How to Pick Out, Prepare, & Love a Variety of Greens

 

With the big romaine crisis of 2018, you may be wondering – what do I eat now? I know I need some green food with my meal, but what is swiss chard? How do I cook it? Are the stems really edible?

Well my LOVE of greens is known amongst my friends and I’m happy to introduce you to a few newbies like mustard greens, reacquaint you with an old kale friend, or perhaps teach you some new ways to prepare collard greens.

The grocery store and farmers markets are often full of greens – year round! This is wonderful…if you know what to look for. Most of these fluffy bunches of fiber can be prepared in less time that it takes to make potatoes. It’s just a matter of recognizing it at the store and being adventurous in the kitchen!

A Gentle Leap could be picking out one of these greens to try, sourcing it, and preparing it in a way that appeals to you. Mindful practices and self-care come in many forms. Connecting with your food by understanding where it comes from and what season to purchase is one of those forms.

Let’s explore the flavor profile, seasonality, nutritional benefits, and ways to prepare some of the more common greens you see each week!

A note on ingredients: If it’s possible for you, try and use only organic produce. Farmers markets are a wonderful place to try new seasonal items, but your neighborhood store also works. I’ve found the best prices for organic fruits and veggies at Natural Grocers if that’s an option near you. If you are cooking your veggies in high heat, remember to use saturated fats that will not oxidize at high heats, like organic cold-pressed coconut oil or pasture raised grass fed butter or ghee.

Bok Choy

• Flavor Profile: Clean, peppery (sweet when fresh), milder than mustard greens
• Peak Season: Spring – Fall (check out the Seasonal Food Guide for state by state info)
• Key Nutrients: Vitamins A, C and potassium
• Good Companions: Olive oil, coconut oil, black sesame seeds, garlic, lemongrass, ginger, lemon, lime, shallot, liquid amino acids
• How to Prepare: The leaves are far more delicate than many other greens and should not be overcooked. The stems are edible and provide a tasty crunch in stir-fries or rice dishes. Try sautéing the stems until desired tenderness and then adding in the leafy greens to finish. Bok Choy is also known as Japanese spinach and is well paired with stir-fries, curry, or simply as a side dish with some ginger or garlic.

 

Chard

• Flavor Profile: Mellow sweetness, salty, similar to spinach and beet greens
• Peak Season: Spring – Summer (check out the Seasonal Food Guide for state by state info)
• Key Nutrients: Vitamins A, B, C, E, K, and calcium, magnesium, iron, zinc, protein, fiber
• Good Companions: Olive oil, butter, lemon, red wine vinegar, thyme, cilantro, basil, cumin, nutmeg, eggs, quinoa, lentils, chickpeas
• How to Prepare: Lightly steam, braise, or sauté in olive oil or butter with salt and pepper is always dependable. The whole plant is edible, so try cutting up the stems like you would celery and sautéing first and adding the cut up leaves to the hot pan for a few minutes until tender. The crunchy stems are also great on their own, which can be sautéed and added to pasta, rice, eggs, or a curry. Chard soup is also delicious when pureed with onion, potato, and thyme to a velvety texture. Add bonus – the stalks come in a variety of colors – a feast for the eyes!

 

Collard Greens

• Flavor Profile: Slightly bitter, mellow, smoky, stronger flavor than chard & kale
• Peak Season: Winter – Spring (check out the Seasonal Food Guide for state by state info)
• Key Nutrients: Vitamins A, C, K, and calcium, iron, fiber
• Good Companions: Olive oil, butter, coconut oil, sweet potato, apple, carrots, beets, basil, legumes, sunflower seeds, eggs
• How to Prepare: The leaves are a bit tougher than some of their Brassica family cousins, but the cooking time is still about the same. Try braised or sautéed until tender then add to quinoa, pasta, or as a substitute for lasagna noodles. Because the leaves hold their form, they can also be used as a wrap instead of a tortilla, for spring rolls, breakfast tacos, or stuffed with rice and veggies. For the more adventurous you can slice thin and enjoy raw in a salad, make into a pesto, or even add to a smoothie.

 

Kale

• Flavor Profile: Earthy, peppery, robust
• Peak Season: Fall – Winter (check out the Seasonal Food Guide for state by state info)
• Key Nutrients: Vitamins A, B, C, E, K, and calcium, iron, potassium, fiber
• Good Companions: Olive oil, butter, coconut oil, salt, pepper, garlic, crushed red pepper, mustard, horseradish, onions, potatoes, eggs
• How to Prepare: Almost impossible to overcook, slice into strips and sauté over medium heat for 10-15 minutes until tender. Can also be tasty when it’s a bit charred from higher heat. Kale is a tasty addition when added to egg dishes, pasta, stir-fries, soups, stews, and chili. It has a robust flavor profile, so it does well when paired with similar ingredients. Or try a raw kale salad, but make sure you massage the leaves first with your hands. This breaks down the cellulose and gives them a silkier texture. Don’t over massage though, you still want the leaves to feel crisp – best way to tell is by tasting. Kale is also delicious when added to smoothies – try one with banana, cinnamon, maple syrup, and non-dairy milk.

 

Mustard Greens

• Flavor Profile: Well, like mustard: pungent, peppery, spicy, small spring leaves tend to be milder in flavor than the larger more mature leaves in late summer
• Peak Season: Winter – Spring (check out the Seasonal Food Guide for state by state info)
• Key Nutrients: Vitamins A, B, C, E, K, and calcium, copper, manganese, fiber
• Good Companions: Olive oil, butter, salt, liquid amino acids, toasted nuts, white beans, garlic, onion, beets, potatoes, red wine vinegar, eggs, quinoa
• How to Prepare: Try braising, sautéing, or steaming leaves until tender. Tasty when added to pasta, casseroles, or frittatas. Can also be eaten raw in a salad if thinly sliced.

Would love to hear about your adventures at the grocery store or experiments in the kitchen in the comments below. Remember, it’s not about trying all of these at once and checking them off of a list – one at a time – Gentle Leaps!