October 14, 2017
I firmly believe that one of the most important things you should do to improve your diet is to eat more greens. All kinds of greens, especially leafy greens. Kale, spinach, Swiss Chard, collards, beet greens, bok choy, gai lan, parsley, cilantro as well as broccoli, peas, snap peas, and green beans. In fact, Dr. Caldwell Esselstyn, author of Prevent and Reverse Heart Disease, recommends his patients eat greens at every meal. Recently I have been trying to implement this recommendation – trying to find ways to incorporate greens into every meal.
Breakfast – My favorite way to consume a serving or two of greens every morning is a green smoothie or a wheat grass shot. This fall, I planted several rows of wheat grass in my garden. A couple ounces of wheat grass juice is an amazing way to start the day.
My go to recipe for a green smoothie is simple – 2 cups water, 2 cups greens and 2 cups fruit. This combination produces a flavorful smoothie with a significant amount of greens in every glass. My favorite combination is kale, banana and mango, but the combinations are endless. As you learn to love your green smoothie, start increasing the amount of greens (eg 2 cups water 3 cups greens and 2 cups fruit.
Steaming or boiling greens quickly reduces a big pile of raw greens into a small bowl of green goodness. As a kid, I remember hating cooked greens, but now have learned to like them. The trick is not to over cook them and to season them well. One of my favorite ways to eat cooked greens is a simple side dish of steamed greens (kale, Swiss Chard or beet greens) seasoned with salt and a dash of lemon or balsamic vinegar.
Greens are also great added to casseroles, burgers, stir fries, soups and stews. Chop them up fine and you can sneak them into most dishes. And don’t forget lots of bright greens in your salad. Try to have several servings (1 cup of chopped raw greens is one serving) of raw and cooked greens every day. They are loaded with protein, calcium and a whole host of vitamins, minerals and antioxidants.
A few of my favorite recipes are below.
Penne with Swiss Chard, Olives and Currants
- 4 large shallots, peeled and diced small (or substitute onion)
- 2 bunches Swiss Chard
- 4 cloves garlic, minced
- 2 tsp fresh thyme, minced (or 1/2 tsp dry)
- 1 pound whole grain penne, cooked
- salt and pepper
- 1/2 cup Kalamata olives, pitted and chopped
- 1/2 cup currants
Remove stems from Swiss Chard and chop the stems into small pieces. Slice the leaves into thin strips. Cook penne until just tender. Drain and keep warm. While pasta is cooking, sauté shallots and chopped stems for a few minutes. Add garlic and thyme and sauté a few minutes longer. Add a tbsp of water if needed to prevent sticking to the pan. Add sliced Swiss Chard leaves and a couple tablespoons of water. Cover and let steam until chard is cooked and tender. Add olives and currants. Taste and add salt and pepper as necessary. Toss with penne and serve immediately.
From The Forks Over Knives Cookbook by Dell Sroufe
Mushrooms Kale and Potatoes
Serves 2 to 3
- 3 cups chopped potatoes (Yukon Gold or Red)
- 1/2 onion, chopped
- 2 garlic cloves, minced
- 4 cups chopped mushrooms
- 6 cups Kale, chopped and stems removed
- 2 tbsp soy sauce
- 1 to 2 teaspoons chili paste (like Sambol Olek or substitute crushed chili peppers)
- black pepper
In a saucepan, sauté onion, garlic and mushrooms until onion is translucent. Add a tablespoon or two of water if necessary to keep from sticking to the pan. Add potatoes and a small amount of water. Cover and let cook until potatoes are tender. Add more water as necessary to keep from sticking and form a gravy. When potatoes are tender, add kale, cover and steam until kale is bright green and tender. Add soy sauce and chili paste and stir until combined. Season with black pepper and serve immediately.
from Forks Over Knives, The How To Companion to the Feature Documentary Forks Over Knives
Greens with Maple Mustard
- Greens, chopped and stems removed (Beet greens, kale or Swiss Chard)
- 2 tbsp Dijon mustard
- 1 tbsp maple syrup
- 2 tsp lemon juice
Mix mustard, maple syrup and lemon juice together. Boil or steam greens just until bright green and tender. Drain and drizzle with a bit of maple mustard sauce. Season with salt and serve.
Kale and Miraculous Walnut Sauce
- 1/2 cup walnuts
- 1 garlic clove
- 1 tbsp soy sauce
- 3/4 cup water
- kale, chopped and stems removed
In a blender, combine walnuts, garlic, soy sauce and water. Blend until smooth. In a large pot, bring a quart of water to boil. Add kale and cook covered for 3 to 5 minutes, until kale is bright green and tender. Drain and serve with walnut sauce. This is great on baked or mashed potatoes instead of the usual butter and sour cream.
In salads, try to choose salad greens that are bright green over pale ones – like romaine over iceberg lettuce. Don’t limit your salad greens to lettuce only. Kale, beet greens and spinach are great in salads. When introducing more robust greens, add them in small amounts along with your regular lettuce. A Caesar salad made with romaine and kale is a great way to get your family to eat kale.
When using kale in salads, chop it fine and sprinkle a bit of lemon juice on it. Massage it with your hands for a minute or so to tenderize it. Some people find kale bitter and tough and I find this helps counteract this.
You can find my favorite kale salads at the following links: