Sautéed Winter Greens
1 large bunch Greens (chard, kale, or bok choy)
2-4 Garlic Cloves Crushed
1 Onion chopped
2 Tbl Olive Oil - For an oil FREE alternative use vegetable broth
Salt and pepper to taste
1) Wash greens well.
2) Remove leaves from stems. Layer leaves and roll into a tube. Cut greens into thin bite-size pieces.
3) Heat a large deep frying pan over med-high heat; add olive oil** once pan is hot.
4) Add onion and sprinkle with sea salt sauté onion in olive oil for 3 minutes or until soft .
**Oil FREE alternative: use small amount of vegetable broth to brown onion;
add as onions slightly brown. This creates a carmalizing effect and is very tasty.
5) Add greens, stir to mix, cover and let cook for 2-3 minutes until soft.
6) Add garlic sauté for an additional minute.
7) Remove from heat. Sprinkle with fresh ground pepper.
If desired, consider adding sesame oil, tamari, lemon juice, balsamic vinegar, or red wine vinegar.
As you walk the vegetable aisle in the grocery store inevitably you encounter those bunches of hardy dark leafy greens. Dark leafy greens are a great source of vitamin C, beta carotene and folic acid. Chard, collards, bok choy and kale are all part of the brassica vegetable family. Brassica vegetables are regarded highly for their nutritional content.
Most of us have heard of the southern recipes for boiling the collard greens until they are brown and limp but otherwise we know little of these deep green wonders. Sautéing is one of the easiest things to do and by adding a vinegar or lemon juice at the end the bitter taste is lost and sweetness is brought out. The acid in the vinegar and lemon juice also assists in breaking down the vegetable so that the rich mineral content is easier absorbed by the human body.
Recipe provided by Reba Akin ND
Adapation by Judy Heller