Greens, Glorious Greens!
There is currently a bountiful abundance of Glorious Greens at our Farmers’ Market… spinach, arugula, Swiss chard, collard greens, mustard greens, curly kale, Russian kale, dinosaur kale, and Asian greens. These are among the healthiest, most nutrient dense foods on our planet. I love cooking up any combination of these greens.
Green leafy vegetables are ideal for weight management as they are typically low in calories, high in fiber and have zero fat. One cup of mixed greens has only about 35 calories, is rich in folic acid, vitamin C, vitamin K, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, and beta-carotene. Studies show that that one daily serving of green leafy vegetables can lower the risk of cardiovascular disease, cancer and type 2 diabetes, and lower cholesterol.
… so listen to your Mother and “Eat your greens!”
- Rinse greens under cold running water.
- Chop leaf portion into 1/2-inch slices and the stems into 1/4-inch pieces for quick and even cooking.
- To get the most health benefits from your greens, sprinkle with lemon juice and let them sit for a minimum of 5 minutes before cooking to help activate enzymes.
- I recommend steaming your greens for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. Steam for 5 minutes and toss with a light dressing. Top with your favorite optional ingredients.
This locally inspired recipe is brought to you by Pam Walker. Pam is an avid home cook, writer, and local farm and food activist who is also a board member of the Santa Fe Farmers’ Market Institute. Thank you, Pam, for helping inspire us to use locally sourced ingredients!