Kale and Dark Leafy Greens Your Family Will Love

We’ve all heard we should add more dark leafy greens to our diets. But the word that is often left out of that sentence is “dark”.

The leafy greens that are most consumed – lettuce – unfortunately, are the lowest in nutrients. But greens like kale, collards, mustard greens and swiss chard are packed full of important nutrients like:

• anti-oxidants that help your eyes, immune system and skin
• minerals, like potassium, that are important for your bones and your nerves
• compounds to help support your liver
• and kale is rich in folate which is essential for healthy hormones and brain chemistry.

Here are 4 simple ideas to get you started on incorporating these power-house foods into your life. Please share your ideas in the comment section below.

The Secret to Tender Greens

Kale and collard leaves have a stem that is pretty tough so you’ll want to “de-bone” them. Use a sharp knife to cut out the center stem out before cooking. I usually fold the leaf in half so the stem is exposed then just make one slice to remove the stem.

Be sure to wash greens thoroughly in a sink of cold water first – not only does it remove dirt and grit but it rehydrates limp leaves.

Recipes

1. Green drinks can be a great way to increase the nutrient level of your diet. However, if you have a thyroid condition you may want to limit the amount of raw kale you consume. Here’s a simple Green Drink:

   6-8 kale leaves
   1 English cucumber (or 2 Persian cucumbers)
   2 apples
   4 stalks celery
   1/2 lemon (with zest removed)

2. (Sweetish) Saute:  Dice half a sweet onion ad saute in olive oil until translucent. Wash, de-bone and roughly chop a bunch of kale. Add the kale to the onions and stir to coat in oil. Add 2 tsp balsamic vinegar and cook for 5 minutes covered. When kale is soft add 1/4 of pine nuts and 1/4 of currants. Cook for another couple minutes. Yum!
3. Savory Saute:  Wash, de-bone and chop a bunch of collard greens or mustard greens.  Cook a few slices of grass-fed pork bacon in a stock pot and set bacon aside. Retain a tablespoon of bacon fat in the pot and add a couple cloves of minced garlic. Saute till fragrant, then add the chopped greens and stir to coat the leaves. Add a tablespoon of water or broth and cover the pot. When greens are soft add the chopped bacon. Optional – sprinkle with crumbled feta cheese.
4. Simple Swiss Chard – wash thoroughly and don’t remove stems. Just cut the lower stems into small, 1/2″ thick slices. roughly chop the rest. Steam for about 8 minutes. Sprinkle with salt. Enjoy!

Would love to hear how you get dark leafy greens in your diet. Share your comments below!

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Dr. Marina Rose helps both men and  women with nutritional and hormones imbalances in and around the city of Sunnyvale, CA by addressing the underlying cause.