Get Your Greens!

Have you struggled with integrating greens into your daily menu? I sure have, and I still do. 

You’re probably more likely to daydream about luscious greens when spring is emerging and imagining all the neat salad recipes you’re going to try that summer. As we get ready for colder weather, it’s time to start thinking of ways to keep the greens coming. Here in the PNW we are lucky to be able to grow veggies almost year-round. Our neighborhood farmer’s market is even open all year where you can usually find some sort of green vegetable available through the winter months. Of course we live in a time where our grocery stores keep their shelves stocked with fruits and vegetables all year long if the farmer’s market is not accessible to you.

We’ve all been told that we should be eating our vegetables because it’s good for us. But why is it good for us? And why is it so important to eat our greens? Green fruits and veggies are packed with these phytonutrients: EGCG, isothiocyanate, lutein, zeaxanthin, isoflavones and flavonoids. These phytonutrients have anti-inflammatory, anti-carcinogenic, and antioxidant properties. They also provide vitamins such as vitamins A, C, K, and iron, which adults and children in the US have high deficiencies of.

So where do we start? The goal is to get one cup of greens into your diet daily. Try starting with three days a week. If you are making that happen consistently for two weeks, keep adding another day to your week until you make it to seven. I find the easiest is to throw spinach, kale or any leafy greens into a smoothie. I actually love steamed broccoli and it’s so easy to prepare. Microwave frozen Brussels sprouts, broccoli, or peas to add as a side to your meal. If you see a leafy green vegetable at the market that you are unfamiliar with, research a recipe, try something new. Add in fresh herbs. Greens supplements can be helpful when traveling or whole fruits and vegetables aren’t available. These are not to be used as a substitute for eating your greens!

Here are a couple recipes to spark your greens revolution!

Green Salad with Autumn Fruit Recipe

1-2 pears or tart apples (thinly sliced)

2 tablespoons lemon juice

Toss together in a medium bowl

6-8 cups / 1.5-2 L lettuce or mixed greens (torn)

Add to fruit along with any of the following:

¼-½ cup / 60-125 ml cheese such as blue, Gorgonzola, feta, Parmesan, Asiago, or Gouda (crumbled or shredded)

½ cup / 125 ml dried cranberries

½ cup / 125 ml walnuts, hazelnuts, or almonds (coarsely chopped and toasted)

⅓ cup / 75 ml oil

1 tablespoon Dijon mustard

1 tablespoon sugar

1 tablespoon lemon juice

½ teaspoon salt

¼ teaspoon pepper

Shake together in a jar with a tight lid (or use another favorite poppy seed dressing or vinaigrette). Add dressing to salad and toss gently or arrange on individual serving plates.

Chard or Kale Enchiladas Recipe

1 pound / 500 g Swiss chard or kale

Rinse and remove stems. Finely chop leaves and set aside. Finely chop stems.

2 onions (diced)

2 cloves garlic (minced)

In deep frypan saute in 2 teaspoons oil with chopped stems until softened, 10 minutes.

1 teaspoon ground cumin

¼ teaspoon pepper

Add with chopped greens. Cook until greens are wilted, 5 minutes.

Add water if necessary. Remove from heat.

1 ½ cups / 350 ml ricotta cheese or cottage cheese

Mix in. Set aside.

3 cups / 750 ml tomato sauce

2 tablespoons taco seasoning

Combine and pour 1 cup / 250 ml sauce in bottom of a 9x13 / 3.5 L baking pan.

8 corn or flour tortillas

If usingi corn tortillas, fill a shallow bowl or pie pan with boiling water; dip each tortilla in water to soften, 10-15 seconds. Spoon greens/cheese mixture in tortillas, roll up, and place seam side down in baking pan. Pour remaining sauce evenly on top, covering all tortilla edges. Cover and bake in preheated oven at 350℉ / 180℃ for 40 minutes.

1 cup / 250 ml cheese (shredded)

Sprinkle on top. Bake uncovered another 10 minutes.

Taco seasoning: Combine ¼ cup / 60 ml chili powder, 3 tablespoons ground cumin, 2 tablespoons dried oregano, 2 tablespoons ground coriander, 1 tablespoon garlic powder, and ½ teaspoon ground red pepper.

Recipes from “Simply in Season” Mary Beth Lind and Cathleen Hockman-Wert