Yield: 4 servings | Prep: 15 minutes | Ready in: 20 minutes
Why we love it:
Leafy vegetables are brimming with fiber along with vitamins, minerals and plant-based substances including carotenoids, saponins and flavonoids that may help protect your vision and reduce your risk for heart disease, diabetes, even cancer. Dark leafy greens include kale, spinach, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard.
Kale tops the list as an excellent source of vitamins A, C and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium.
Americans are not eating as many vegetables each day as dietary experts recommend and that includes the dark green ones. It's easy to go green every day!
> For a refreshing start to your day or a mid-afternoon energy booster, make a smoothie by blending spinach or kale with your favorite fruits.
> For an appetizer or snack, stuff button mushroom caps with sautéed spinach and top with a light sprinkling of Parmesan cheese.
> Start off dinner with a fresh romaine or mesclun salad tossed with fresh, crisp veggies like carrots, bell peppers, radishes and cucumbers. For a change of pace, try pairing peppery arugula with sweet figs or cherry tomatoes.
Fresh spinach, kale and chard also make great salads, if you're looking for an alternative to lettuce. These flavorful, vitamin-rich greens pair well with a myriad of nuts, fruits and other veggies. Just be sure to keep the dressing light.
> Instead of serving heavy, cream-based soups, whip up a refreshing watercress soup. It will add both color - a vibrant green - and nutrients to your meal.
> Serve up a side of spinach, kale or collard greens. Sauté the greens in canola or sunflower oil and add light seasoning (pepper, garlic, red pepper flakes, lemon, etc.).
> Make stuffing, rice and pasta dishes greener by adding kale, broccoli rabe or mustard greens.
> Add finely chopped broccoli rabe or spinach to Arborio rice to create a hearty risotto the whole family will love.
> Top sandwiches with a handful of fresh spinach or arugula.
> Mix your favorite greens into a casserole.
> Use broccoli rabe or Chinese broccoli to create a flavorful stir-fry.
>Try the following recipe.
What you need:
2 cups water
1/8 teaspoon salt
1 pound fresh kale washed, stemmed and cut into ribbons
1-2 tablespoons olive oil
2-3 garlic cloves, minced
1/3 cup dried cranberries or raisins
1 tablespoon soy sauce
1/2 cup toasted pine nuts or pumpkin seeds (can use other toasted nuts/seeds as desired)
What you do:
1. Using a large pot, bring the water to a boil. Add salt and kale. Lower heat to just maintain a boil
2. Cook kale, stirring occasionally, until tender but still bright green, about 5 minutes.
3. Heat the olive oil in a large skillet until hot but not smoking. Add garlic and sauté 30 seconds. Add raisins and sauté approximately 1 minute more. Stir often to prevent garlic from burning.
4. Add greens and stir to combine, cover and cook until greens are heated throughout. Remove from heat and add pumpkin seeds. Toss well and serve.
Cook's note: My favorite way to make this dish is using raisins and pumpkin seeds. (I love pumpkins seeds!)