Basic Greens

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Greens are good and good for you. I love greens: Swiss chard, spinach, beet, mustard, amaranth, collard, radish, kale and so many others are all great to eat. I also love the leaves of cauliflower, broccoli, and brussel sprouts and cook them in the same manner, chopping the stems and cooking them a little longer.  (I do not use carrot tops as they concentrate arsenic from the soil).  I’m always surprised when people tell me they don’t like greens. They usually haven’t had them prepared in a way they like. The usual method of cooking greens with salted pork or bacon is tasty to many, but takes awhile, and the greens are very, very cooked. My method takes almost no time at all, and results in a light, bright just wilted green that’s delicious, and healthy. 

Greens are packed with nutrition and a great source of fiber. They are rich in iron, potassium, zinc and other minerals.  Amaranth is a rich source of folate, and other B vitamins. Swiss chard and beet greens are rich sources of vitamin A, which is more readily absorbed by the body if eaten with a little good fat, like extra virgin olive oil. Overall, the nutritional profiles of all greens are such that it’s a shame not to have them as a regular part of our meals. They also keep you feeling full with very few calories.

Greens need to be washed well. I soak mine in lots of water in the sink, allowing dirt to sink to the bottom, and then drain (see Food Safety). I separate the leaves from the stems, which I chop and sauté before adding in the greens.  

This is more a method than a recipe and can be adjusted for various quantities as ‘a bunch’ varies tremendously.  Remember, that greens cook down considerably, so start in a large pan. You will end up with a much smaller volume in the end.  Always salt at the end, when you can see the cooked amount, otherwise you’ll usually end up with overly salty and watery greens.

I’m showing rainbow chard here, because that’s what’s growing where I am. It’s also very tender and sweet. And pretty. 

RECIPE: Basic Greens

INGREDIENTS  

  • 1 bunch greens  (washed and chopped, about 8 cups of greens)
  • 1 Tablespoon extra virgin olive oil
  • 1/2 teaspoon red pepper flakes (optional) 
  • 1 teaspoon vinegar (I like champagne and cider) 
  • Salt and Pepper

PROCESS

  1. Heat oil in large pan with pepper flakes. 
  2. Add the stems and sautee for 3-4 minutes to soften. 
  3. Add greens and toss to wilt and cook through.
  4. Add vinegar, salt and pepper to taste and toss to evenly distribute. 

Makes 4 servings.

Tricolor Vegetables w Bengali 5 Spice (panch phoran)

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One of the many joys of seasonal cooking is embracing doing the best with what you’ve got. Such is my journey with purple cabbage. I don’t give it much thought at all. I look at it and immediately think cole slaw.  But Sarment, one of the farmers I visit every week knowing everything he grows is delicious, had several adorable little purple cabbages a few weeks ago. He also had gorgeous Swiss chard and the usual divine sweet potatoes. These items came home with me and became the inspiration for this dish. 

I have been making this regularly and eating it with a side of Greek yogurt as lunch. It’s lovely to look at, and the purple cabbage retains its color and crunch to balance against the gently wilted chard and creamy sweet potatoes. Everyone, especially children, are always interested in this dish. It’s appealing.

I have used an Indian spice mix here as it is round in taste, flavorful, mild and compliments the vegetables. It’s a particularly good complement to cabbage. Traditionally used in the Indian state of Bengal, panch (five) phoran (whole spice) is a mix containing fennel, nigella(onion seeds), mustard, fenugreek and cumin. It is used in a old vegetable dish popular in Bengali households called chachori, where no part of any vegetable is wasted. This tradition is being slowly lost in favor of more sophisticated foods, but it’s too delicious not to rescue.  You can also use coriander in place of the cumin.  You can make your own (equal parts of each) or buy it online.  Spices have medicinal and health properties that have been studied in Ayurvedic medicine for centuries. This blend contains spices that act as anti-oxidants and are believed to reduce inflammation. 

Something this beautiful, easy and delicious makes cooking a delight. Serve it as a side dish, eat with a piece of bread, a small bowl of rice, or with yogurt (like me).  I hope you will enjoy it as much as I do.

RECIPE: Tricolor Vegetables with Bengali 5 Spice

INGREDIENTS

  • 2 tsp panch phoran
  • 1 Tsp expeller pressed canola
  • 3C chopped sweet potatoes
  • 3C chopped purple cabbage
  • 1 C chopped Chard stems
  • 4C chopped Chard leaves
  • 1 tsp salt
  • 1/2 tsp cayenne (more to taste)
  • 1/4 tsp turmeric

PROCESS

  1. Heat spices in the pan slowly with oil until the mustard seeds just start to pop.
  2. Add the sweet potatoes and remaining spices and sauté for 2-3 minutes, covering occasionally.
  3. Add the cabbage, toss, and cook covered for 3-4 minutes.
  4. Add chard stems and cook covered 3-4 minutes.
  5. Add the chard leaves and toss to gently wilt.  

Adjust seasonings and enjoy.   Serves 4.