Practical Well-Being

Leafy, Dark and Green

Tips for cooking with kale, swiss chard, spinach, collards, and other greens.

Leafy, Dark and Green
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Preparation of spinach is the most familiar so here’s a recipe to encourage getting the other greens onto your table. (This works best with greens other than spinach.)

Sauteed Greens
One bunch dark leafy greens, rinsed thoroughly, thick center stem removed, torn into large pieces
1.5 T olive oil (less if using a non-stick pan)
One yellow onion, chopped
⅓ cup fruit juice-sweetened dried cranberries (or raisins or currants)
1 T fresh lemon juice
Sea salt and freshly ground black or pink pepper
1 T Seaweed Gomasio (a blend of dried seaweed, sesame seeds and salt)

1. Sauté the onions in olive oil over medium heat in a large skillet until translucent and well wilted, even a bit brown if you enjoy that. Mix in the cranberries and let cook for 1-2 minutes.
2. Turn the heat to medium low and add the dark leafy greens. Using tongs, keep flipping them over so the ones on the top reach the heat on the bottom. After 2-3 minutes they should start to wilt.
3. Sprinkle on the lemon juice, salt and pepper and flip with the tongs to coat. Right away add a scant tablespoon of water and cover immediately to capture the steam.
4. Let stand covered for 1-2 minutes, only until the greens are bright and vibrant. As soon as they're bright green, take them out of the pan and put onto a serving plate. They will continue to cook with the residual heat.
5. Taste and add more lemon juice, salt or pepper as your preference dictates. Sprinkle generously with gomasio and serve immediately!

The vitamin C in the lemon juice assists the absorption of the iron in the greens. Use this recipe as a starting point and then get creative - put over a rice pilaf, stir into quinoa, or even have it for breakfast.