From Swiss chard to broccoli rabe, dark, leafy greens come in all shapes and sizes. What they have in common: great flavor, supreme nutrition – and (yes!) easy-prep appeal.
When was the last time you sat down to a nice, delicious plate of mustard greens or kale? If you’re like most Americans, you may know kale only as a garnish. But dark, leafy greens – like kale, collards, and dandelion and beet greens – are recognized around the world as a satisfying dish in their own right. Easy to cook, they can add rich nutrition and color to any meal.
From spicy dandelion greens to tender spinach and arugula, from sweet beet greens to robust Swiss chard, dark, leafy greens bring bursts of flavor, texture and color to your table. When purchasing, look for small, young greens to add to salads or sautés. Select larger, thicker greens for warm and hearty slow-cooked meals. Although available year-round, collards, kale, and mustard and turnip greens are best when purchased during the winter months, while Swiss chard, lamb’s quarters and beet greens are at their prime from spring to fall. Wild dandelion is available in the spring and summer, but you can find it cultivated year-round.
Dark, leafy greens are packed with cancer-fighting beta-carotene and phytochemicals. They’re also high in vitamins A and C, iron, folic acid, chlorophyll, and calcium. In fact, the calcium in a cup of spinach nearly equals the amount in a cup of milk. And a serving of beet greens contains roughly the same amount of iron as a small steak. High in antioxidants, dark greens are good for the eyes, slowing cataracts and macular degeneration. The fiber in greens helps minimize our exposure to DNA-damaging chemicals and other toxins that can enter our bodies through food. Their soluble fiber also helps lower blood cholesterol and slow the rise of blood sugar after a meal.
- To store collards and kale, wrap in a damp towel and put in an open plastic bag in the crisper section of the refrigerator. Store Swiss chard, escarole, broccoli rabe, endives and mustard greens in perforated plastic bags. Most greens can be refrigerated for several days.
- Just before use, thoroughly rinse greens (including those that come prewashed in bags) in a sink full of cold water. Avoid washing them before storage.
- To make cutting easier, remove thick stems, then stack large greens on top of one another, roll them into tight bundles and slice into desired widths.
Enjoy the raw, tender leaves of arugula, beet greens, bok choy, dandelion and spinach in salads. Or wilt tender greens by folding them into hot items such as pasta or heating them for less than a minute in a sauté pan with olive oil. Prepare thicker greens, like kale, Swiss chard or collards, by blanching or braising. To blanch, stir the greens into boiling water for a minute or two, drain, then immediately cool for later use. To braise, slow cook 1 pound of greens in 1/2 to 3/4 cup of seasoned cooking liquid (chicken or vegetable stock or wine) or water for about 20 minutes or until greens are tender. Here are more ideas for fixing up great greens:
- Beet greens are delicious steamed with ginger, cardamom, star anise or herbs. Spinach, steamed or sautéed, pairs nicely with toasted sesame oil.
- Bok choy is wonderful raw or cooked. Sauté with garlic, soy sauce, ginger, citrus and flavorful oils.
- Broccoli rabe should first be blanched in salted boiling water, then sautéed or braised. It works well with rich foods and assertive ingredients such as garlic and chilies, or sweet flavors like honey.
- Kale has an earthy flavor that pairs well with rich foods, grains, and hearty meats and sausages. Blanch, braise or sauté. For more prep and cooking suggestions, see www.natural choice.net/articles/cookinggr.htm.
Sauteed Swiss Chard
Presented by Conscious Cuisine
Makes four servings
- 3 bunches of Swiss chard, stems removed
- 1/4 tsp. extra-virgin olive
- 1/2 tsp. minced fresh garlic
- 1 tbs. tamari (soy) sauce
- 1/8 tsp.
- freshly ground black pepper
Rough chop the Swiss chard. Heat a large sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add the Swiss chard, garlic, tamari and pepper. Cook until the Swiss chard starts to wilt, about two minutes. Remove from heat and serve.
Variations: Substitute 3 bunches of kale, 4 heads of bok choy or 6 cups of
lightly packed spinach for the Swiss chard.
Per serving: Calories 50; Protein 5 g; Total Fat 1 g; Saturated Fat 0 g;
Carbohydrates 10 g; Dietary Fiber 4 g; Cholesterol 0 mg; Sodium 790 mg
Presented by Conscious Cuisine
Makes 20 servings of 3 triangles per serving
- 1/2 tsp. extra-virgin olive oil
- 2 tsp. minced fresh garlic
- 1 cup chopped yellow onion (about 1 large)
- 2 cups chopped button mushrooms (1 pound)
- 1 cup chopped fresh shiitake mushrooms
- 1/4 cup white wine
- 5 cups packed, chopped fresh spinach
- 1 1/4 cups crumbled extra-firm tofu (about 7 ounces)
- 2 tbs. finely chopped fresh oregano
- 2 tbs. finely chopped fresh basil
- 2 tbs. finely chopped fresh parsley
- 2 tsp. miso paste
- 1 tsp. tamari (soy) sauce
- 1/2 tsp. sea salt
- 1/2 tsp. freshly ground black pepper
- 1/8 tsp. ground nutmeg
- 1 16-ounce box phyllo dough (28 sheets)
- Olive oil cooking spray
Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
For the filling: Heat a medium sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add the garlic and onion. Cook until the onion has softened, about two minutes. Add the mushrooms and cook one minute. Pour in the white wine and boil until the pan is almost dry, about two minutes. Add the spinach and cook until just wilted, about two minutes. Remove to a mixing bowl and cool completely.
Combine the spinach mixture with the tofu, herbs, miso, tamari, salt, pepper and nutmeg. Mix well and set aside. For the phyllo: Unfold the phyllo dough on a baking sheet and cover with a damp cloth to keep it from drying out as you work. On a clean cutting board, lay out one sheet of phyllo. Lightly mist the phyllo sheet with cooking spray. Repeat to make a total of three layers.
Cut the layered phyllo sheets crosswise into six strips, approximately 2 3/4 inches by 12 inches. Place 1 tbs. of the spinach mixture on the end of each phyllo strip. Fold the bottom left corner toward the right edge over the spinach mixture. You will be forming small triangles. Keep folding, about four times (like folding a flag), to seal in the filling. Repeat with each strip. Place the triangles on the prepared baking sheet and mist with cooking spray.
Repeat the process with the remaining sheets of phyllo dough, stacking the sheets, cutting into strips and folding up around the filling. Lightly mist the triangles with cooking spray and bake for 15 to 20 minutes, or until golden brown.
Per 3 triangles: Calories 120; Protein 5 g; Total Fat 3.5 g; Saturated Fat 0 g; Carbohydrates 18 g; Dietary Fiber 0 g; Cholesterol 0 mg; Sodium 230 mg