“Rule 22:  Eat mostly plants, especially leaves” —Michael Pollan in Food Rules

It’s no secret we ought to be eating loads of leafy greens.  These days the message would be tough to miss, unless you’ve been on a trip to a far-off galaxy.  For those firmly rooted on earth, pick up just about any food magazine, cookbook or nutrition guide, and you’re likely to read about the health benefits of leaves.  Dietary fiber, iron, folate, potassium, calcium and vitamins A, C, D, E and K are among the nutrients packed into these edible photosynthesis factories.  We’re talking about arugula, chard, kale, spinach, collards, bok choy, dandelion, mustard — even the tops of beets and turnips — to name a few.

Unfortunately, many adults still haven’t developed a love of spinach, or its leafy cousins, despite the fact that each cup of the Popeye-fueling, nutritional powerhouse is loaded with two hundred percent of our daily requirement of Vitamin K — an important component to bone health.  Perhaps this has to do with lingering nightmares of over-cooked piles of gray-green mush lurking on a childhood dinner plate.  In fact I’m surprised to consider that over years of cooking from a weekly farm bag, big bunches of chard and kale are among the items I look forward to most.  Even more astounding:  our twelve-year-old’s favorite dinner features cooked spinach — my least favorite at the same age.

The marvelous, if astounding, truth is that greens are not only good for us, when properly cooked, they are full of flavor and amazingly versatile in the kitchen.  Prized in cuisines around the world, they pair well with root vegetables like potatoes, beans, lentils, tomatoes, olives, peppers, mushrooms and squash among others.  Greens benefit from aromatics like onion, ginger and garlic; acidic partners such as lemon and vinegar; and the judicious drizzle of excellent olive oil.  They are vibrant additions to soups, pasta and grain dishes and have a natural affinity for the smooth luxury of cheese and eggs.

Edible leaves differ widely in texture and flavor.  The more delicate ones like spinach and arugula prefer only the briefest turn in a hot pan, and are fabulous raw.  In taste, these siblings are dissimilar as can be — one mild, the other full of peppery kick.  Sturdier in nature, kale and collards take advantage of robust cooking in slow sautés, stews and braises.  For assertive dandelion, light blanching before sautéing, can mellow the edge.   Chard and its cousin beet offer crisp stems that can be consumed with or without their mild leaves (and in the case of beets, the roots too).  And don’t forget Asian greens, like bok choy, which features substantial white stalks that turn creamy-tender with cooking.

No matter which leaf you choose be sure to rinse thoroughly under running water with a light scrub to remove sandy residue from nooks and crannies.  Unwashed greens can be stored in the fridge for several days.  Place loosely in a bag to retain humidity but allow for air circulation.

Try incorporating more leaves into your diet — sneak them into soups and salads, a little at a time, or go bold and feature the vitamin-laced goodness in mashed potatoes or a spicy slaw.  You might be surprised to find them land a place in your heart and as well as a regular spot on your dinner plate.

Recipes for the Week:

Easy Sautéed Greens

•Extra virgin olive oil

•Greens of choice, thoroughly rinsed, stems removed and roughly chopped into large pieces

•Minced garlic to taste

•Crushed red pepper flakes (optional)

•Salt and freshly ground pepper

•Fresh lemon juice (optional)

1.Heat a skillet on medium and add olive oil to lightly coat the bottom.  Add minced garlic and red pepper, if using, and sauté lightly for a few seconds.

2.Add greens (it’s good if they have a bit of water on them from rinsing) and sauté until tender, stirring occasionally. Greens will cook down in volume.  Add leaves to pan in batches if they don’t fit all at once.

3.Season with salt and pepper to taste.  And a squeeze of lemon juice if desired.

4. 4.Enjoy as a side dish, toss with pasta, stir into cooked rice or whole grains, or spread on toasted bread.

 

Kale – Cabbage Slaw with Ginger and Apple

This salad offers healthy crunch with a sweet kick of ginger.

(Serves 4)

•2 cups finely shredded purple cabbage

•2 cups finely sliced kale (stems removed)

•1 large apple, cored and cut into thin strips

•2 scallions, finely chopped

•1 tablespoon (or to taste) minced, peeled ginger root

•3 tablespoons extra virgin olive oil

•2 teaspoons apple cider vinegar

•Salt and freshly ground pepper to taste

•2 teaspoons black mustard seeds

•1/3 cup slivered almonds

•2 tablespoons unsalted, shelled sunflower seeds

1.Place cabbage, kale, apples and scallions in a large bowl.   Toss with ginger root, oil, vinegar and salt and pepper.

2.Place seeds and nuts into a small dry skillet over medium heat.  Toast until nuts begin to brown and mustard seeds start popping.  Be careful to shake pan frequently to prevent burning.  Cool slightly, then toss into salad and mix well.

Start the morning out on the right leaf.  Mix up a vitamin-packed green smoothie.  You’ll feel loaded with energy and a virtuous feeling to last the day.

 

 

 

Dandelion greens are among the healthiest leaves around.  Here are a couple of favorite recipes.

Green Mashed Potatoes

Dandelion Greens with Garbanzo Beans

Carrots and Daikon are natural partners.  Start with matchstick strips of each root (peeled first) — toss into a bowl with a mustardy vinaigrette, chopped kale and a bit of dandelion too.  Mince shallots and toss in a few toasted walnuts for even more crunch.

Roast raw cauliflower in flat “steaks”:  the white crucifer transforms into a barely recognizable twin — mellow and nearly sweet, with a soft texture that yields to the fork.  Serve as is, alongside a main dish, or if you feel more ambitious, piled with sautéed greens.

Remember ants-on-a-log?  How about a version that both children and adults will adore, crowned with goodies like chocolate chips, sunflower seeds, dried cherries and apricots?  Instead of the usual peanut butter, spread hazelnut, almond or cashew butter.  I guess we’re talking aboutnot-just-ants-on-a-log.

Let us know how you’re cooking with leafy greens and the other fresh goodness in this week’s farm bag…