Greens are a staple on our farm and in our kitchen. We eat them daily- morning, noon, and night! Five of our favorite greens to eat and grow are spinach, kale, Swiss chard, bok choy, and collards.
An important part of a healthy diet, leafy greens are packed with vitamins, minerals, and fiber. A quick Google search can give you plenty of information about their nutritional contents and health benefits.
Greens are quick to cook and retain their nutrients when eaten raw or lightly cooked.
The easiest way to prepare any green is to:
- wash and dry;
- chop or tear into pieces;
- eat raw in a salad or smoothie;
- or add to any dish or soup at the end of cooking.
They cook up fast. We eat greens for breakfast in an omelet or scrambled eggs!
Kale makes a great raw salad. Chop finely, add your favorite vegetables. Dress with your favorite vinaigrette or creamy dressing and enjoy!
Here’s a basic recipe for any leafy green:
- Collards, Swiss chard or Kale: 1 bunch, stack leaves, cut out middle stem and cut into squares.
- For Spinach, no need to chop or cut out stem.
- For Bok choy, cut in half for baby bok choy. If large cut leafy part and add after the stems.
- Extra Virgin Olive Oil, 2 Tablespoons
- Onion, 1 medium chopped
- Garlic, 1 or 2 cloves minced (we use 2, 3, or 4!)
- Vinegar or sesame oil
- Heat oil in a sauté pan and sauté onion until soft, about 5 minutes.
- Add garlic and sauté for one minute.
- Add your greens, stir and cook on medium heat until lightly wilted. About 3-5 minutes.
- Turn off heat.
- Add a dash of vinegar, lemon juice, or sesame oil.
- Season with salt or tamari and pepper to taste.
- Optional additions:
- Bacon, cook and add with onions.
- Ginger, minced. Add with garlic.
- Parmesan cheese, add at the end.
- Use your imagination for other additions!