Hail to the Kale

Hail to the Kale

I have been out-greened!  I often take pride in watching my daughters eat a bowl of quinoa, with pureed leafy greens.  I feel a sense of accomplishment when they don’t pick the broccoli out of their morning eggs.  I have to say, I thought my daughters ate a whole lot of greens.  Then, I met her.  A girl who suddenly threw everything into perspective and made me realize that my family could be eating even more greens!  This perspective-placing, bar-raising gal out-greened me.  After a chance conversation with this girl about graduating from the same nutrition school, I happened to notice her daughter sipping on something . . . something green!  This bar-raising, super mom juices and blends a green smoothie for her daughter everyday!  The woman was kind enough to share the recipe with me, but I didn’t have a free hand to write it down.  But I do remember the healthy glow her little girl had! 

Calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K, fiber, folic acid, chlorophyll, and many other micronutrients and phyto-chemicals.  Yes, we have seen these vitamins and minerals listed on cereal boxes, but factory infused, low-grade substitutes are not the same.  You can’t beat greens when it comes to nutritional value.

Broccoli, broccoli rabe, escarole, bok choy, watercress, mustard greens, napa cabbage, green cabbage, dandelion, arugula, endive, chicory, lettuce, mesclun, spinach, and beet greens.   Some greens are easy to eat in the form of a salad and can be decorated with a variety of fruits and nuts and a delicious dressing.  The trusty broccoli green can be enjoyed in a variety of ways as well.  Then, you have the big leafy greens that can be very intimidating to bring home to your kitchen (kale, collard greens, Swiss chard to be specific).  What do you do with them?  I have tried baking them, boiling them, and sautéing them.  I’ve tried everything to convince myself that I can enjoy these greens as a stand-alone dish . . . not happening for me.  So, I just add them to other dishes.  I add these leafy greens to everything.  Here are some of the ways that I do it:   

Kale:  Rinse the kale and take the bottom stems off and break the leaves into pieces about the size of your palm.  Put the kale in a pot and fill the bottom of the pot with water (maybe 2 cups) and sauté it for about 3-4 minutes on med-high.  The leaves should get darker and the kale should become a bit more manageable (easier to stir).  As soon as the leaves start to look a little wilted, take the pot off the stove.  Next, puree the kale and transfer it into a glass storage container.  Let it cool before you cover it and then put it in the fridge.  Now you have a big bowl of green goop!  What do you do with it?  Add it to everything!  Add it to your sauce, meatballs, smoothies and eggs.  For the girls, I add it to brown rice or quinoa; add a little tomato sauce and provolone cheese or a teaspoon of butter and cheddar cheese.  Start out with a tablespoon here a tablespoon there, and then push yourself a little each week to try more.  Hail to the kale! 

Collard greens: Rinse the Collard greens and take the bottom stems off and break the leaves into pieces about the size of your palm.

 

• Vegetable Soup - Get out a large pot.  Chop 8 carrots and a 1 large stalk of celery (really you can add as many carrots and celery stalks as you want).  Sauté a medium size yellow onion in 3/4 cup of water and a 1-teaspoon of unsalted organic butter.  Once the water is almost evaporated, take pot the off the stove and add carrots, celery, and water (fill your pot half-way with water).  Put back on the stove at medium high.  Add 3 cloves of garlic and a handful of fresh parsley.  Add 3 pinches of sea salt and 3 pinches of black pepper.  When everything comes to a boil put on low and add collard greens.  Let cook for about ½ hour stirring every few minutes (you can let it cook longer if you want vegetables to soften more; I just never have that kind of time).  At this point, you can do anything you want with this delicious vegetable soup.  Puree it and add a grain to it.  Put beans in it or add chicken.  For my daughters, I puree it and add a grain and some parmesan cheese.  Again, endless possibilities.

Here is some information from a handout I received from The institute of Integrative Nutrition:

“Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick.  Greens help build your internal rain forest and strengthen the blood and respiratory systems.

Some of the benefits from eating dark leafy greens are:

            Blood purification

Cancer prevention

Improved circulation
            Strengthened immune system
            Promotion of healthy intestinal flora

Promotion of subtle, light and flexible energy

            Lifted spirit and elimination of depression
            Improved liver, gall bladder and kidney function
            Cleared congestion, especially in lungs by reducing mucus

Spinach, Swiss chard, and beet greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil.  This will balance the effect of the oxalic acid.”

From my experience, the freshest leafy greens can be found at Wild By Nature in Huntington and Makinajian Farm in Elwood.  Trader Joe’s in Commack also carries leafy greens, but they are pre-rinsed and in a bag.  Not a bad place for new leafy green eaters to start, but fresh is really the way to go.  Stop and Shop in Northport is inconsistent with the leafy greens that they offer, but I have seen broccoli, broccolini, and broccoli rabe there. 

Branch out and sneak it in!  Out-green someone!

Love deeply and eat mindfully,

Kim Gilroy