Vegetable greens come in such a variety. I have a good friend and coworker,
Jenny D., who would love to eat broccoli every day. I used to be ‘addicted’ to
spinach. I love it in salads, cooked with oil or butter, or fried in combination
with other vegetables.
The Farmer’s Markets in small towns, U.S.A. will be opening their tables on
sidewalks in downtown’s, set up side by side with flea markets and coming to
a neighborhood near you: Soon!
Usually, here in Central Ohio, our farmer’s markets open after Memorial Day.
Here are some “Facts about Greens” you may be purchasing at
local Farmer’s Markets:
Greens are a top source of Vitamin K, essential to bone health.
The are abundant sources of Vitamins A, B, folic acid and C.
They deliver antioxidants which people are calling, “Super Foods.”
The bring us chlorophyll which helps protect us from cancer.
Greens are anti-inflammatory and protect our joints from pain.
Plant protein is packaged with phytochemicals.
They are rich in folate and calcium.
They have small amounts of omega-3 fatty acids.
Leafy greens have calcium which is easier absorbed than in dairy products.
Kale, turnip and collard greens, spinach, and avocado can be turned into a
variety of “new ways to prepare nutritional powerhouses.”
(Nava Atlas, wrote a great article in March edition of “Natural Awakenings”
She also wrote the book, “Plant Power: Transform Your Kitchen, Plate,
and Life with More Than 150 Fresh and Flavorful Vegan Recipes”).
Smoothies and juices:
When you add spinach, since it is so mild, it doesn’t effect the taste but
increases the value of these powerful beverages.
A high speed blender is needed with kale and collard greens, since they
are tougher to break up.
Have you tried ‘massaging’ raw kale?
I have had wilted salads recently with this treat included.
Rub a little olive oil onto both palms and massage the kale for 45-60 seconds.
It’ll soften up and turn a bright green. I have done this with spinach and it
turns a darker green.
Leafy spring greens in salads:
Go beyond lettuce and add peppery watercress, parsley, baby bok choy,
dandelion greens, tatsoi and mizuna (Japanese greens).
Combine with baby greens, bean sprouts plus any or all of your other
favorite salad vegetables.
Don’t forget how awesome fruits taste in salads!
I find this season of strawberries, raspberries and blueberries make spinach
salads so delicious. I have also tried apples and nuts, either pecans or
walnuts to taste wonderful with a tasty vinaigrette. Sweet and tangy, yum.
Cooking: In Stir Fries:
Add hardy greens like lacinato kale, collards or chard. Rinse and dry the
then strip them from the stems. Stack a few leaves and roll them up snugly
from the narrow end. Then you can slice thinly to make long ribbons out of the
greens. Thinly sliced stems can also be added.
These blend well with broccoli, cauliflower, carrots, celery, bok choy, asparagus
and green beans.
Adding low sodium soy sauce, tamari and ginger for flavor really ‘rev’ up the
stir fry flavor.
Cooking: Braising greens:
Did you know that braising ‘bitter greens’ can mellow out the flavor and make
it more palatable?
Escarole, broccoli rabe and mustard greens change considerably when you
gently sautee these. You may heat a little olive oil in a pan, saute chopped
garlic and/or shallots to taste.
Add washed greens which you have chopped up.
Stir quickly to coat with the oil and then add a 1/4 cup of water or vegetable
stock. (I sometimes use beef or chicken low sodium broths.)
Cover and cook until tender and wilted, about five minutes.
Additions to meals, you may not have considered before:
Raisins, toasted pine nuts, apple cider vinegar, chia or flax seeds, and ?
Please let us know of other possibilities you enjoy adding to dishes such
as soups, salads or meals.