Do you like spinach sautéed with olive oil and garlic? I love it! I like most greens – collards, kale, chard. I also like simple, easy one dish meals. I’ve been adding more plant-based meals for my health for the last several years. One of my favorite lunches is garlicky greens and beans.
Spinach is my favorite green leaf veggie and provides great nutritional value. (See Spinach Smoothie for more information ) As I blogged last year,
Just eating one serving of spinach a day can make your brain 11 years younger. A diet rich in leafy green vegetables help prevent cognitive decline according to recent research. It slows the aging process.
Researchers at Brigham and Women’s Hospital in Boston found that a woman’s chance of breaking a hip could be cut by almost a third with a daily intake of 109 micrograms of vitamin K . That’s the equivalent of a mere one cup of cooked spinach per day.
Today I using chard. Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E and iron. It is a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus and protein.
This fresh organic chard just begs to be sautéed. I remove the large spine and chop the greens.
Add a small amount of organic olive oil; the amount depends on the amount of greens. Maybe two or three tablespoons of olive oil for a bunch of greens. Add garlic; I like a lot of garlic but that is a personal preference. One or two cloves of garlic should be fine.
Most greens will cook down. Mature kale doesn’t cook down much but most others do. Baby kale does as well. If you want to add extra ingredients, that is an option. I often add carrots and several small cherry tomatoes. They add flavor and vitamins. Just think of your favorite additions to a stir fry.
This day I also had leftover steamed broccoli from dinner. I added that with the cooked beans after the greens are cooked. Just heat a minute or two and serve. My favorite bean to use is white beans. Today I used a can of organic white beans. Chickpeas are also a great addition. Both of these legumes absorb the flavor of the stir-fry and provide great fiber and protein. I have tried almost all kinds of peas and beans. I found kidney beans too strong for my dish. It’s better in chili.
Last week at my Tuesday visit to the local farmers’ market, my favorite grower had one bunch of unusual leaves. Deep green with some purple-red leaves, I was intrigued. What is that? Beet greens was her reply. For those of you who grow your own veggies, you probably know more about these greens than I do.
I was told they taste like a mild mustard green. So I bought them and gave them a try.
Since they were supposed to have a spicy flavor, I added black beans.
I didn’t have any tomatoes left to add to the pan; I think tomatoes would have made it even better. A spicy flavor which I enjoyed.
I just bought a new green to try; it’s called Jamaican Spinach. Not a true spinach but reportedly with a spinach taste. I will be cooking it for lunch with chickpeas. You can use almost any of your favorite legumes.
Thanks for visiting.
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