|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 1g||3%|
|Total Carbohydrate 5g||2%|
|Dietary Fiber 1g||5%|
|Total Sugars 1g|
|Vitamin C 25mg||127%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
New to cooking with greens and just looking for a simple way to prepare them? A great way is to just lightly sauté them with a bit of garlic, along with scallions or shallots in olive oil. Add a sprinkle of sea salt and pepper. You might want a little heat, so you can add a touch of hot sauce, or a bit of acid; lemon juice plays really well with bitter greens, brightening them up. That's all you really need.
This recipe calls for either kale or Swiss chard, along with a bunch of spinach as well. You can use any kind of kale you want, whether it's curly or Tuscan (or dinosaur) kale. All of these greens are super healthy, with vitamins A, C, K, iron, potassium, phosphorous, calcium, magnesium and fiber. It's hard to go wrong.
Vegetarian, vegan, and gluten-free, these sautéed greens are super nutritious and delicious and make a great side dish. Otherwise, consider serving baked or fried tofu on top, and you've got a simple vegetable stir-fry to accompany quinoa, rice, or any other grain or grain mix. If you're not eating vegan, grate a little cheese right on top; try fresh parmesan or a goat gouda.
1 large bunch kale (or Swiss chard)
1 large bunch spinach
2 to 3 cloves garlic, minced
1 tablespoon olive oil
3 large green onions, chopped (or 1 large shallot, minced)
Sea or kosher salt, to taste
Freshly ground black pepper, to taste
Gather the ingredients.
Before you start, make sure your greens are prepared and ready to go. Give them a good rinse and let them dry, or pat them dry gently with clean towels.
The thickest parts of the stems need to be removed from kale and chard, but the thinner, softer stems are fine to leave on. Coarsely chop into chunks a bit bigger than bite-sized. Greens will cook down and reduce in size.
Once your greens are prepared, heat the garlic in olive oil over medium heat for about a minute.
Add the onions or shallot and heat for another 1 to 2 minutes.
Add kale or chard and heat until just barely tender—about 6 to 8 minutes for kale, and a little less for the chard.
Add the spinach, stir ingredients together gently, and cook just until wilted but still bright green—about 1 to 2 minutes.
Season with salt and pepper, to taste.
Any combination of greens will work in this recipe. You can use collards, which will take a little longer than kale or chard, you can use all spinach if you want a taste that's a little earthier. If you like peppery, bitter greens, try a combination of arugula with these other greens, or cook up some broccoli rabe, which is the most starkly bitter of all of them.
If all you've got on hand are baby greens such as kale or spinach, you can use them, too. Just be aware that they'll cook quickly, within a matter of minutes.
If you've never sautéed greens such as kale, Swiss chard, and/or spinach, it may look like a lot in the pan. They will shrink down when they cook, but the trick is to not overcook them; then they just get soggy. This recipe maximizes their tenderness and cooks them in batches because they take up a lot of room in the pan, and cook at different rates.
Feel free to drizzle the cooked greens with your favorite high-quality extra virgin olive oil if you've got one. It will taste delicious.