You hear it all the time, eat lots of leafy greens. They are packed with just about every mineral, vitamin and antioxidant and I believe they keep your skin feeling fresh and full of oxygen. I try to think of them more as a medicine when I can’t be bothered, but I do believe they have a very positive impact on the body. Many varieties, especially the cruciferous (cabbage) family ie. kale, contain unique enzymes that protect against cancer and the more bitter they are, the more effective they are at helping to eliminate toxins i.e. we’re back to treating constipation but also keeping skin and hair healthy.

Before I get started, let’s be clear what we’re talking about here: Arugula, Bok Choy, Chicory, Collard Greens, Dandelion Greens, Kale, Mustard Greens, Spinach and Swiss Chard.

When shopping for greens, avoid bunches of limp leaves that are starting to smell and look for a fresh green color. Ideally choose organic produce to avoid pesticide residues and make sure you consume them within a day or two although I have just read that you can store greens by wrapping them in damp paper toweling, then place in a perforated plastic bag and refrigerate. If the greens are purchased in good condition and if the paper toweling is kept moist, most varieties will keep one week.

While most vegetables are available year round I thought you might like to know about the seasonal growth of your greens. In the winter through spring look for the hardier versions including collards, kale, turnip greens and mustard greens. By spring through fall you can also try swiss chard and beet greens. Dandelion greens (excellent for detoxifying the liver but in my opinion are too strong during pregnancy but hey, if you want to sort your bowels out, then start sticking them in salads) are best in spring and summer.

Give them a wash or bathe them in a sink full of luke warm water and remove the stems and stalks before cooking except for soft stalks ie. chard which can be used in cooking. There are some greens that only take a few minutes to cook while others take longer. Take into consideration that greens reduce significantly in size once they are cooked ie. a bunch of kale can end up as 2 cups of cooked kale.

The whole idea behind leafy greens is to not lose their nutritional value through over cooking. Normally I would recommend either eating greens raw in a salad or sandwich or either steaming or adding them to a stir-fry.

So I will keep adding to this blog but here are two of my favorite recipes for chard and/or kale.

Kale or Swiss Chard Stir Fry
Get a deep frying pan or wok….
This recipe serves 4 people

1 bunch of kale or chard loosely chopped.
2 tablespoons of roasted sesame oil
1 tablespoon of plain sesame oil
2 tablespoons of soy or tamari sauce
2 teaspoons of chopped ginger
2 tablespoons of water
1 clove of chopped garlic
2 tablespoons of sesame seeds - ideally the unhulled version

1. Heat up quickly the oils and soy sauce and add ginger and garlic. Cook for one minute and then reduce heat so as not to burn the oil or ingredients.
2. Add the veggies and stir until covered in oil and soy mixture.
3. Place cover on vegetables and cook for 30 seconds and then stir again at the same time adding the water. Repeat this 3 or 4 times until the greens are soft but not flimsy.
4. Thow on sesame seeds and stir again

Serve with either grains, meat, fish or a soy recipe.

The other recipe I make in the summer with chard, cauliflower, green beans, tomatoes and herbs. Very provencal.

Serves 4.

1/2 bunch of chard
1 whole cauliflower chopped into small to medium sized pieces
2-3 handfuls of green beans
2 large tomatoes or several smaller cherry tomatoes coursely chopped. We experimented with all sorts of amazing tomatoes last summer.
6 leaves of fresh basil
A sprig of thyme
3 cloves of garlic
4 tablespoons of olive oil
2 tablespoons of water
Salt and Pepper

1. Heat up the olive oil and add the garlic and then lower the heat.
2. Add the cauliflower and tomatoes and stir into the oil. Add salt and pepper to taste. Then cover for 2 minutes and then remove cover to stir.
3. Then add the green beans and the tomatoes, and the herbs and stir and cover for another 2 minutes. Remove cover and stir. Make sure the vegetables are not burning on the bottom of the pan. If they are, then turn down the heat and add the water. Then cover for another 2-3 minutes until the vegetables are soft enough to be prodded by a fork but the vegetables should not be too flimsy.
4. Then add the chard, it only takes a couple more minutes to cook.

Add more salt and pepper to taste.

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January 11th, 2007 | Permalink