3 Delicious Ways to Cook with Leafy Greens

You know they are good for you...but do you know how to use them?

Dark Leafy Greens are nutritional powerhouses, delivering copious amount of immune-boosting vitamins, skin-glowing minerals, and cancer-fighting phyto-nutrients (not to mention fiber and even protein!). 

You may already know what to do with Spinach, but what about greens like Kale, Chard, and Collards?

Here are three simple (and delicious) ways to cook up these health-promoting foods:

Sauté with Sweet Onion

Ingredients

• 2 tbs. Coconut Oil 
• 1/4 of a Yellow Onion, chopped 
• 1 Bunch of Kale, Chard, or Collards, center stems discarded, leaves cut into 1-inch-wide strips 
• Hot Pepper Flakes
• Pink Himalayan Salt

Instructions

1.    Heat a sauté pan to a medium heat and then add coconut oil.

2.    When oil is hot, toss in the yellow onion, and let cook until translucent, but not brown, about 2-3 minutes.

3.    Add the greens to the pan, and cover, but watch closely and stir every minute or so. When the greens are wilted enough to your liking (appx. 5 minutes), stir in a sprinkle of hot pepper and salt to taste.

4.    Serve & enjoy!

Wilt under Quinoa

            Ingredients

• 1 cup of Quinoa
• 2 cups of Water
• 2- 3 leaves of Kale, Chard, or Collards, center stems discarded, leaves cut into 1-inch-wide strips
• Pink Himalayan Salt
• Pepper (black or red pepper flakes)

            Instructions

1.    Combine quinoa and water in a pot, and turn on heat to medium-high.

2.    When it starts to boil, lower heat to medium-low and cover, cook for 7 minutes. There should still be water in the pot, and the quinoa won’t be completely cooked.

3.    With heat still on add greens in and cover, letting cook another 3-5 minutes, until quinoa is translucent, and the greens are wilted.

4.    Remove from pot, season to taste, serve, and enjoy! 

Smashed Avocado Greens (works best with kale)

             Ingredients

• 1 bunch kale, stem removed, cut into 1-inch thick ribbons 
• 1/4 cup red onion, chopped
• 1 ripe avocado, chopped
• 1-2 tbs. chopped fresh cilantro
• ½ lime
• Pink Himalayan Salt
• Olive oil (if desired)
• 1/4 cup seeds (sunflower, pumpkin, or hemp)

Instructions

1.   Put kale in a large bowl.

2.   Top with red onion, avocado, cilantro, salt, lime, and a touch of oil (add as needed…the avocado is already oily).

3.   Use your hands to “massage” and squeeze the avocado into the kale for 1-2 minutes. (Your hands will get messy, but it won’t taste the same if you just mix it with utensils). The kale will shrink is size and appear darker. This is how you know it’s ready

4.   Wash your hands; top salad with seeds and toss.

5.   Serve & enjoy!