harvest of the month mixed greens · america during his second voyage in 1493. spinach is a member...

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mixed greensVermont

Harvest of the Month

Funding for this project was made possible in part with a Rural Business Enterprise Grant from USDA Rural Development. || Designed by Kathryn Hansis || © Green Mountain Farm-to-School 2015

HAR

VEST OF THE MONTH

VERMONT

History of Various Greens

There are a wide variety of salad greens available in Vermont, spanning across several plant families, each bearing a unique history.

Arugula is a spicy, mustard-like plant that is cur-rently grown as a “specialty green” in Vermont. It is a member of one of the dominant families in our food system: Brassicaceae; broccoli, kale and rutabagas are also in this family. It is native to Europe and western Asia and was introduced to the United States by the colonists.Lettuce is a member of the family Asteraceae, along with artichokes, marigolds and sunflowers. It is native to the eastern Mediterranean and boasts over 100 varieties. Thousands of years ago, it was most likely grown for the oil its seeds produced. Christopher Columbus introduced varieties of lettuce to North America during his second voyage in 1493.Spinach is a member of the family Amaranthaceae, along with beets, chard and quinoa. It is native to Persia and was not introduced to the Greeks and Romans until the Moors brought it to Spain in the 11th century.

Fun Facts

Arugula is nicknamed “salad rocket”, which is derived from the Latin word eruca, meaning caterpillar—this is most likely referring to the hairy stems some varieties possess.

The word lettuce is derived from the Latin word lactuca, which stems from lactus, meaing “milk”; this name was designated because of the white resin the stems secrete when they’re cut.

In China, lettuce represents good luck. During the Middle Ages, spinach leaves were sold in

the form of round balls, called espinoche.Spinach contains more iron by weight than a ham

burger.

Harvest of the Month provides resources for the cafeteria, classroom, and community to promote the use of local, seasonal foods.

Mixed Greens Educator | VermontHarvestoftheMonth.org

Reading Corner

Elementary School» From Seed to Plant, by Gail Gibbons» Oliver’s Vegetables, by Vivian French» Plants on My Plate, by Cathy Smith» The Tiny Seed, by Eric CarleMiddle School» Green Power: Leaf and Flower Vegetables, by Meredith Sayles Hughes» Sell What You Sow, by Erica Gibson

Sources: High Mowing Seeds, The Encyclopedia of Healing Foods, The Visual Food Encyclopedia.

© Green Mountain Farm-to-School

Arugula

Bibb & Butterhead Lettuce

Green Romaine Lettuce

Red Oak Leaf Lettuce

Pac Choy

Pea Shoots

Sunflower Shoots

Spinach

Varieties of Greens:

Honey-Dijon Vinaigrette Dressing

Yield: 1 ½ cups

Ingedients:1 cup olive oil5 Tbsp. cider vinegar3 Tbsp. honey2 ½ tsp. fresh grated ginger or 1 tsp. dried ginger2 ½ tsp. dijon mustard1 ¼ tsp. garlic, mincedsalt and pepper, to taste

Directions:1. Mix together all ingredients, pour over salad. 2. Be sure to shake up the dressing before you pour.

Sesame-Soy Dressing

Yield: ~2 ½ cups

Ingredients:1 cup canola oil1 cup rice vinegar3/8 cup soy sauce1 Tbsp. sesame oil1 Tbsp. honey1/3 tsp. pepperoptional: fresh chives

Directions: 1. Mix together all ingredients, pour over salad. 2. Be sure to shake up the dressing before you pour.

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The versatility of greens, in flavor, shape andapplication, is enormous! They can accompany any type of dish and, many varieties can be eaten raw or cooked. No matter what the season, fresh greens can end up on your plate.

Recipes

Mini Activities

Sauté several types of greens with fresh garlic, olive oil, salt and pepper to see what green students like best.

Use any type of green to taste test several dressing types, such as Maple Balsamic Vinaigrette, Honey-Dijon Vinaigrette, Sesame- Soy, or Yogurt Ranch.


Harvest of the Month provides resources for the cafeteria, classroom, and community to promote the use of local, seasonal foods.

Mixed Greens Cafeteria | VermontHarvestoftheMonth.org

Benefits

Arugula: An excellent source of vitamin A, B9 (folic acid) and C and the minerals magnesium, manganese and calcium. It is a very good source of vitamin B2 (riboflavin) and the minerals copper, iron and potassium.

Lettuce: Most varieties are rich in B9 (folic acid) and the mineral potassium. Romaine lettuce is typically viewed as the most nutrient- rich. It is an excellent source of vitamin A, B1 (thiamine), B2 (riboflavin), B9 (folic acid) and C, as well as the minerals chromium and manganese.

Spinach: An excellent source of vitamin A, B9 (folic acid) and C. It is a very good source of vitamin B2 (riboflavin) and the minerals iron, magnesium and manganese.

Storage Tips

Arugula and Lettuce: store 2-5 days in the fridge, depending on the variety; place in a perforated plastic bag, loosely wrapped in a damp paper towel or place in an airtight container.

Spinach: stores 4-5 days in the fridge.

Cooking Tips

To avoid spoilage, wash greens right before use; use a large basin to rapidly immerse, then shake leaves or use a colander. A salad spinner will remove the most moisture.

Arugula can be eaten raw or cooked.Spinach cooks quickly (1-3 minutes) and reduces

considerably in volume. To freeze: Blanch for 2 minutes.

Limp greens can be revitalized by plunging them into ice cold water.

Selection Tip

Choose firm, richly green leaves and avoid limp, yellowing or brown-edged greens.

Kid-Friendly Eating Tips

Give arugula pesto a try as a sandwich spread! Use bib or butterhead lettuce as a wrap. Sauté chard, collards, pac choy or spinach with fresh

garlic, olive oil, salt, and pepper; serve it on its own or add to scrambled eggs, soup, or a baked dish. Toss pea or sunflower shoots in with a pasta dish or

potato salad. Taste test a variety of dressings on any type green.

Sources: High Mowing Seeds, The Encyclopedia of Healing Foods, The Visual Food Encyclopedia.


Mixed Greens Cafeteria | VermontHarvestoftheMonth.org

© Vermont Harvest of the Month | www.vermontharvestofthemonth.org

ACTIVITY GRADE LEVEL CURRICULUM CONNECTION TIME

ACTIVITY SUMMARY

HARVEST LESSONSMIXED GREENST H I S M O N T H ’ S T H E M E :

#1: Observe & Draw Salad Greens

#2: Discuss Local History of Greens

#3: Make a Plastic Bottle Greenhouse

#4: Plant Microgreens

#5: Taste Test: Mixed Greens

#6: Taste Test: Salad Dressing

#7: Marketing Campaign

#8: Mapping Salad

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Health: nutritionScience: classificationMath: measurement

Science: geographyLiteracy: listening comprehension

Science: structure of organisms

Science: life cycles

Science: nutritionMath: measurement, graphing/tallying responses

Math: measurement, graphing/tallying responses

Literacy: speaking, listening

Science: geography

15 min.

10 min.

10 min.

15 min.

15 min.

20 min.

20 min.

20 min.

Lesson Plan

HARVEST LESSONS ARE A FUN WAY FOR K-4 CLASSROOMS TO EXPLORE, TASTE AND LEARN ABOUT EATING MORE FRUITS AND VEGETABLES EVERY DAY.

http://www.uvfts.org/fts-tools/classroom/harvest-lessons/


HARVEST LESSONS | MIXED GREENS | PAGE 2

Focus on the following questions:

What are the different kinds of leafy greens we eat? (lettuce, spinach, arugula). Why are salad greens healthy? (low in calories, low in fat, high in protein, fiber, iron, calcium). Are all salads the same? (most salads are served chilled or at room temperature. Salads can be categorized as appetizers, side dish, main course, dessert). What is a list of possible salad components? (leafy greens, cuke, pepper, tomato, carrot, celery, radish, mushroom, olive, hard boiled egg, beans, cheese, meat, seafood, croutons, pasta, potato, fruit, nuts, gelatin, whipped cream, etc.) For background and nutrition information on lettuce, spinach and arugula, refer to Vermont Harvest of the Month educator materials, which can be found at www.vermontharvestofthemonth.org.

INTRODUCTION ALL GRADES

ACTIVITY #1 (10 MINUTES) ALL GRADES

OBSERVE & DRAW SALAD GREENSBring examples of different greens, such as different varieties of lettuce, spinach, and arugula. What part of this plant are we eating? Discuss the parts of a leaf and their roles. Observe what can be seen under the microscope or with magnifying lens. Have students draw and label what they see.

PARTS OF A LEAF:• Veins: Veins transport water, minerals and food energy through the leaf and on to the rest

of the plant. They also provide structure and support the leaf.• Petiole: The petiole is the stalk of the leaf, which attaches to the stem of the plant.• Lamina: Lamina is the scientific word for blade of a leaf. This is where food is made

through the process of photosynthesis.• Epidermis: Epidermis is the outer protective layer of a leaf. Sometimes the leaf may be

waxy because the epidermis secretes a waxy protective cuticle. KEY QUESTIONS What color is this? How is it good for you? What part of our body does it help? We remember from our introductory “Eat the Rainbow lesson” that greens are full of vitamins K and A, and are a good source of calcium. They are good for strong bones and teeth, and also for healing cuts and scrapes. A good rule to remember: the darker the green, the more nutritious it is for our bodies.


www.vermontharvestofthemonth.org



We can grow many salad greens in the Northeast, but our growing season is quite short. Many greens, such as lettuce, spinach, and arugula, grow best in the cool weather of spring and fall. When it gets hot in the summer, greens may start to taste bitter. If you have a shady spot in your garden, lettuce and other greens will be happier than in full sun. With season extending techniques, such as using greenhouses or cold-frames, or growing microgreens in your window, you can eat greens all year! To support this discussion, share images of lettuce and greens growing on local farms.

DISCUSSION: GROWING GREENS IN NEW ENGLAND


MAKE A PLASTIC BOTTLE GREENHOUSE

ACTIVITY #3 (10 MINUTES) GRADES 3-4

Discuss season extension through the use of greenhouses and cold-frames. Before coming to the classroom, you can prepare one clear 2-liter plastic bottle for each student. Carefully cut the top off the bottle, leaving enough room for soil, then poke small holes in the bottom for drainage. With children, fill the bottom with soil, add a sprinkling of mixed green seeds, water lightly and cover with the top. Place in a sunny area, on a plate, and water lightly if necessary. If the greenhouse becomes steamy, the top can be opened to let out some moisture.




PLANT MICROGREENSFor greens in less than a week, try planting microgreens in the classroom window, greenhouse, or under grow lights.

SUPPLIESFirst you’ll need: • A shallow pan with drainage (packaged lettuce containers work well for a low cost

option)• Potting/starting soil• Seeds good for microgreens, such as mesclun seed mixes, beets, radish, arugula, cress,

mustard greens, cabbage, chard, kale, bok choy

INSTRUCTIONS1. Sprinkle seeds evenly so they are close but not touching, on top of a layer of soil. Cover

lightly with a sprinkle of soil. 2. Mist, and place in a warm sunny window, in a greenhouse, or under lights. 3. Water daily. Soil should be moist, but not soggy. 4. When plants have sprouted and leaves have unfurled, cut at the soil, and enjoy these

nutrient packed leaves.

TASTE TEST: MIXED GREENSWhen we think of salad greens, we often just think of lettuce, but there are a lot of different varieties of greens and other leaves that we eat. Show students examples of common mixed greens, and pass around a leaf for observation and a taste test. Share words to describe flavors. Greens can taste: spicy, watery, salty, bitter, fresh....

Leaves we eat aren’t always green. Some leaves we commonly eat like mustard greens and radicchio can be purple. Other leaves have colored veins like beets and some kale varieties.






TASTE TEST: SALAD DRESSINGThere are hundreds of choices for salad dressing at the store, but when we make our own, we can make it healthier, and make it to our own taste using our favorite herbs and spices. After eating, write vocabulary to describe flavors. Make a graph showing how many people liked it and didn’t like it.


Homemade healthy ranch dressing with Greek yogurt, olive oil, spices and no artificial ingredients!

INGREDIENTS 1½ cups plain full-fat yogurt or Greek yogurt2 tsp. (or more to taste) dried dill weedSprinkle of salt and pepper to taste2 small garlic cloves1 cup olive oil¼ cup parmesan cheese

DIRECTIONS1. Put yogurt, garlic and spices in a blender or food processor and

blend until smooth.2. Very slowly, add the oil so that it emulsifies.3. Add the parmesan cheese and blend until combined.4. Use immediately, or store up to 1 week in the fridge.

Courtesy of Wellness Mama

EASY RANCH DRESSING

INGREDIENTS ½ cup apple cider vinegar1 cup olive oil2 Tbsp. maple syrup2 Tbsp. dijon or honey mustard

DIRECTIONSCombine in a jar with a lid and shake to combine.

SIMPLE MAPLE MUSTARD VINAIGRETTE




MARKETING CAMPAIGNMake enough salad dressing for each student to take home a cup to bring home to their family. Discuss techniques that businesses use to get people to buy foods or toys. Break into small groups, and create an advertisement for your own salad dressing. Students can spend 10 minutes preparing their skits, before sharing with the class.

MAPPING SALADRead the text on the history of salad, and map the country or region of these salads from around the world. See the world map on page 8.

WHAT IS A SALAD?Roman: The first salads were made by the Romans and called “herba salata.” They often served greens raw, with a little vinegar, oil and salt. The most popular salad green was called “cos” by the Romans. When the leaves were introduced to Europeans, they called it “Roman” which eventually became “Romaine.”

English: Almost 300 years ago, cooks in London could buy a cookbook for making salads. The advice would be to use the freshest leaves straight out of the garden, gently washed and “swung all together” to dry. Then the leaves should be dressed with a mixture of green olive oil, best quality vinegar, and finest sea salt. At that time it was common to find 35 varieties of greens growing in a London kitchen garden.

American: Salads of all kinds were very popular in America in the 1920’s. This was the era when molded and more tidy looking salads became common. Over time the casual “tossed” salad regained highest favor, which continues today. Presently, we enjoy almost infinite combinations, ranging from many varieties of greens, to those packed with fruits, veggies, meat and more.

SALADS AROUND THE WORLD:1. Caesar Salad: Even though named after an Ancient Roman, containing romaine lettuce,

and a creamy garlic anchovy dressing, Caesar salad is an invention of the U.S. Locate the United States.

2. Caprese Salad: An Italian Salad with tomatoes, mozzarella cheese, basil and olive oil. Locate Italy.



over >




1. Greek Salad: Contains feta, cucumbers, onions, olives and olive oil, and an authentic salad contains no lettuce. Locate Greece.

2. Gado-gado: An Indonesian vegetable salad served with a peanut sauce dressing. It is eaten as a main dish. Locate Indonesia.

3. Nicoise Salad: A typical dish in France made with lettuce, native Nicoise olives, anchovies, and dressed with dijon mustard vinaigrette. Locate France.

4. Cole Slaw: A salad made of cabbage and shredded vegetables, popular in the U.K., and the U.S. Locate the United Kingdom and the United States.

5. Tabouleh: A common salad in the Middle Eastern Salad made from cracked wheat, lemon, olive oil, herbs and spices including mint, parsley and scallions. Locate the region of the Middle East, and label one country.

6. Waldorf Salad: A fruit salad containing apples, celery, nuts, grapes and mayonnaise. It was invented in the Waldorf Hotel in New York City. Locate the city of New York in the U.S.

7. Fiambre: A traditional meat salad of Guatemala served to recognize the Day of the Dead. It can be made with up of 50 ingredients including sausage, cold cuts, chicken, pickled baby corn, olives, onions, beets, cheeses, even Brussels sprouts. Locate Guatemala.

8. Abacha & Ugba: Also called African Salad, this is a popular salad in Nigeria made from dried shredded cassava and fermented oil bean seeds. Locate the continent of Africa, and the country of Nigeria.

ACKNOWLEDGeMENTSFor related materials, check out Vermont Harvest of the Month! www.vermontharvestofthemonth.org

CLOSINGS

(activity #8, continued)

APPENDIX SEE WORKSHEETS THAT FOLLOW


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Activity #8


harvest of the month mixed greens · america during his second voyage in 1493. spinach is a member...

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