Greens are pretty much the most nutritious thing you can eat. They are loaded in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They also contain high amounts of fiber, folic acid and chlorophyll and many other micronutrients. In fact, dark leafy greens are the most nutrient dense food we can eat, as according to the CDC’s list of nutrient dense foods.
Growing up, I didn’t experience eating a lot of greens. I had lettuce on a sandwich, the occasional salad, and that was about it. In fact, it wasn’t until I was out of college living on my own that I tried kale for the first time. I wasn’t feeling well, and one of my housemates cooked up some kale with garlic for me. Later, I joined a CSA, and was forced to learn how to cook with kale, chard, collards, bok choy and more. Now, I strive to eat greens on a daily basis, both cooked and raw. I love spring because it means I will have access to fresh greens!
This saute of greens is my “go to” way to cook greens. It’s easy and quick. Try it with kale, chard, collards, broccoli rabe and any other green you come across. Choose local, organic greens if you can.
Green Garlic Saute
Serves: 2 large servings
Prep time: 5 minutes
Cook time: 5-10 minutes
Kale – one bunch, organic
2 cloves of garlic, minced
1/2 tsp red pepper flakes
1 tablespoon coconut oil
Sea salt to taste
Strip the kale leaves from the stems. Discard the stems (or save for juicing) and chop up the leaves.
Heat the coconut oil up in a pan on medium high heat.
Add the garlic and pepper flakes and stir for a minute or two, until the garlic is fragrant.
Add the kale to the pan along with a little bit of water. Stir, lower heat to medium low, and cover. Steam the greens in the pan until wilted. Then remove the lid and continue cooking greens until tender – just a few minutes. Season with salt to taste.
Here are ways to enjoy your greens:
*with quinoa and beans
*as a topping for a baked sweet potato
*with mac and cheeze
*with roasted potatoes