BEYOND THE KALE
The Tuscan kale (fun fact: it’s also called dinosaur kale!) in this month’s meal delivers a hearty dose of vitamins and minerals, but lots of other greens are just as nutritious. Here, Kate Homes, chef and founder of Carried Away Chefs, offers delicious tips.
These peppery leaves are packed with vitamin K, important for blood clotting, as well as fiber, calcium, and iron. “My favorite way to use these greens is in a warm salad,” says Homes. Brown sausage and thinly sliced potatoes in a pan, season to taste, add 1 to 2 Tbsp red wine vinegar, then pour over chopped mustard greens and toss.
Part of the cabbage family, this leafy Asian staple contains the same inflammation-taming compounds (phytonutrients) as other cruciferous vegetables like broccoli. Try slicing baby bok choy lengthwise, then searing in a hot pan with a little salt and sesame oil until golden brown on each side; serve with a squeeze of orange and a sprinkle of sesame seeds on top, says Homes.
These delicate greens are a rich source of vitamin C, vitamin A (crucial to good eye health), calcium, and the antioxidant lutein. “Watercress makes a great addition to sandwiches, thanks to the peppery taste,” says Homes. “The leaves are also bright and beautiful, making them a pretty and edible garnish for a veggie or meat platter.”
The colorful leaves and stems are filled with the minerals magnesium and potassium; vitamins A, K, and C; and fiber. With a mild taste, they’re the perfect addition to a soup such as minestrone, says Homes.