Note: this piece first appeared in the March 2006 issue of Clark Wellness ForkBytes.

Serves 4

1 bunch collard greens, washed and sliced (stems sliced separately)
1 tablespoon extra-virgin olive oil
1 teaspoon black pepper
pinch sea salt
1/2 cup water
1 cup fresh chopped dill
1 cup fresh chopped parsley

Heat oil in a large skillet with pepper and add stems, if using, to sauté alone for a minute or two. Add leaves and sea salt and sauté about 3 minutes.

Add water (stepping back to avoid splattering oil), cover pan, and allow to steam for 3 to 4 additional minutes.

When collards are just tender, stir in herbs and serve immediately.

Delicious, nutritious collard greens come from an ancient plant — the predecessor to wild cabbage. The large, heavy leaves are at their peak from January to April (although they’re available all year round).

Collard greens are a nutritional powerhouse. They contain large amounts of the antioxidants vitamin C and beta-carotene, the precursor to vitamin A. As a member of the cruciferous vegetables family, the collard plant also contains numerous cancer-preventive phytonutrients. Collards also contain a good amount of manganese, an essential trace mineral helpful in assimilating vitamin C.

Collards have enjoyed a long history in the United States as an essential component of soul-food and southern cooking. But the traditional preparation (with ham hock) isn’t the only way to enjoy these flavorful greens. They’re wonderful lightly steamed and seasoned with umeboshi vinegar or sautéed in olive oil with lots of garlic. Try our collard recipes for more creative ideas!

I was lucky to teach a very successful cooking class last month to a group of people who either live alone or are the only members of their household interested in preparing healthful, natural meals. Below are the five most common challenges I encounter with clients who cook only for themselves that I shared with them — and suggestions for overcoming those challenges.

Challenge #1: I can’t get motivated!
SOLUTIONS: Make cooking a pleasure rather than a chore! Look in new cookbooks or online for inspiration (our recipes are a great resource!). Educate yourself on the health benefits of cooking your own food. Stock your kitchen with fabulous cookware and equipment that is a joy to use.

Challenge #2: I can’t figure out how much food to buy!
SOLUTIONS: Plan ahead! Determine what meals you’d like to make this week. Make a shopping list before you go to the market and stick to it! Don’t be afraid to buy very small quantities of fresh produce. It’s okay to get just what you need. The grocer will halve that enormous green cabbage for you!

Challenge #3: Every recipe I find serves 4 to 8 people and I’m sick of leftovers!
SOLUTIONS: Don’t let this be a barrier to cooking for yourself! Most recipes are easy to convert to smaller portions. Just haul out your old calculator and divide the amounts. Remember, recipes are guidelines. Most don’t have to be followed exactly.

Challenge #4: I hate eating alone, so I always go to restaurants!
SOLUTIONS: There’s a good chance your friends don’t want to eat alone, either. Why not invite someone over for a casual dinner at home, or invite a lot of people over for a cooking party? Another great idea is to have a weekly potluck with your group of friends (a different person can host each week).

Challenge #5: When I do eat at home, I eat waaaaay too quickly — I hardly even taste my food!
SOLUTIONS: Use quick & easy recipes so you have more time to enjoy your meal. Get motivated using the tips in Challenge #1, and make your meal special with your good china, placemats, and candles. You deserve it!

For written instructions, see the original post: Yams and Collards with Thai Red Curry

Begin with yams or sweet potatoes. I made half a recipe for the photos, so remember you will have need more ingredients when you make the full recipe. I used one small yam.

yam1

Clean, peel, and chop your yams. You can also leave the peel on — your choice.

yam-prep

Place the yams in a deep skillet or wok and add just enough water to cover. Bring to a boil, cover skillet, and cook for 5 to 10 minutes or until yams are soft when pierced with a fork. While the yams are cooking, you can prepare your other ingredients. Chop your onion (1/2 an onion) and press your garlic (1 clove) — the beneficial phytochemical allicin in these vegetables is activated by exposure to the air, so it’s good for them to sit out for a minute or two before being added to any recipe!

yam-cook

To prepare the collards, first wash them well, then remove the tough stems. I used about half a bunch of collards.

collard-wash-cut

Stack the leaves and roll them up tightly into a long tube. Slice the tube thinly. This is a chiffonade cut — chiffon is French for “rag,” and the sliced collards look like a little pile of (pretty, edible, nutritious) rags.

chiffonade

When the yams are cooked, add the onions and garlic to the skillet and continue to simmer until about half the water has boiled away.

onion-garlic

Next we’ll be using some Thai red curry paste. This is where the “zip” comes in! This condiment is very spicy, so employ discretion when using it. Thai red curry paste is available in ethnic markets, large grocery stores, and natural foods stores in the Asian foods section.

curry-paste

When half the water has boiled away, it’s time to add your curry paste (I used about 1/4 a teaspoon). Be sure to mix the curry paste well — it usually requires a bit of mashing. You don’t want anyone to end up with a whole mouthful of hot curry paste. Also, add some natural Worcestershire sauce (I used about 1/2 a tablespoon); good natural brands are Annie’s and The Wizard.

curry-add-mash1

Add the sliced collard greens and mix well. Continue cooking until collards are tender.

collard-add-stir

When the collards are tender, squeeze half a lemon over the vegetables. Before cutting the lemon in half, roll it around on the counter briefly — this makes it easier to juice.

lemon

Garnish your dish with lemon slices and add sea salt to taste, if desired. Enjoy!

final

Note: this piece first appeared as the March 2006 ClarkWellness.net Recipe of the Month.

Serves 4

This delicious and colorful recipe is a perfect addition to any meal! It’s easy to prepare and wonderfully nutritious. Thai red curry paste is available in the Asian section of large supermarkets; natural Worcestershire sauce is available in natural food stores. Enjoy!

2 small yams or sweet potatoes, cut into bite-sized chunks
1 onion, sliced
2 large cloves of garlic, pressed
1 tablespoon natural Worcestershire sauce
1/2 teaspoon Thai red curry paste
1 bunch collard greens, sliced
1/2 lemon

Put yams in a deep skillet or wok and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes or until soft when pierced with a fork. Add onions and garlic and continue to simmer until about half of the water has boiled away. Add Worcestershire sauce, curry paste, and collards. Simmer until the collards are soft. Squeeze lemon over the mixture and serve.

See step-by-step photos of this dish!

Zippy Yams and Collards

Zippy Yams and Collards

Beauty surrounds you because you create it.

– a fortune cookie