Eat Your Leafy Greens

Recipes

Written by Elke Probkevitz

Wednesday, 02 February 2011 18:05

Your mom always told you to eat your vegetables. Although we needed encouraging to down almost any of them, the green ones somehow seemed to be the scariest. Maybe because of their resemblance to leaves and grass, somehow the greens did not inspire us to be first in line for seconds. But leafy green vegetables have gotten a bad rap. Packed with good-for-you nutrients, these veggies can be delicious when sautÃ©ed, steamed, braised, blanched, or even purÃ©ed.

Cooking greens, as opposed to greens eaten raw in salads, are heartier and have a stronger, more bitter flavor when left uncooked. There are many different varieties. but they can usually be used interchangeably in recipes. When cooked, these greens become less bitter and wilt down into a fraction of their original size. Here is a guide to demystify the most common leafy greens.

Spinach. This common variety is delicious cooked as well as raw. Incorporated into pastas and soups, or eaten in a salad or smoothie, spinach is a versatile green. Baby spinach is best used for salads because of its delicate texture and mild flavor. Itâ€™s easy to cook with spinach since it is not overpowering and does not need to be cooked for long.

Chard. Also known as Swiss chard, chard is a more intense green than spinach, with thicker and stronger leaves. The leaves and colorful veiny stalks can be eaten, but the stalks will need more time to cook. It is most commonly sautÃ©ed as a side dish or added to soups or stews.

Kale. Similar looking to collard and mustard greens, kale is another form of cabbage. Kale is bitter when raw but holds its form and texture and does not reduce too much when cooked. Kale can be sautÃ©ed, paired with potatoes, or made into a crispy chip-like side dish when roasted.

Collard. Most well known in southern cooking, collard greens are a member of the cabbage family and similar to kale. They are usually cooked with other greens and vegetables, either sautÃ©ed, braised, or simmered in a stew.

Mustard. These greens look different from the others with its scrunched, curled edges. The seeds of this plant are used to make mustard and the leaves are another found in southern cooking. They can be eaten as a side dish or incorporated into a casserole, soup, salad, or pasta dish.

Beet. When you purchase beets, the leaves will sometimes be attached. This makes for a beautiful presentation, but the greens can also be cooked separately or eaten raw. Usually eaten along with roasted beets, they go well with fish and beef dishes.

Bok choy. Another cabbage-like green, this vegetable is popular in Asian cuisine. It has a mild flavor, and the baby bok choy is wonderful in salads. It can be cooked whole or halved for a more appealing presentation. Used commonly in stir-fries, salads, or in chicken dishes.

SautÃ©ed Greens With Cannellini Beans and Garlic

Ingredients:

5 Tbsp. extra virgin olive oil
3 garlic cloves, thinly sliced
1/4 tsp. dried crushed red pepper
1 lb. greens (spinach, mustard greens, or kale)
1 cup vegetable broth or low-sodium chicken broth
1 15-oz. can cannellini beans, rinsed and drained
1 tsp. sherry vinegar

Directions:

Remove thick stems from greens and cut into 1-inch strips. (If using spinach, leave whole.) Heat 4 tablespoons oil in large nonstick skillet over medium heat. Add garlic and crushed pepper and stir until garlic begins to brown, about 1 minute. Add greens a handful at a time. Stir until begins to wilt, then add more and toss with tongs to coat with oil.

Add 1 cup broth, cover, and simmer until greens are tender, up to 10 minutes, making sure there is enough liquid. (Add more broth if needed, 1 tablespoon at a time.) Add beans and simmer uncovered until beans are heated through and liquid is almost absorbed, about 2 minutes. Stir in 1 teaspoon vinegar. Season with salt and pepper. Drizzle with remaining 1 tablespoon oil and serve.

Want to learn how to cook gourmet, delicious meals right in your own kitchen? Take one-on-one cooking lessons or give a gift to an aspiring cook that you know. For more information, contact Take Home Chef personal chef services by calling 516-508-3663, writing to elke@TakeHomeChef.net, or visiting www.TakeHomeChef.net.