Eat Your Greens
by Robin Asbell
They’re So Good for You

We all know we should eat more vegetables, especially the green leafy ones. But unless you’re from the South or another country, you may never have learned to appreciate the darkest, most nutrient-dense leafy greens. That’s going to change with these tasty recipes.

If vitamins A, C, and K, carotenoids, iron, minerals, phytochemicals like sulforaphane and indoles, and fiber in leafy greens aren’t enough incentive for you to “go green,” consider this: Folate in dark, leafy greens has been associated with slowing cognitive decline in older adults, according to a study at Tufts University.

Spring greens range from mild-flavored Swiss chard and beet greens to peppery arugula and the slight cabbage-like taste of kales and collards. Whether steamed or briefly boiled, greens need only a toss in a pan with some olive oil and a squeeze of lemon or vinegar for fabulous flavor. Or try my recipes.

Mumbai Kale with Lentils
40 minutes prep time — serves 6 to 8
2 tsp vegetable oil
1-1/2 tsp whole cumin seed
1-1/2 tsp black mustard seed
1 medium yellow onion, chopped
1 Tbsp ginger root, grated
1 small jalapeno, seeded and minced
1/4 tsp turmeric
1/2 c lentils, rinsed and cleaned
2 c low-sodium vegetable stock
1 red bell pepper, seeded and chopped
3/4 c tomato puree
1 bunch kale, stemmed and chopped
2 Tbsp fresh lemon juice
1/2 tsp salt

In a large skillet, heat the oil and cook the cumin and mustard seeds until fragrant and golden. Add onions and saute until transparent. Add the next six ingredients, cover, and cook until the lentils are tender, about 45 minutes.

Add the remaining four ingredients and simmer for 5 minutes, just until kale is softened and dark green.

Per serving: 92 Calories, 5 g Protein, 15 g Carbohydrates, 4 g Fiber, 2 g Total fat (1 g mono, 1 g poly), 196 mg Sodium, HHHHH Vitamin K, HHH Vitamin C, HH Vitamin A, H Vitamin B6, Copper, Iron, Manganese

Lemony Garbanzo Collard Stew
30 minutes prep time— serves 4
This hearty stew offers a one-two punch with leafy greens and lemon, helping you to absorb the iron in the greens.

2 tsp extra-virgin olive oil
1 large onion, chopped
2 cloves garlic, minced
2 c low-sodium vegetable or chicken stock
1 can garbanzo beans, drained
1 bunch collard greens, stripped from stems
1 tsp black pepper
1 tsp cumin
Salt, to taste
1 Tbsp fresh lemon juice

In a large pot, heat the olive oil and saute the onion. Cook, stirring, until the onion is golden. Add the garlic and cook for a minute, then add the stock. Bring the stock to a boil and add the garbanzos and collards. Return to a simmer and add seasonings. Simmer for 5 minutes until the collards are tender. Add lemon juice just before serving.

Per serving: 149 Calories, 8 g Protein, 22 g Carbohydrates, 5 g Fiber, 4 g Total fat (1 g sat, 2 g mono, 1 g poly), 63 mg Sodium, HHHHH Vitamin K, Copper, H Vitamin A, B2 (riboflavin), B3 (niacin), C, Folate, Iron, Magnesium, Phosphorus, Zinc

Italian Swiss Chard
20 minutes prep time — serves 6
Swiss chard combines the tenderness of spinach and the sturdiness of kale. You can substitute red or green chard or spinach.

16 oz Swiss chard (2 bunches)
2 Tbsp extra-virgin olive oil
1 medium red onion, sliced
3 cloves garlic, coarsely chopped
1/4 c golden raisins
1/2 tsp salt
2 Tbsp pine nuts

Tear chard leaves off the stems, wash the leaves, and dry them in a salad spinner or on paper towels. If desired, thinly slice the stems as well. In a large skillet, heat the olive oil and add the red onion and the sliced stems, if using. Over medium-high heat, stir until softened and slightly browned. Add the chard leaves and remaining ingredients. Stir, turning the leaves until they are evenly wilted and deep green. Serve immediately.

Per serving: 97 Calories, 2 g Protein, 10 g Carbohydrates, 2 g Fiber, 6 g Total fat (1 g sat, 4 g mono, 1 g poly), 259 mg Sodium, HHHHH Vitamin K, HH Vitamin A, H Biotin, Vitamin C, E, Copper, Iron, Magnesium, Manganese, Molybdenum

Mixed Greens & Feta Pie
45 minutes prep time n serves 6
Greek cuisine has a long tradition with all sorts of leafy greens, which work well with feta. If you prefer, you can make this without the rice crust.

1/2 c short-grain brown rice
1 c water
Vegetable oil spray
1/2 lb collard greens, stems removed
1/2 lb Swiss chard, stems removed
1 Tbsp extra-virgin olive oil
1 medium onion, chopped
2 cloves garlic, chopped
2 tsp fresh dill
2 tsp dried oregano
1/2 tsp salt
1/2 tsp freshly cracked black pepper
8 oz feta cheese, drained
4 large eggs, lightly beaten
1 Tbsp pine nuts

For rice crust, if using:In a small saucepan, combine rice and water, and bring to a simmer. Cover, reduce heat to low, and cook until water is absorbed, about 45 minutes. Cool. Lightly spray a pie pan with vegetable oil spray, and press the cooked rice into it. Preheat oven to 375°, and set rice crust aside until filling is ready.

Boil a large pot of water. Strip the leaves off the stems of the greens. Plunge the leaves into the boiling water for 2 minutes to blanch. Drain, rinse with cold water, and squeeze water out. Mince leaves finely.

In a large fry pan, heat the olive oil and saute the onion until clear and sweet. Add the garlic, cooking for another minute, and then the minced greens. Cook until greens are dry. Remove from heat and stir in dill, oregano, salt, and pepper. When slightly cooled, crumble in feta and stir in the eggs. Scrape into rice crust (if using), smooth the top, and sprinkle with pine nuts. Bake at 375° for 35 to 40 minutes.

Per serving: 257 Calories, 12 g Protein, 20 g Carbohydrates, 3 g Fiber, 15 g Total fat (7 g sat, 5 g mono, 2 g poly), 650 mg Sodium, HHHHH Vitamin K, HHH Vitamin B2 (riboflavin), Manganese, HH Vitamin A, B6, B12, Biotin, Calcium, Molybdenum, Phosphorus, Selenium, H Vitamin B1 (thiamine), B3 (niacin), C, E, Folate, Pantothenic acid, Copper, Iodine, Iron, Magnesium, Zinc

Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Off the charts (100 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source