Can one food really be a “super power”? If I had to choose just one, I would start with greens. As we enter into the spring season, green is all around us and especially in the garden and markets with the delicious lettuces, basil, kale, chard, and other leafy greens. So what gives them their super powers?
Eating in season, the natural choice… Our bodies react best to foods that commonly grow in our region each season, so it makes
sense that greens would be the best choice to put on the Spring menu. Greens also go along with the “Spring cleaning” theme. They are not only filled with nutrients (calcium, magnesium, iron, potassium, vitamins A, C, E, and K), they also help to purify our blood, can help improve liver, gall bladder, and kidney function, and circulation. With being naturally high in fiber along with the detoxifying benefits, they make a perfect mealtime choice when working on weight loss. So what does this break down to; increased energy, help in rebalancing weight, and a strengthened immune system!
Added benefit (think strong bones)… For people who suffer from dairy/casein sensitivities, the typical “go to” alternatives are rice, almond, or hemp milk. But for getting much needed calcium, there is another alternative, greens!
Did you know that Swiss and Rainbow Chard, along with Bok Choy, Kale, and Collards are some of the best sources of calcium? Actually, when cooked they can provide a high quality form of calcium more absorbable than dairy! The best part is you can combine them with other vegetables to make a nutrient packed, delicious plate full of color.
How can I get the picky eaters in my family to try them? There are many delicious recipes and even subtle ways, from adding them to breakfast power smoothies, sautéing delicious combinations, to making yummy kale chips with your favorite seasoning. Once you discover methods of sautéing or steaming some of the dark leafy greens, while adding garlic, nuts or seeds, sweet potatoes, and even some fruits along with a little olive oil, it can become a delicious adventure. So next time you’re in the grocery store, pass by the Iceberg lettuce and try some fresh Kale, baby Bok Choy, or Swiss Chard, get the skillet out and have some fun.
Here is one of my favorite combinations… I love to combine a sweet potato, baby Bok Choy, rainbow chard or kale, dried cranberries, maybe some mushrooms and even toasted pine nuts or pistachio nuts on top to make a delicious, colorful, plate that is a meal in itself. You can follow my recipe or add/change some items to suit your tastes with what you have in the refrigerator that will complement the greens. My recipe comes out different each time, which makes it more of an adventure! Have fun experimenting and remember, you don’t have to rely on dairy for calcium rich foods.
Kale & Sweet Potato Saute – Recipe
Ingredients
1 sweet potato (peeled & diced)
1 bunch Dinosaur Kale or Rainbow Chard (stems removed & chopped)
2 bunches Baby Bok Choy (cut in 1/2″ strips with bottom stem removed)
1 cup Shitake or Cremini Mushrooms (stems removed & sliced) * optional
1/8 cup Toasted Pine Nuts or shelled pistachio nuts
1/8 cup golden raison or dried cranberries
2 TBS Extra Virgin Olive Oil
Pinch of Sea Salt (to taste)
Directions
- Peel and dice sweet potato, pull kale or chard leaves from stems, cut or tear in bite size pieces, then cut stems into 1 inch pieces, discarding the tough ends. Remove stems from mushrooms and slice mushrooms. Remove ends of Bok Choy Stem, and then slice including greens.
- Heat olive oil in large fry pan, then add sweet potato in single layer. Cook until lightly browned, then turn to cook other side (approximately 5 minutes each side). Add Bok Choy & Chard stems only, leaving out greens. Sauté for approximately 5 minutes, then add all greens, fruit, and salt, tossing until done.
- Toast pine nuts in 400 degree oven for 5 minutes or until very lightly golden brown. Add to top of cooked veggies and serve.
