Greens should be rinsed well several times in cold water. Salt
water can get take care of any bugs clinging to the leaves. They’ll float
to the top.
Cooking instructions are the same for many greens, but they do vary
Four servings. From food section of local newspaper.
1 bunch mustard greens
1 bunch turnip greens
3 cloves garlic, cut into pieces
1/3 cup olive oil
Salt, pepper, and hot sauce, to taste
greens well. Remove stems. Place clean greens and a small amount of water
in a Dutch oven and cook quickly, stirring occasionally with a fork. Turn
heat to low. Add olive oil, hot sauce, freshly ground pepper, and salt to
Continue cooking until soft, about an hour, adding water if
Sautéed Mustard Greens
large garlic cloves, minced (or 1 1/2 teaspoons crushed garlic from jar)
cup extra-virgin olive oil
lb mustard greens (2 bunches)
greens well several times and drain in colander. Discard stems and center
ribs, and tear leaves in half. Mash garlic to a paste with the salt, or
mix salt with jarred garlic.
oil in a 5-quart pot over moderately high heat until hot. Sauté garlic
paste until fragrant (doesn’t take long, do not burn the garlic). Add half
of greens and toss with tongs to coat with the oil. Add remaining half of
greens and the water. Cook, covered, stirring occasionally, 5 minutes.
cover and continue to cook until greens are just tender and most of liquid
is evaporated. Taste to see if it’s salty enough, then add more salt to
taste if needed.
Note: You could also use turnip greens in this recipe.
2 pounds fresh
spinach, cleaned and stems trimmed off
1/4 cup olive oil
5 garlic cloves,
1/2 tsp. red pepper
Salt and pepper to
Bring a large pot of
boiling water to a boil and place spinach in boiling water to wilt (this
only takes a few seconds). Remove from boiling water and place in a
In a skillet, sauté
garlic and red pepper flakes in olive oil for about 1 minute. Add wilted
spinach and cook another minute or so. Season with salt and pepper and
drizzle with vinegar.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by
PCRM nutrition director Amy Lanou, Ph.D.
1 large bunch of fresh spinach
3 cloves of garlic
1 teaspoon vegetarian Worcestershire sauce
Wash spinach and remove stems. Peel and mince garlic.
Braise garlic in Worcestshire sauce over medium heat, stirring, until
lightly browned. Add spinach to hot skillet. Use tongs to turn spinach
until it is just wilted. Serve hot or at room temperature.
This recipe is a great tasting way of receiving the many health benefits
of the super food kale. The leeks are a delicious complement, and this
dish can be made very easily, so you can have it often. Adding the oil at
the end gives it a rich taste without heating it, making this even
healthier than most sautéed greens. Prep and Cook Time: 15 minutes.
(about 1 leek)
1/4 cup + 1 tablespoon chicken or vegetable
3 medium cloves
1 teaspoon fresh lemon juice
1 teaspoon extra virgin olive oil
Salt and black pepper to taste
Heat 1 tablespoon broth in a 10- to 12-inch nonstick skillet. Sauté
sliced leeks in broth over medium low heat for about 5 minutes, stirring
frequently. Add kale, ¼ cup broth, cover and simmer on low heat for about
7–8 minutes, stirring occasionally.
Toss with pressed garlic, lemon juice, soy sauce,* olive oil, salt,
*Note: The ingredient list does not have the soy sauce listed, so
just use whatever amount you think would be good.
Braised Collards or Kale
Makes 3 cups. From
http://www.pcrm.org/health/recipes. Recipe from
Healthy Eating for Life
for Children by PCRM nutrition director Amy Lanou, Ph.D.
Collard greens and kale are rich sources of
calcium and beta-carotene as well as other minerals and vitamins. One of
the tastiest (and easiest) ways to prepare them is with a bit of soy sauce
and plenty of garlic. Try to purchase young tender greens, as these have
the best flavor and texture.
1 bunch collard greens or kale (6 to 8 cups
1 teaspoon olive oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon balsamic vinegar
2 to 3 garlic cloves, minced
1/4 cup water
Wash greens, remove stems, then chop leaves into 1/2-inch
Combine olive oil, soy sauce, vinegar, garlic, and water in
a large pot or skillet. Cook over high heat about 30 seconds. Reduce heat
to medium-high, add chopped greens, and toss to mix. Cover and cook,
stirring often, until greens are tender, about 5 minutes.
Mediterranean Swiss Chard
Two servings. From
www.worldshealthiestfoods.com: A quick and easy side dish.
Swiss chard is one of the super foods rich in many nutrients, including
antioxidants. We have created this recipe so you can eat it often with
many meals. The simple dressing complements it very well. When the chard
is fresh, it needs nothing else to be delicious and satisfying.
Prep and Cook Time:
Swiss chard, cleaned and chopped
tablespoon balsamic vinegar or fresh lemon juice
virgin olive oil to taste
black pepper to taste
Bring lightly salted water to a rapid boil in a large pot. Cut off
tough bottom part of stems.
Add the chopped leaves to the boiling water and simmer for only 3-5
minutes, until tender.
Strain through colander and press out excess water. Toss with rest
of ingredients. Make sure you don’t toss chard with dressing until you
are ready to serve. Otherwise the flavor will become diluted.
Mediterranean Collard Greens
Four servings. Collard
greens are a highly nutritious green that is rich in calcium, and
becoming increasingly popular throughout the country. This recipe gives
you an easy and great tasting way to enjoy them. New varieties are
milder tasting. Try it this way, and you will be pleasantly surprised.
Prep and Cook Time: 15 minutes.
chopped (about 8 cups)
1 tablespoon lemon juice
1 teaspoon soy sauce
2 medium cloves
Extra virgin olive oil to
Salt and black pepper to
Bring lightly salted water
to a boil in a steamer with a tight fitting lid.
Separate the stems from
the greens by folding in half and cutting along side the stem, or
pulling out stem. Roughly chop the greens.
Add collard greens to
steamer basket and
covered, for about 7 to 10 minutes, until tender. Toss with rest of
ingredients and serve.
Toss the steamer basket up and down a few times with cooked collard
greens to drain out excess water from steaming. This will keep the
dressing from tasting diluted.
Spinach Ricotta Pie
Four servings. From
4 cups chopped fresh
spinach (pressed into measuring cup)
1/2 cup chopped onion
1 (8 oz.) pkg. low
fat cream cheese
3/4 cup low-fat
1/2 teaspoon dried
1/2 teaspoon. dried
1/4 teaspoon. salt
1/8 teaspoon. garlic
1/8 teaspoon. pepper
3/4 cup chopped fresh
2 tablespoons grated
Preheat oven to 350
degrees. Place spinach and onions in small saucepan. Cover, bring to
boil, lower heat, and simmer 5 minutes or until tender.
Beat cream cheese,
ricotta cheese, and seasonings in small mixing bowl (medium speed with
electric mixer) until well blended. Stir in the cooked spinach mixture;
spread into a 9 inch pie plate. Bake 15 to 20 minutes until thoroughly
heated. Top with tomatoes and Parmesan cheese before serving.
Note: The chopped
tomatoes and grated cheese can be baked on top instead adding after
baking, if desired.
for Italian-Style Bean Salad with Kale
Main Diet Page
This page on-line December 27, 2003