Tasty Greens for Spring with Whole Foods Cooking Teacher Vitalah Simon

Whole Foods Cooking Teacher Vitalah Simon

Eating a wide variety of fresh green, leafy vegetables is essential for a balanced diet, and it also helps your body transition to springtime. High in vitamins A and C, iron, calcium, folic acid and chlorophyll, greens specifically nurture the liver and gallbladder. They offer a light, uplifting energy, providing a feeling of expansiveness.

Remember that greens need to be washed well, and often they taste best when cut thin. Though most recipes call for boiling, steaming or sautéing greens, some are eaten raw or juiced, and some are added at the end to soups and stews. Dark leafy greens tend to have a bitter taste which, while delicious, can be quite strong if you’re not used to it. To modify this and to enhance variety, try adding a little oil in some form: crushed, roasted seeds, flaxseed oil, or salad dressing. Or try sautéing them in olive oil and garlic with a drop of tamari or sea salt.

Bok Choy, Mustard Greens or Broccoli Rabe Sauté with Carrots

•    4 cups bok choy stems and 2 cups bok choy greens, cut on diagonal,
or 6 cups mustard greens or broccoli rabe, cut into 1-2” pieces
•    1 tablespoon olive oil
•    1 tablespoon garlic, minced
•    1 teaspoon tamari
•    ½ cup carrots, cut into matchsticks

Wash veggies and chop all ingredients as indicated. Heat a heavy skillet; add oil, then garlic, then carrots for 1 minute. Add bok choy or broccoli rabe stems. Sauté about 2 minutes, Add bok choy/broccoli rabe greens, and sauté 2 minutes. Add tamari and cook 1 more minute. (For mustard greens, put all in the pan after carrots, then cook as above.)

From the kitchen of Vitalah Simon, Whole Foods Cooking Teacher,    ©2011, 113 Fairfax Ave, Hawthorne, NY. Contact Simon at 914.769.8745 or YogaShine@verizon.net.

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