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

That wonderful leafy green that, in its canned form, gave Popeye the firepower to defeat his enemies, can do great things for you, too! Spinach is a wonderful, tender leafy green with a mild flavor. Despite Popeye’s preferences, it’s best when it’s fresh — both taste-wise and nutrient-wise.

Spinach is high in vitamins K and A and lutein, an important nutrient for eye health. It also contains iron, a vital mineral for hemoglobin production (hemoglobin carries oxygen to all body tissues!), especially considering how low it is in calories compared to other high-iron foods. Spinach is very high in calcium, but it also contains oxalic acid, a compound that can bind to calcium and other minerals, rendering these minerals unabsorbable and therefore not bio-available to your body. So, while spinach is a healthful food, it shouldn’t be consumed every day.

Looking for new ways to enjoy spinach? Check out our spinach recipes. Yum!

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

Serves 4

This classic salad combination is simplified here with brown rice vinegar in place of a heavier dressing. Use any fresh berries you like — I think ripe, red strawberries provide a beautiful contrast to the green spinach.

2/3 cup walnuts, toasted if desired and roughly chopped
6 cups baby spinach leaves, washed and dried
1 cup sliced fresh strawberries
3 green onions, sliced
sea salt and freshly ground black pepper to taste
brown rice vinegar to taste

Combine the walnuts, spinach, strawberries, and green onions in a large serving bowl and toss gently. Sprinkle with sea salt, freshly ground black pepper, and brown rice vinegar to taste. Serve immediately and enjoy!

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

Serves 6

1 bunch rainbow chard, stems removed, leaves finely chopped
2 cups shredded red cabbage
3 carrots, grated
1 cup toasted walnuts
2 large cloves garlic, pressed
1/4 cup brown rice vinegar
1/3 cup walnut oil
2 tablespoons toasted sesame oil

Combine chard, cabbage, carrots, and walnuts in a large serving bowl and set aside. In a separate small bowl, whisk together the garlic, brown rice vinegar, and oils. Pour the dressing over the salad and toss to mix. Serve.

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!

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

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

Umeboshi plum vinegar (a Japanese condiment available in the macrobiotic/Asian section of natural food stores) cuts through the natural bitterness of the kale with salty/sour flavor, making this simple dish an unusual taste delight.

Prep time: 5 minutes
Cooking time: 5 to 10 minutes
Makes 2 to 3 servings

1 bunch kale (any kind)
umeboshi vinegar to taste

Wash kale and cut or rip into bite-sized pieces. Place in a steamer basket over boiling water, cover, and steam until tender and vibrant in color, about 5 to 10 minutes. Remove kale from steamer, sprinkle umeboshi vinegar to taste, and serve immediately.

Note: this piece first appeared as the November 2005 ClarkWellness.net Recipe of the Month.

Serves 2 to 3

The unusual combination of thyme and cinnamon lends an interesting and tasty twist to this colorful dish. You’ll find aduki beans (also called adzuki beans, red dragon beans, or red wonder) in natural food stores. Cooking the aduki beans with kombu, a seaweed available dried in the macrobiotic/Asian section of natural food stores, helps stave off digestive distress from the beans. Leafy greens add flavor, nutrition, and a beautiful touch of color.

3/4 cup dry aduki beans
water for soaking
1 3-inch piece of kombu seaweed
2–3 cups water
1 winter squash (butternut, acorn, delicata, etc.), peeled and cut into pieces
small handful chopped greens, such as arugula or kale, plus more for garnish (optional)
1/2 teaspoon dried thyme leaves
1 teaspoon ground cinnamon
Sea salt

Sort and rinse the aduki beans, then soak them in water overnight. Drain and rinse. Add beans to a medium-sized soup pot along with the water and kombu. Bring to a boil; skim off foam if necessary. Reduce heat, cover, and simmer 25–30 minutes.

Add the squash to the pot and boil another 15–20 minutes or until squash and beans are just tender. Stir in greens, if using, and season with thyme, cinnamon, and sea salt. Garnish individual servings with extra chopped greens, if desired.

See step-by-step photos of this dish!

Aduki Squash Stew

Aduki Squash Stew

Note: this piece first appeared as the September 2005 ClarkWellness.net Recipe of the Month.

Serves 4 to 6

Millet is a terrific choice for whole-grain newbies or anyone looking for an alternative to brown rice. It’s tasty, it has a great nutritional profile (very high in protein, fiber, and minerals), and unlike other grains, it’s alkalizing in the body. This recipe features millet, tofu, and mustard greens in delicious patty form. Substitute beet greens if you can’t find or don’t care for mustard greens.

1 teaspoon extra-virgin olive oil
1 medium onion, finely chopped
1 clove garlic, minced
1 cup millet, rinsed
3 cups boiling water or vegetable stock
1/2 pound firm water-packed tofu, drained and crumbled
1 cup chopped mustard greens
1 tablespoon tamari (natural soy sauce)
dash of cayenne pepper

Heat oil in a cooking pot. Add onions and garlic and sauté for 3 minutes. Stir in millet and cook until millet is lightly colored. Pour boiling water or stock over millet (stand back to avoid splattering oil), cover pot, lower heat, and cook on medium-low for 20 to 30 minutes or until liquid is absorbed. Allow millet to cool briefly.

Combine cooked millet, tofu, mustard greens, tamari, and cayenne in a blender or food processor. Process until desired consistency is reached. Spread mixture about 2/3-inch think on a baking sheet and chill thoroughly.

When ready to serve, preheat broiler. Cut mixture into 8 flat cakes. Broil on each side until golden brown.