Seasoned Greens
Makes about 3 cups (750 mL)
Greens have an outstanding nutritional profile. Take a look at the protein, calcium, iron, other minerals, and vitamin A values listed in the nutritional analysis for this recipe! Make this robust dish using a single leafy green such as calcium-rich kale, or use any of the following, alone or mixed: collard, dandelion, mustard or beet greens, spinach, Swiss chard. Spinach or Swiss chard will produce a sweeter dish, though the calcium present in these and in beet greens is far less easily absorbed by the body than that in kale. Wash the greens well and remove and discard tough stems and stalks. Tougher greens, such as mature kale, may take a little longer to cook.
1 tablespoon (15 mL) coconut oil or olive oil
1/2 yellow onion, diced
2 cloves garlic, minced
12 cups (3 L) vegetable greens, cut or ripped into bite-size pieces
2 teaspoons (10 mL) ground cumin
1 teaspoon (5 mL) paprika
1/2 teaspoon (2 mL) dried thyme
1/4 teaspoon (1 mL) salt
1 tablespoon (15 mL) freshly squeezed lemon juice
Heat the oil in a large pot over medium heat. Add the onion and cook for 2 to 3 minutes or until translucent. Add the garlic, then the greens, cumin, paprika, thyme, and salt, stirring well to lift the seasonings into the greens. Partially cover and, stirring frequently, cook for 2 to 5 minutes (depending on how tough the greens are) or until the greens are warmed through, wilted, and tender to the bite. Remove from the heat, stir in the lemon juice, and serve warm or at room temperature.
Per cup (250 mL): calories: 192, protein: 9 g, fat: 7 g, carbohydrate: 31 g (1 g from sugar), dietary fibre: 6 g, calcium: 387 mg, iron: 6 mg, magnesium: 99 mg, phosphorus: 166 mg, potassium: 1266 mg, sodium: 276 mg, zinc: 1 mg, thiamin: 0.3 mg, riboflavin: 0.4 mg, niacin: 5 mg, vitamin B6: 1 mg, folate: 83 mcg, pantothenic acid: 0.3 mg, vitamin B12: 0 mcg, vitamin A: 2062 mcg, vitamin C: 326 mg, vitamin E: 3 mg, omega-6 fatty acids: 0.8 g, omega-3 fatty acids: 0.5 g
Percentage of calories from protein 17%, fat 28%, carbohydrate 55%
