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How to Prepare Leafy Green Veggies

Basic Greens Recipe: Attaining Green Leafy Veggie Heaven

In spring, we salivate over the leafy greens at our farmer's market - spinach, arugula, beet greens, Chinese greens, baby lettuce, kale & chard, and more unusual items like dandelion greens and purslane - all fresh, tender, ultra-nutritious and tasty as as can be.

Wondering what to do with that bushel of spinach, arugula, mustard greens, and baby beet greens? Besides endless salad? Our basic greens recipe will get you started.

4 Servings

Total Prep & Cook Time: 15 min.

Nutrition Data Per Serving - 2 Cups Raw Spinach: 14 cal, 2g carb, 0g fat, 48mg sodium, 2g fiber, 2g protein, 0g sugars, 0mg Cholesterol, good source Vit A, B6, C, E, K, Thiamin, Riboflavin, Folate, Calcium, Iron, Magnesium, Phosphorous, Potassium, Copper, Manganese. Estimated glycemic load 0

Ingredients:

8 cups green leaves (2 cups per serving)

Directions:

Wash the greens in plenty of cold water, and drain well
Remove tough stems by tearing or cutting off the leaves. Chard and spinach stems are tender, and can be cooked along with the leaves
Stack, roll or gather the leaves, slice in thin strips, or tear into small pieces

At this point, you have several options:

Add the raw greens to a smoothie
Add the raw greens to almost any salad

Add the raw greens to a sandwich, wrap or quesadilla

Add the raw greens to another veggie dish toward the end of cooking

Lightly stir fry or steam the greens

Cooking Green Leafy Veggies

Heat 1 - 2 tsp oil on medium in a wok, large sauté pan or large frying pan - with lid
Turn up the heat to medium high, add the greens, and stir until they're wilted
Add a splash of water as needed to prevent sticking and hasten cooking
A wooden spatula works great for stir frying, but use any stirring tool you have on hand
Add a Tbsp of water, turn the heat to medium low, cover and steam for 2 minutes
Stir in curry spices, lemon juice, or coconut milk, then cover and cook for 5 minutes
Salt and pepper to taste, but keep in mind that greens are high in sodium

More Green Leafy Options

Before adding the greens, fry some minced garlic, fresh ginger or scallions in the oil. Add some brown mustard seeds, fenugreek seeds, cumin seeds - whatever you please
If you don't want to cook your greens in oil, stir fry in water only, then cover and steam until the greens are limp. A Tbsp or 2 of water should do it
Once the greens are wilted or steamed, add them to cooked beans, soups, grains, lasagna, quiche, etc
Wilted greens also make a good salad, along with cooked grains, nuts or seeds (toasted or not), raisins or cranberries, olives, peppers, tomatoes, tofu, feta, etc
To make a sauce for the greens: Add a Tbsp or two of tahini, cashew butter, or thick coconut milk, along with a little water and-or soy sauce

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