Garden Treats

Spring Greens
Mini Zine Series

A guide to vegetable
garden nutrition

Volume I, Issue I

Table of Contents
Spring Greens.....3
Lettuce.......5
Spinach.7
Arugula.9
Creative Ways to Cook

..10

Index of Nutrients....12
The Growing Project....14

Spring Greens
Lettuce, Spinach, Arugula
Fresh, bitter, and spicy, spring greens are some
of the first vegetables to emerge in the garden.
These nutrient-packed green things are loaded
with essential vitamins and minerals that help
keep our bodies happy and healthy as well as
provide an immense amounts of anti-oxidants
to protect against heart disease and other ailments.
Enjoy in salads, soups, smoothies,
and so much more!

Lettuce
Lactuca sativa
Origin: Eastern Mediterranean/Western Asia
Categories: Iceberg, Romaine, Butterhead, Loose-Leaf
Nutrition
The darker the lettuce, the greater the nutrient content
15 calories per 3.5 ounces
High in fiber
Good source of:
Vitamin K, Vitamin A, Folate, Vitamin C,
Thiamine, Manganese, Chromium
Storage
Should be washed and dried before being stored to
remove excess moisture. Will keep between 3-6 days
depending on variety.

Best served fresh.

Spinach
Spinacia oleracea
Origin: Southwester Asia
Nutrition
41 calories per cup
Excellent source of:
Vitamin K, Carotenes (Vitamin A),
Vitamin C, Folic Acid
Good source of :
Manganese, Magnesium, and Iron
Storage
Keep fresh spinach stored loosely packed in sealed
plastic bag in refrigerator crisper. Do not wash
before storing.
Wash well before use.

Arugula
Eruca vesicaria sativa
Origin: Mediterranean
Nutrition
100 calories per 3.5 ounces
High in fiber and antioxidants
Excellent source of:
Manganese, Copper, Iron, Zinc
Vitamin A, Vitamin C, Folate, Calcium,
Magnesium, Riboflavin, Potassium
Storage
Should be kept cool and moist and used within 2-3 days.
Keeps best if washed, dried and layered between paper
towels in a plastic bag stored in refrigerator.

Creative Ways to Add

Spring Greens to Your Diet
Add crunch by topping sandwiches with
fresh spinach, arugula, or lettuce
or a mixture of each.
Serve spinach, arugula, or lettuce,
or a mixture of each, as a bed for hot foods
such as fish or tofu.
Add fresh spinach or arugula
to sweet fruit salads.

Enjoy as a soup:
puree streamed spinach with garlic, plain
yogurt, and top with chopped scallions.
Add flavor as a sauce:
puree steamed spinach or arugula with
parsley and lemon juice, serve over pasta.
Use as a dressing for salads:
puree steamed spinach or arugula with
garlic, basil and garlic and whisk in
olive oil and lemon juice.

Index of Nutrients
Vitamin A (Carotenes): May help to protect against
cancer and muscular degeneration.
Vitamin C: Anti-oxidant properties which may benefit
immune and cardiovascular health, as well as may
prevent macular degeneration and osteoarthritis.
Vitamin K: Protective against osteoporosis
and aids in blood clotting.
Folate (Folic Acid): helps protect against anemia,
birth defects, and possibly heart attacks.
Riboflavin: Essential for energy production.
Fiber: Helps satisfy appetite and
improves intestinal health.

Chromium: Aids in blood sugar regulation

Copper: Essential for healthy joint and artery function.
Iron: Transports oxygen from the lungs
to our bodys tissues.
Manganese: Anti-oxidant and
anti-inflammatory properties.
Magnesium: Essential to nerve cell function
and bone health.
Potassium: Heart protective properties.
Thiamine: Essential for energy production
and nerve cell function.
Zinc: Essential for proper immune function,
protein synthesis and cell growth.

About The Growing Project

Mission
The Growing Project is a 501(c)3 nonprofit that
promotes the value of a strong, diverse, and just
local food system to all residents of Northern
Colorado through direct agricultural experiences,
education, and advocacy.
Vision
Food security is a global issue and a growing
concern in Larimer County. The Growing Project
addresses this important issue by making fresh,
nourishing, regional food more accessible to all. The
Growing Project accomplishes this through
co-creating community gardens that increase the
supply of fresh local produce; educational
programs that provide knowledge and skills in
community-building, nutrition, sustainable
agriculture, permaculture, and self-sufficiency; and
advocacy efforts that promote community access to
food grown locally.

The Growing Project

P.O. Box 388
Fort Collins, CO 80522
info@thegrowingproject.org