I have come to understand one of the barriers to eating good, healthy food is the fear of preparation. This is particular true of the leafy green. Leafy greens are often what is left in the fridge at the end of the week when all other vegetables have made their way to the table.
At that point the wilted, yellowed leaf and stemmed green have lost their appeal and with that your desire to cook them. In truth however they may have always been the last vegetable in your cart thrown in with the hopes that you may at some point in your week attempt to cook it. Well its time to abandon the fear, hesitation, unknown surrounding this innocent bunch of vegetables and get acquainted.
Here are two easy preparations for leafy greens. Begin with selecting the best from the bunch so that if they do end up as one of the last to be cooked they still are fairly fresh. You can do so by looking for leafy greens that have strong stems with no picks or blemishes.
The leaves themselves should have rich dark hues of greens and purples, free of brown or yellow spots. You may find it next to impossible to find one completely free of markings, and that’s ok, what you want is a green leafy vegetable that can hold its vitamin rich properties while under temperature. Select greens as much for their color as their taste.
If unfamiliar with their taste stick to some basics that may offer variety in flavor but not be too pungent to your palate. Good ones in this category are your kales, broccoli rabe and spinach. Taken by themselves they are packed full of nutritional goodness while being easy to prepare.
Clean/Prep
Take 1 bunch leafy greens. Cut off steams. Rinse under water, leave in colander to drip out.
Water Sauté
Take pan and add a small amount of water.
For added flavoring, you may add leeks and onions and for a great iron boost add finely chopped carrot greens to the pan with the water.
Place greens with water.
Replace lid on top of pan and turn the stove on medium high.
As steam begins to build in the pan you will notice small droplets on the lid begin to form.
Periodically lift the top and add the water that has collected back into the pan.
Once water in pan looks to have nearly evaporated add seasoning.
Good options are tamari, umeboshi vinegar, sea salt as well as any dried herbs.
Steam
Greens steamed are a wonderful way to ensure the nutrient density is optimal.
Place water in a shallow pan.
Place greens in a bamboo or metal steamer laid flat atop a pan.
Place lid atop- the bamboo steamer will come with its own lid); use the lid of the pan for the metal.
Turn stove on medium-high and check periodically; cooking time will vary on your preference but usually no longer than 5 minutes.
Toss with umeboshi vinegar, tamari or all-purpose seasoned blend of your choice.
Beautiful varieties of greens can be found with this season. Enjoy the bounty of the crops and make it a part of your plate for an everyday boost to your overall health.
In health,
Safara
