Note: this piece first appeared in the January 2009 issue of Clark Wellness ForkBytes.
Welcome to 2009! January is always a month of change and new beginnings, and that’s never been more true than this year in Washington, D.C., and the rest of the country as we prepare to inaugurate a new president. Harness this energy of change by trying something new and different in 2009. What would really excite and ignite your passion this year? Skydiving? Singing lessons? Experimenting with new cuisines?
To support your new year’s goals, we’re focused this month on one of the most important — but often neglected — food categories: leafy green vegetables. Read on for the whys and hows of leafy greens!
Delicious & Nutritious Leafy Greens
Dark green, leafy vegetables, such as kale, collards, and mustard greens, are a favorite choice among health food and nutrition experts. They are revered for their fantastic nutrient profile; leafy greens are a great source of fiber, calcium, folic acid, and beta-carotene, and many varieties are also high in vitamins C, A, and/or K.
Greens are great cleansers, so they are ideal to emphasize in your post–holiday indulgence meal choices. Well-cooked greens are particularly beneficial. If you find the flavor of greens to be bitter, try adding a little acidic flavor, such as lemon or umeboshi vinegar, to your cooked greens.
To prepare greens, wash the leaves well and tear or cut into bite-sized pieces. Greens shrink quite a bit during the cooking process, but they are much easier to chew and digest if they are already cut into small pieces before cooking. Place the cut greens in a steamer with a generous pinch of salt and steam until tender, usually around ten minutes. Alternatively, sauté your greens in a little extra-virgin olive oil and garlic. If the greens are very tough, add a small amount of water and cover your sauté pan to allow them to steam a few minutes before serving.
This month, challenge yourself to try one or two new varieties of leafy greens and enjoy their fresh, light, delicious flavor!
