Dark, leafy greens are everywhere because it's greens time of year in Central Texas. You can find them everywhere from supermarket bins to farmer's markets.
Greens fall into two categories: Brassicas, including cruciferous vegetables such as mustard, kale and arugula; and chenopods, represented by spinach, chard and beet greens.
Carol Ann Sayle of Boggy Creek Farm writes a delightful regular newsletter about the farm and recently observed: "... some moments of work -- in freezing, wet and windy weather - have seemed more like a nightmare than a joy. However, as in any season, winter has its own beauty and many rewards - the frequent days when 'life is good.' The bonus is that the crops of late fall and winter (brassicas, carrots, greens, etc.) rival all others, even good tomatoes." You can sign up for her newsletter on the Boggy Creek Farm Web site.
Why You Should Eat Your Greens
Broccoli, cabbage, Brussels sprouts and spinach are supplemented by several varieties of kale, plus arugula and Swiss chard which can provide even more nutrient power than their more familiar cousins. For example, kale has exceptional vitamin content (Vitamins A, B6, C and K) plus is packed with calcium and magnesium. Antioxidants in members of these plant species have been shown to reduce the risk of colon cancer and may be useful in preventing several other forms of cancer through neutralizing free radicals in the body It also includes seven times the amount of beta-carotene (which protects against skin diseases) and 10 times the amount of lutein (known to help protect the eyes). And that's just in a cup.
Other greens also pack a power punch. If you can, find a way to serve them three times a week while they are fresh and abundant. Right now, it's easy to find organic greens in farmers markets and even in grocery stores.
Winter greens such as kale and Swiss chard have strong flavors. Although they can be eaten raw, most are best served at least lightly steamed to help break down their fibrous texture. Just rinse well, remove any tough stems and tear into pieces.
Serving Winter Greens
Young greens are more tender - older leaves tend to be tough and leathery. Here are some ways to prepare and serve them that work well.
Salads. Many young winter greens can be eaten raw and add a flavorful bite to salads. Those include baby chart, mustard, spinach and arugula. In fact, you'll find many of these leaves included in various packaged salad mixes along with lettuce and other leaves. If they are available you can mix your own.
Stir Fry. If you tear your greens into bite-sized chunks, you can stir fry quickly in a little oil just to wilt, then add a tiny bit of liquid to create steam. Cook just long enough for the greens to be crisp tender. You can add a variety of flavorings such as garlic (when you add the oil), lemon juice, vinegar, ginger or anything else you fancy. Greens accept a variety of flavor additions well, so experiment to find what you like best.
Braising. This method of cooking brings to mind the greens of the old south that were cooked in a little bacon fat, then enough liquid nearly to cover and simmered slowly.
Additions. Chopped greens can be tossed into soups, bean-based combination dishes, omelets or other recipes containing a mix of vegetables. You get a big nutrition boost plus a little touch of bitterness to give many recipes added flavor.
Stir Fry Greens
Serves 4
This recipe for greens makes a great side dish for almost any form of braised, grilled or baked meat.
Ingredients
2 bunches kale or Swiss chard, cleaned, stripped of woody stems and torn into manageable pieces
2 TBS extra virgin olive oil
3 garlic cloves, sliced extra thin or minced
1/4 cup chicken broth
Dash lemon juice
Directions
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Heat oil in a large wok or saute pan on medium heat.
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Add garlic and cook until soft and fragrant.
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Begin adding torn greens (you can dump them in all at once if your pan is big enough or add to the batch as the greens cook down).
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Once all the greens are barely wilted, add the chicken broth and cover until steam forms.
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Watch the greens carefully so they cook to crisp-tender and are not soggy.
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Remove pan from heat, toss in dash of lemon juice, mix and serve immediately.
