What’s So Great About Greens?
Greens are a wonderful addition to the diet. They have a high chlorophyll content which is what makes them green and they have higher levels of calcium than dairy products. The chlorophyll in greens can benefit anemia, reduce high blood pressure and calm nervousness. Did you know that chlorophyll is almost identical to hemoglobin which is found in red blood cells and used as an indicator for anemia? The only difference between the two molecules is that iron is in the center of the hemoglobin molecule and magnesium is in the center of the chlorophyll molecule. This may be why the chlorophyll in greens may have a beneficial effect on anemic conditions and why chlorophyll is sometimes called “the blood of plant life”. So if you are wondering, “What do I do with these green leaves I’m supposed to be eating?”, check out the recipes below.
EMERALD SESAME KALE
Eat cold or warm
(Look for the already prepared version in the deli at your healthy food store.)
4 bunches green kale
1/3 cup sesame oil
1/3 cup minced garlic
1/2 cup sesame seeds — toasted
1-1/2 tablespoons tamari soy sauce
1/2-1 tsp fresh grated ginger (optional)
Remove stems from kale and cut into 1/2 inch pieces. Rinse.
In a large saucepan add 2-3 tablespoons of water, heat over medium heat, add kale pieces and steam until wilted (about 5-8 minutes).
In saute pan, heat sesame oil, add garlic and saute until just slightly tan (do not brown or it will taste bitter). Remove from heat and stir in sesame seeds, tamari and ginger (if using). Toss with kale.
BRIGHT GREENS
on a bed of
CREAMY POLENTA (Cornmeal)
Adapted from Molly Katzen
GREENS TO USE: swiss chard, collards, kale, mustard greens, spinach, etc.
NOTES:
• Use small leaves if you can get them. This way you can probably avoid having to stem them and the only chopping necessary will be to cut them in half or so. If you can only get larger greens and they have considerable stalks, remove and discard the stalks and chop the leaves into bite-sized pieces.
• Saute the greens during the last couple of minutes of cooking the polenta so you can serve them together fresh from the stove.
• Polenta can be found in bulk bins at the healthy food store or near the flour section. One good brand is Bob’s Red Mill. Try to get the best quality if there is a choice to maximize the delicious taste of the corn. Polenta will keep for several days in a tightly covered container in the refrigerator. Reheat by mashing in a pot and adding water or milk, stirring until heated through.
• If you would like to add a little meat to this dish, fried bacon bits sprinkled on top of the polenta is a good match.
INGREDIENTS:
4 cups water
salt to taste
1 cup polenta (coarse cornmeal)
up to 1 cup grated cheese (fontina, sharp cheddar or Parmesan)
2 tbsp extra virgin olive oil
5 to 8 cups packed small greens (about 3/4 pound)- stemmed and chopped
1 tsp minced or crushed fresh garlic
Pour 3 cups water into a medium sized saucepan. Add about 1/2 tsp salt and bring to a boil. Meanwhile, place the polenta in a bowl with 1 cup cold or room temperature water and stir until it is completely moistened.
When the water boils, turn down the heat to a simmer and spoon in the wet polenta. It will blend in instantly. Cook over medium-low heat, stirring slowly and often until it turns creamy and thick (about 20 minutes). Remove from heat, stir in the cheese and add salt to taste if desired.
Place a large deep skillet over medium heat. After about a minute, add the oil and swirl to coat the pan.Toss in the greens and a dash or two of salt, turn the heat to medium-high and stir-fry, turning with tongs for about 30 seconds. Sprinkle in the garlic and cook turning with tongs for another minute or so until just slightly wilted and very bright green. (Denser greens like collards and kale will take longer than the more delicate greens like swiss chard, spinach and dandelion. Make sure they are still a bright green but easy to chew.) Divide polenta and place the freshly cooked greens on top. Serve immediately.
