oat Milk

Brand: Pacific Natural Foods Low-Fat Original Calories per 1 cup serving: 130 Taste: Very reminiscent of a bowl of oatmeal, sweet with a vague hint of cinnamon; a favorite among the tasters Appearance: Medium tan in color, thin consistency Nutrients: Calcium, vitamin D, riboflavin (vitamin B2) We’d use it in: Baking, cooking, cereal, to dunk cookies in (especially oatmeal cookies) and even drink on its own Other flavors: Low-Fat Vanilla Most colorful reviewer comment: “Wasn’t expecting to enjoy this, but it was like sipping the liquid out of the bottom of a bowl of oatmeal. Only smoother.”

---

Rice Milk Drink

Brand: Rice Dream Original Enriched Calories per 1 cup serving: 120 Taste: Very mild in taste, neutral flavor; reminded tasters of skim milk Appearance: Opaque white, looks like non-fat milk; thin in consistency Nutrients: Enriched with Vitamins A, D, B12 and calcium We’d use it in: Cereal, coffee, smoothies, cooking Other flavors: Chocolate Enriched, Vanilla Enriched Most colorful reviewer comment: “If you put some sugar and cinnamon in this it would taste just like the horchata my nana used to make.”

---

Soy Milk

Brand: West Soy Low-Fat Plain Calories per 1 cup serving: 90 Taste: Neutral and versatile flavor; not at all sweet Appearance: Tan in color; looks like iced coffee with cream; thin in consistency Nutrients: Calcium and vitamin D We’d use it in: Cereal, coffee, smoothies Other flavors: Low-Fat Vanilla Most colorful reviewer comment: “The color on this was darker than the others so I thought it might taste like milk with a drop of soy sauce in it. But it was surprisingly mild.”    

When you see a grass-fed label on your meat and dairy products, you can be sure that the animals were pasture/range raised and fed a diet of 100% forage. Since the animals roam on green pastures, they graze on protein-rich grasses rather than grains. This helps enhance the taste and nutritional value.

Benefits of Eating Grass-fed Beef

It’s no surprise that a diet rich in greens makes for better health benefits! When compared to grain-fed meats, grass-fed products have the following characteristics:*

• Lower in total fat
• Higher in beta-carotene
• Higher in vitamin E
• Higher in B vitamins (thiamin and riboflavin)
• Higher in minerals (calcium, magnesium and potassium)
• Higher in total omega-3s

Benefits of Grass-fed Dairy

While grass-fed dairy contains the same amounts of protein, calcium and vitamin D that conventionally farmed dairy does, it also has a couple of advantages over its grain-fed counterpart:**

• Higher in conjugated linoleic acid (CLA)
• Higher in total omega-3s

Find It at Sprouts

Roam over to The Butcher Shop at Sprouts and check out our grass-fed options (dependent on location). Taste the difference and enjoy the clean, earthy flavor of our grass-fed beef! Don’t stop there, check out our grass-fed dairy options, like yogurt and milk, as well.   *Source: Environmental Working Group **Source: American Diary Association  

Almost half of U.S. schoolchildren bring their lunch to school. We’ve gathered some easy tips for kids lunches that show handy and healthy swaps, as well as how to make sure there is a balance of proteins, carbs, fresh fruits, veggies and low-fat dairy—so your kiddos stay well-fueled, all day long.

Video Description: Pack healthy, to-go lunches with fresh snacks and a bento box.

Healthy & Wise: More Ideas for School Lunches

Packing a healthy and appealing lunch that kids will enjoy is a no-brainer. Simple planning is all that’s required. Choose foods that are well-balanced energy sources—complex carbohydrates, protein for kids, fruits and vegetables plus low-fat milk, just to name a few. Packing water to drink instead of juice or sugar-sweetened beverages helps to hydrate without added sugar.

Kid’s Lunches: Assembly Required

Pre-packaged lunches are popular with kids because they provide control-style lunches. Here are some fun and healthy “lunchable” ideas:

• Assemble Your Own Pizza: Whole-wheat pita bread triangles, turkey pepperoni, cheese and a sauce for dipping.
• Sandwich Assembly: Whole-wheat bread, lean deli meat, lettuce, cheese and a spread—avocado, hummus, or pesto makes a great spread.
• Yogurt and Granola Mix: Granola (Sprouts has a wide selection of great tasting granola), dried fruit, yogurt, fresh fruit and some nuts.
• Snack Attack: Baby carrots, snow peas, small sweet peppers, grapes, sliced cheese, multi-grain crackers and almond butter.

Switch This for That

Exchange processed and high-sodium foods for healthier alternatives—your kids won’t know the difference.

• Replace processed lunchmeats with pre-cooked rotisserie chicken.
• Replace fried potato chips with baked kale chips.
• Replace cookies with whole-wheat pretzels.
• Replace desserts with fresh whole fruit.
• Replace crackers with fresh, sliced veggies.

 

With all of their bold heat, you might find it surprising that chile peppers are pretty versatile. Added whole to simmering soups and sauces, they can lend a flavor profile that will deliver delicious warmth to the palate. Their hollow bodies make the perfect vessel in which to stuff cheese for an ooey-gooey taste of Mexico. Chile relleno, anyone? Chiles are essential to salsas and add body to many savory dishes.

• Great stuffed, grilled, sautéed, on salad or right out of the bag
• Adds texture, bright color and sweet flavor to any dish
• Crunchy, juicy and delicious
• Naturally fat-free, loaded with vitamin C and a good source of fiber

Peppers are native to Asia and the Western Hemisphere and have been cultivated for thousands of years, but it wasn’t until Christopher Columbus brought the pepper back from his first voyage to America that Europe started enjoying this sometimes sweet, sometimes hot treat. Chile peppers are found in cuisines throughout the world. They are a popular ingredient in Asian, Latin and Caribbean cooking.

Hot Shots

Peppers generally fall into two flavor categories: sweet and hot. Heat levels of both mild and hot peppers are rated in Scoville units, a method developed by Wilbur Scoville in 1912. In the old days, human tasters were subjected to sampling the peppers to rate them. Today a process known as HPLC or high-performance liquid chromatography is used to measure the amount of capsaicin in parts per million. The capsaicin is what gives peppers their heat.

Bells

Bell peppers come in a rainbow of colors and account for more than 60 percent of the domestic pepper crop. Although all bell peppers are green when immature, most turn red, yellow, orange, purple or brown as they ripen. Colored bell peppers are usually sweeter than their immature green counterparts. Add bell peppers to raw salads, or cook them in soups, stews and stir-fries. They also add crisp texture and fresh flavor to salads and sandwiches. Bell peppers are also ideal for stuffing with grains like rice or quinoa, fresh herbs and ground meat. Baked and served with a green salad, you’ll have a satisfying supper in no time! Scoville Rating: 0

Anaheims

The heat of these peppers can range from mild to hot depending on their growing conditions. Like bell peppers, young Anaheims are green and mature to a vibrant red. They can be eaten in either color, but the preferred hue for an Anaheim is green. Anaheims are the chilies most often used in Chili Relleno, meaning stuffed chili in Spanish. They are also often used for rustic Southwest décor, dried when they turn red and strung into wall hangings and wreaths known as ristas. Scoville Rating: 500-2,000

Poblanos

Another chili often dried is the poblano, a long and pointed dark-green pepper with a mild to medium heat. Dried poblanos are called anchos, a dark-purplish pepper with a savory sweet flavor. Ancho chilies are often ground into powder and used to season many foods. Poblanos and anchos are often used to make the Latin masterpiece, molé. Scoville Rating: 1,000-2,000

Jalapeños

Jalapeños are stubby, pointed peppers that come in red and green. They are the quintessential pepper for Tex-Mex foods. They are often pickled and used as a topper for sandwiches, nachos, quesadillas and more. Fresh, they are the most popular chili for use in salsas. Smoked jalapeños are known as chipotles and they add plenty of savory heat and flavor to stews, enchiladas and casseroles. Remove the veins and seeds from the jalapeños for milder flavor, or leave them in for extra heat. Next time you’re making soup from scratch, add a whole jalapeño to the stock pot. Remove the pepper, and shred the chicken when the stock is ready. Add the chicken, roasted corn kernels and toasted corn tortilla strips instead of noodles. Top with a dollop of sour cream, finely diced jalapeños, a sprinkle of cilantro and a little shredded Jack cheese. Scoville Rating: 3,500-8,000

Serranos

Serranos are thin, long and green. They are popular in Mexican and Chinese cooking. Substitute serranos for jalapeños in any dish. Scoville Rating: 8,000-23,000

Habañeros

Small and super-spicy, the fiery orange color of the habañeros is a telltale sign of the heat within. Most bottled hot sauces are made from habañeros. Give your next pot of pasta sauce a little pizazz! Using a fork, poke holes in one or two habañero peppers and toss them in the sauce while it simmers. Be sure to fish out the peppers before serving! Scoville Rating: 200,00-350,000 (Wilbur!) When choosing your peppers, from bells to serranos, look for firm, smooth, evenly colored skin. The stem should look fresh and green. Avoid peppers with wrinkled skin or soft spots.

Preparing Peppers

Peppers take on a wonderful smoky flavor when broiled, grilled or fire-roasted. Follow these easy steps for each method and you’ll have a uniquely flavored ingredient that will add rich smokiness to your soups, salads, sauces or casseroles!

Broiling or Grilling

1. Slice the pepper lengthwise into four or five panels. Discard the stem, ribs (which can have a bitter taste) and seeds.
2. Brush the pepper with a light layer of olive oil.
3. If grilling, lay the pieces on the grill, skin-side down; or if broiling lay the pepper on the broiling pan, skin-side up and cook about four inches from the heat.
4. Grill or broil the pepper until the skin is blackened.
5. Place the peppers into a bowl or closed zipper-style plastic bag and let them “sweat” for about 15 minutes. This loosens the skin.
6. Gently peel off the skin and discard. The pepper is now ready to be added to your favorite recipe!

Fire-Roasting

1. Cut a small slit near the stem of the pepper.
2. Impale each pepper on a long-handled cooking fork and hold over the flame of a gas stove or grill.
3. Turn to char the skin evenly.
4. Once charred, follow the same procedure for removing the skin as above.

   

Protein is essential for overall health and vitality. By eliminating processed carbohydrates and added sugars from your diet, you can improve general health, weight control, and reduce the risk of heart disease, stroke, cancer and diabetes. Protein-rich foods can trim your waistline by maintaining lean muscle, balancing blood sugar and increasing satiety after a meal. Ultimately, this helps keep your metabolism burning at a healthy pace.

Select Lean Proteins:

• Choose skinless white chicken or turkey breast meat.
• Buy lean cuts of beef: round steak and roast, top sirloin, top loin and shoulder.
• Choose extra-lean ground-beef at least 90 percent or 95-percent lean.
• Buy low-fat turkey, roast beef or chicken luncheon meats instead of high-fat meats such as bologna or salami.

Other Protein Choices:

• Consume seafood at least twice a week. Bake or broil salmon, trout, halibut or cod.
• Plant proteins—beans, peas, hemp or soy—contain little or no saturated fats.
• The incredible egg is packed with protein.

What Is a Serving Size of Protein?

• 1 oz. of meat, poultry, fish or tofu
• 1/4 cup cooked beans or lentils
• 2 Tbsp. hummus
• 1 egg
• 1 Tbsp. peanut or almond butter
• 1/2 oz. of nuts or seed (12 almonds, 24 pistachios, 7 walnut halves)

One of the most popular herbs in America today, this perennial plant has been used by Native Americans for more than 400 years as a general tonic and to ease the discomfort of infections and wounds. There are two species of echinacea commonly used for medicinal purposes today: Echinacea angustifolia and Echinacea purpurea.

Strengthening the Immune System

An immune system’s primary role is to protect the body against damage from dangerous viruses, bacteria, fungi and other microorganisms. Echinacea has the ability to strengthen the immune system by activating white blood cells, which seek out and destroy these unfriendly invaders.ⁱ

Fewer Flu and Cold Incidents

Matter of fact, studies show that echinacea is safe and effective in reducing cold symptoms. In a randomized, double-blind, placebo-controlled clinical trial, British researchers tested 755 healthy people over a four-month period. Participants taking echinacea had significantly fewer incidences and less severe cold and flu symptoms (149 colds lasting a combined total of 672 days, while subjects in the placebo group reported 188 colds lasting 850 total days).ⁱⁱ

A Preventative Measure

Take echinacea before the cold and flu season hits! Echinacea helps the body produce more germ-eating cells called macrophages, which protect your body’s immune system by searching out and destroying common cold and flu viruses and bacteria. So, if you’re looking to keep sickness at bay, feeding your immune system echinacea is one good way! Tip! Taking echinacea before the cold and flu season begins gives the body a healthy jump-start to fighting germs. *You should consult with a healthcare professional before starting any diet, exercise or supplementation program or if you have or suspect you might have a health problem.

---

ⁱ Fonseca FN, Papanicolaou G, Lin H, Lau CB, Kennelly EJ, Cassileth BR, Cunningham-Rundles S. Echinacea purpurea (L.) Moench modulates human T-cell cytokine response. Int Immunopharmacol. 2014 Mar;19(1):94-102. doi: 10.1016/j.intimp.2013.12.019. Epub 2014 Jan 13. PubMed PMID: 24434371; PubMed Central PMCID: PMC4140398. ⁱⁱ Jawad M, Schoop R, Suter A, Klein P, Eccles R. Safety and efficacy profile of Echinacea purpurea to prevent common cold episodes: a randomized, double-blind, placebo-controlled trial. Evid Based Complement Alternat Med. 2012:841315. Epub 2012 Sep 16. (hindawi.com/journals/ecam/2012/841315/)  

One healthy habit that can keep you on the track to wellness is starting your day fresh with a nutrient-dense smoothie. A great on-the-go option, smoothies are perfect for busy lifestyles. Need some inspiration to mix it up (pun intended)? Make a top-notch nutritious juice or smoothie with these mix-ins.

Cacao Nibs

Great news for chocolate lovers! Cacao nibs, which are chocolate in their purest form, are full of both antioxidants and flavonoids. Cacao also stimulates the brain, triggering the release of phenylethylamine, a neurotransmitter commonly referred to as “the love drug,” which elicits feelings of contentment and alertness. There might be a reason for our chocolate love affair after all.

Turmeric Rootspice

A pinch of ground turmeric rootspice is great in juices and smoothies. Part of the ginger family, turmeric adds a warm spice flavor to your smoothie or juice while providing powerful anti-inflammatory benefits and antioxidants.

Maca Powder

Maca’s health-boosting properties have been used by the native Andean people in Peru for thousands of years. Rich in carbohydrates, protein and a variety of essential minerals, maca enhances endocrine function, regulating metabolism, fertility, sexual function, energy levels and the nervous system.

Goji Berries

A true superfood, goji berries contain natural antioxidants that support healthy skin. Beyond antioxidants, they also boast 18 amino acids, carotenoids, vitamins A, C and E. In fact, per ounce, goji berries tout more vitamin C than oranges!

Powdered Peanut Butter

Enjoy the taste of traditional creamy or chunky peanut butter in smoothies by mixing in powdered peanut butter. Just like the traditional version, powdered peanut butter is loaded with protein, potassium, niacin and folates. Blend with cacao nibs, almond milk, whey protein and bananas for a healthy twist on a chocolate and peanut butter smoothie that’s friendly for the waist.  

Sometimes when we are really hungry or in a hurry it can be too easy to forget our nourishing greens. Instead, we just reach for something sweet or salty. Luckily, there are many quick ways to get more greens into your daily meals and snacks. Greens are low-carb, raw, fat-free, low-cal, gluten-free and vegan. That means no matter what diet you’re on—from raw to Paleo—greens fit right in. Crisp, fresh and dark leafy greens are great in a salad or steamed as a side. But if you’re tired of the same old steamed spinach, here are a few new ways to enjoy leafy greens.

Stir Fry:

Swiss chard is a favorite for simple leafy green sautés. The dark green leaves are a visual treat while the mild, slightly peppery flavor blends well with garlic, water chestnuts and mushrooms. Also try kale, beet greens, mustard greens, spinach or a mixture of several varieties.

Green Smoothies and Juices:

This is probably the quickest way to get in your recommended servings of vegetables. One of our favorite combinations is green apple, lemon, ginger, kale, parsley and spinach. Spirulina, chlorella, or a good green powder are also healthy and convenient for smoothie additions.

Pasta:

Tuck some kale between layers of lasagna noodles, throw a handful of collard greens or chard into your favorite ravioli, or toss macaroni with a nutritious spinach pesto. You’ll find comfort in knowing that your favorite foods have a boost of nutrition.

Soup:

Soups are a great way to use leftover leafy greens that you have on hand. Add collard greens to lentil soup or kale to any sausage, potato or white bean concoction. Even those who don’t get excited by cooking greens enjoy the earthy flavors they provide in soups.

Scrambled Eggs:

Next time you get a hankering for a big ol’ omelet, add in some shredded kale, cilantro or parsley for a big flavor boost without adding extra calories or fat. Quick, warm, savory and nutritious, what more could you ask for? Baked kale chips are a crispy, crunchy way to snack on leafy greens. Kids love them, too! Click here for a recipe!  

You know that greens are nutritious—now make them delicious! Wilted, blanched, sautéed, braised or even puréed, these greens add great balance and depth to any dish and pair especially well with garlic, lemon and olive oil. With these shopping and cooking tips, you’ll be turning over a new leaf in no time.

How to Choose & Store Your Greens

When buying greens, look for crisp, young leaves with vibrant color. Discard any bruised, slimy leaves and stems before storage. Most will keep for a few days when tightly wrapped in paper towels and stored in the refrigerator. Wash just before using. Pre-packaged greens are a real time-saver too. Look for pre-washed Sprouts Lettuce in the Produce Department.

How To Eat Your Greens

Bok Choy

Don’t stop at stir-fries! Fold these sweet, vitamin C-packed leaves raw into salads, slaws or even chicken noodle soup. Try making a simple side dish with mushrooms, bok choy and miso paste.

Collard Greens

This fiber-rich favorite is more versatile than you might think. Try collards folded into your morning frittata or added to your homemade marinara sauce.

Kale

Bursting with vitamin C, kale makes a hearty Caesar salad, brightens vegetable soups, and will even supercharge a pesto. Roast small pieces with a little olive oil, salt and pepper for a light and flavorful snack chip.

Mustard Greens

These vitamin A-filled leaves add a jolt of color and flavor to a meal, complementing meat as well as fish. Try them in braises, curries and pastas too.

Dandelion Greens

These peppery, vitamin K-loaded leaves are best served simply: sautéed in garlic and olive oil and given a spritz of lemon. You can also toss into a salad in place of arugula.

Turnip Greens

If you’ve already used your turnips in another recipe and have a pile of tops covering your cutting board, use these dark, spicy greens as you do kale or collards. They pair well with salty meats, heavy cream or fresh garlic. Or, try a fresh green smoothie for a vitamin-packed breakfast.

Swiss Chard

Chard is a nutritional powerhouse. The stems can be used much like celery, chopped and sautéed to add depth to soups. Use its slightly sweet leaves to class up a pasta dish. (Psst! A little nutmeg adds a special flavor too.) We sell red, green and rainbow varieties at Sprouts.

Spinach

Tied with kale as the most nutritious of all the greens, it delivers more than a dozen flavonoids (anti-inflammatory and cancer-fighting compounds) and half the recommended dose of vision-maintaining vitamin A.

Radicchio

Sometimes bitter is better! Okay, so it’s not green, but this red-leaf Italian chicory is traditionally used in salads. It’s also excellent grilled and drizzled with balsamic vinegar.

Escarole

It may look like romaine, but this bold and bitter green is much more flavorful. It has a delicious nutty flavor and is a wonderful accompaniment to rich meats, a topping for stews or soups, or a wrap for scallops and shrimp. Plus, you’ll find about 65 percent of your daily recommended bone-healthy vitamin K in just half a cup.