During our Coronavirsus social distancing, stay-at-home, this 5 minute braising greens cooking method is a simple way to cook the greens your local farmers are growing. Choose any mix of dark, leafy greens such as kale, chard, collards, mustard, bok choy, dandelion, turnip, broccoli, or cauliflower, or Brussels sprouts greens.
This recipe was inspired by farmer Billy Anthony of the Soil & Seed Garden at The Farm at South Mountain, less than a mile from my home in Phoenix, Arizona. As part of this week’s Spring 2020 CSA (Community Supported Agriculture), Billy harvested beautiful white and red Swiss chard leaves that are perfect for cooking with quick stove-top braising. Add flavor to the greens with green onions and fresh dill.
A look at The Farm at South Mountain…April 2020
Beautiful White Chard at The Farm at South Mountain
Nutrition Tip: Dark leafy greens are fiber-rich and good sources of vitamins (such as A, C, and K and folate) and minerals (including iron and calcium). Our body needs a little fat to absorb some of the vitamins in leafy greens.
Braised Leafy Greens Recipe
Use this simple method to cook Spring braising greens while we are at home with our families and loved ones. Mix and match whatever greens your local farmers are growing to create a simple veggie side dish.
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
Each week I have the incredible opportunity to intuitively create recipes with the beautiful food so passionately grown by urban farmer Billy Anthony in the Soil & Seed Garden at The Farm at South Mountain in Phoenix, Arizona.
Spring Farm-to-Table Flatbread
The beauty of the Soil & Seed Garden greens and “purple greens” were the inspiration for my weekly flatbread.
Let’s take a look at the Spring CSA
The Farm at South Mountain: CSA March 2019
SPRING FLATBREAD RECIPE STEPS
To prepare your Spring Farm-to-Table Flatbread, follow the following recipes to create a flatbread with your local seasonal ingredients. Please share your flatbread creations with us on www.facebook.com/NewViewHealthyEating or tag @nutritionauthor on Instagram.
Roasted Veggies: Choose a few seasonal veggies, such as cauliflower, radishes, and tomatoes.
Sauteed Greens & Purples: Choose a few of your favorites, such as arugula, spinach, or shungiku (chrysanthemum).
Cashew Cream: Quick Plant-based sauce created with raw cashews.
Quick Yeast-Free Flatbread: Quick flatbread that takes less time that yeast flatbread.
Creation Video: Layering of veggies onto the flatbread.
Final Flatbread: A look at the cooked flatbread with sauteed greens.
ROASTED VEGGIES RECIPE
Simple Ingredients from the Soil & Seed Garden
10-12 radishes, sliced
1 small head, cauliflower, sliced
Other Simple Ingredients
2-3 small tomatoes, sliced
3-4 mini sweet peppers
2-3 garlic cloves, minced
2-3 tbsp organic extra virgin olive oil
1 tsp sea salt
Ingredients Set for the Spring Flatbread and Sauteed Greens & Purples
Simple Steps
Pre-heat oven to 425 degrees F.
Slice veggies into bite-sized pieces.
Mise en Place: Roasted Veggies
In a bowl, gently coat veggies with olive oil and a pinch of sea salt.
Add olive oil and a pinch of salt to veggies prior to roasting.
Place veggies on parchment-lined flat sheet pan, flat side down with veggies not touching.
Place veggies on parchment-lined flat sheet, with veggies not touching.
Roast for 12 minutes.
Flip veggies.
Roast for another 12 minutes.
Use veggies as flatbread toppings.
Roasted veggies are ready for the Spring flatbread.
SAUTEED GREENS AND PURPLES
Simple Ingredients from Soil & Seed Garden
2 cups of 3-4 greens from Soil & Seed Garden, such as Shungiku, Minutina, Purple Orach, Red Spinach
3-4 leaves, lemon verbena
1 tsp organic extra virgin olive oil
2-3 tbsp fresh grapefruit juice
Pinch sea salt
Mise en place for sauteed greens: Red Spinach, Purple Orach, Shungiku (Chrysanthemum), Minutina.
Simple Steps
Pre-heat medium sauté pan on medium.
Add olive oil to pan.
Add to pan, green colored greens, lemon verbena, pinch sea salt, and 1 tbsp grapefruit juice.
Lightly toss the greens to cook for 2 minutes.
Remove greens from pan.
Follow same cooking steps for the purple greens.
Saute greens lightly and quickly with squeeze of fresh grapefruit juice and a pinch of sea salt.
Greens & Purples Sauteed for the Flatbread
The beauty of the greens and purples.
CASHEW CREAM
Simple Ingredients
1 cup raw cashews, soaked in water 2-4 hours
3 tbsp nutritional yeast
1 tbsp fresh lemon juice
Pinch sea salt
¼ cup water, adjust for desired creaminess.
Simple Steps
Pour all ingredients into a blender.
Blend to desired smoothness.
EXPERIENCE NUTRITIONTM Yeast-Free Quick Flatbread
Simple Ingredients
1 ¼ cups sprouted spelt flour
1 ½ tsp baking powder
¼ tsp sea salt
1 ½ tbsp organic extra virgin olive oil (dough)
½ cup water
1 tbsp organic extra virgin olive oil (spread on dough prior to baking)
Mise en place set for the Yeast-free Quick Flatbread.
Simple Steps
Place pizza stone into oven. Pre-heat oven to 390 degrees F. Pre-bake the stone for about 5 minutes.
In large glass bowl, with a fork mix dry ingredients: flour, baking powder, salt.
Mix the sprouted spelt flour, baking power, and salt. Then add olive oil and water.
Add 3/8 cup water and oil until dough forms a ball. Add additional water, as needed.
Knead on a lightly floured surface for 3-4 minutes.
Kneed the dough for 3-4 minutes.
Flatten out the dough on floured parchment-paper.
With parchment paper on top of the dough, roll thinly with a rolling pin.
Roll out the flatbread with a rolling pin.
Carefully move flatbread to pre-heated pizza stone.
Spread 1 tbsp of olive oil onto the flatbread.
Bake flatbread for 5 minutes.
Remove stone from oven.
Spread cashew cream on the top of the flatbread.
Add veggies to the top of the flatbread.
Cook for about 8 minutes.
Garnish with edible flowers.
Enjoy!
Mise en Place Spring Farm-to-Table Flatbread
Mise en place to prepare the Spring Flatbread.
Enjoy the Step-by-Step Video of Layering the ingredients on the flatbread.
Let’s take a look a the beautiful, tasty, local Arizona flatbread.
Thanks to Natural Awakenings AZ magazine for featuring my Plant-Based Chocolate Pie on the cover and Plant-Based Dessert recipes in the January 2019 issue.
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
Each week I have the incredible opportunity to intuitively create recipes with the beautiful food so passionately grown by urban farmer Billy Anthony in the Soil & Seed Garden at The Farm at South Mountain in Phoenix, Arizona.
During the last few weeks, Billy has been growing and we’ve been enjoying so many different greens. What I love about the greens is that they are so beautiful with so many various shapes, sizes, textures, and colors. And, they offer different flavors. Some more mild. Some very spicy. Plus, we can enjoy greens raw in salads and beverages, lightly sautéed in a side dish, and even as dehydrated chips. Think kale chips.
Oh my…the wide variety of greens grown at The Farm’s Soil & Seed Garden this 2019 Fall / Winter Season.
Borage greens
Broccoli greens
Cauliflower greens
Collard greens
Hon tsai tai
Kale
Minutina
Mizuna
Mustard Greens
Rainbow Chard
Red Pac Choy
Roquette Arugula
Shungiku (chrysanthemum)
Spigarello
Tatsoi
Let’s take a look at Soil & Seed Garden. Always beautiful. And, one of my favorite places to pause and enjoy nature…right in my neighborhood.
And, the beauty of edible flowers…
Broccoli Kale Orange Green Drink Recipe
This week I decided to try something different with the greens. A Green Drink, featuring the kale, sprouting broccoli, and fresh mint grown at the Soil & Seed Garden by urban gardener Billy Anthony.
SIMPLE INGREDIENTS
From the Soil & Seed Garden
1 cup kale leaves
1 cup sprouting broccoli
2 small oranges, peeled
3 sprigs fresh mint
Other Ingredients
2 cups coconut water
1 banana, cut and frozen
SIMPLE STEPS
Place kale, broccoli, and coconut water into high speed blender and blend for about a minute.
Add oranges and mint. Blend for a minute.
Add bananas and blend another minute.
Enjoy as a refreshing breakfast or snack.
Garnish with a few sprigs of broccoli, mint, and edible flowers…Enjoy!
Purchase Melanie Albert’s award-winning cookbook,“A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”
COOKING CLASSES AT THE FARM AT SOUTH MOUNTAIN IN PHOENIX, ARIZONA
Thanks to Natural Awakenings AZ magazine for featuring my Plant-Based Chocolate Pie on the cover and Plant-Based Dessert recipes in the January 2019 issue.
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
Each week I have the incredible opportunity to enjoy the beautiful food grown by urban farmer Billy Anthony at The Farm at South Mountain in Phoenix, Arizona, and to create delicious dishes with Soil & Seed Garden CSA (Community Supported Agriculture).
Twelve years ago when I was studying at the Institute for Integrative Nutrition in New York, I can honestly say that I did not cook, or even eat greens, like kale, arugula, or collards. Today, I eat them a few times a week and prepare them different ways. Sometimes raw and sometimes cooked. Hope you enjoy this new greens creation, inspired by the Shungiku (chrysanthemum greens) and fresh cilantro.
Let’s take a look at the beauty of The Farm at South Mountain this Winter week in Phoenix, Arizona.
Poppies at The Farm at South Mountain…breathe in the beauty.
Now, let’s take a look at The Farm’s Winter CSA (Community Supported Agriculture).
Winter CSA Soil & Seed Garden at The Farm at South Mountain, Phoenix, Arizona. So many amazing greens.
Fragrant Winter Greens Gremolata Recipe
In awe of the beauty and aromatherapy of the greens and cilantro grown by urban farmer Billy Anthony at the Soil & Seed Garden. With a fresh ruby grapefruit dressing, unique gremolata is a perfect accent to roasted veggies.
Greens all set for the Fragrant Gremolata: Chrysanthemum, Minutina, Spigarella, Arugula, Cilantro.
SIMPLE INGREDIENTS
From the Soil & Seed Garden
3-4 stems Shungiku (chrysanthemum greens)
3-4 stems Minutina
3-4 stems Spigarello Greens
3-4 stems Roquette Arugula
Small bunch fresh cilantro
½ Ruby Grapefruit, juiced (about 1/8 cup) and zested
Other Ingredients
½ Lemon, juiced (about 1/8 cup) and zested
½ cup organic extra virgin olive oil
¼ cup pecans
2-3 garlic cloves
Pinch sea salt
SIMPLE STEPS
Rough chop all of the greens into bite-sized pieces.
Ruby Grapefruit Dressing
Zest ruby grapefruit & lemon.
Squeeze grapefruit and lemon juice into 8 oz Mason jar. Approximately ¼ cup of juice.
Add twice as much olive oil as the citrus juice. Approximately ½ cup.
Shake jar.
Taste and adjust. Add more olive oil, grapefruit or lemon juice for your taste preference.
Add pinch of sea salt. Shake.
Gremolata
Place all ingredients into a medium bowl.
Add dressing.
Gently toss.
Gremolata Mise en Place.Gremolata ready to toss.
Serve with roasted local veggies, such as broccoli, cauliflower, cabbage, carrots, beets, and sweet potatoes.
Local Arizona roasted veggies to enjoy with the Fragrant Gremolata.
Thanks to Natural Awakenings AZ magazine for featuring my Plant-Based Chocolate Pie on the cover and Plant-Based Dessert recipes in the January 2019 issue.
Natural Awakenings Arizona, January 2019
Natural Awakenings Arizona, January 2019. Start the New Year Off Right
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
For the last 13 weeks I’ve had the honor and opportunity to create recipes with the beautiful food grown by urban farmer Billy Anthony at the Soil & Seed Garden at The Farm at South Mountain, located about a half mile from my home in Phoenix, Arizona. I’ve been visiting The Farm since 2005 and always love the beauty of the seasonal produce, flowers, and herbs growing.
This Winter I’m loving the variety of greens growing at The Farm; some mild, some grassy, and some spicy. It’s fun to mix and match with the greens to create a simple side dish.
Let’s take a look at the beauty of The Farm this Winter.
The Farm at South Mountain. Soil & Seed Garden. January 2019 Morning.The Farm at South Mountain. Soil & Seed Garden. Beautiful edible flowers.
Now, let’s take a look at The Farm’s Winter CSA (Community Supported Agriculture)
The Farm at South Mountain Winter CSA
Specialty Greens Di Cicco Broccoli Orange Sauté RECIPE
In awe of the beauty of the greens and di cicco broccoli grown by urban farmer Billy Anthony at the Soil & Seed Garden. With fresh sage and navel orange, this dish is simple, warming, sweet, savory, and delicious.
Mise en Place…
SIMPLE INGREDIENTS
1 bunch di cicco broccoli
3-4 stems Hon Tsai Tai
3-4 stems Purple Orach
5-7 fresh sage leaves
1 navel orange, juiced and zested
1 tbsp extra virgin olive oil
Pinch sea salt
Mise en Place: Greens & Di Cicco Broccoli Navel Saute
SIMPLE STEPS
Pre-heat sauté pan on medium.
Add oil to coat bottom of the pan.
Add sage leaves to the pan and cook for about 1 minute.
Fresh Sage in the Saute Pan
Add broccoli leaves, florets, and stalk to pan and sauté for a minute.
Add Hon Tsai Tai to pan and sauté for a minute.
Add greens one by one, and gently saute for about a minute.
Add Purple Orach to pan and sauté for another minute.
Squeeze orange juice and a pinch of sea salt onto the greens.
Sauté all greens for another minute.
Plate with orange zest and raw greens.
Enjoy!
Greens & Di Cicco Broccoli Orange Saute
GET TO KNOW: Di Cicco Broccoli, Hon Tsai Tai, and Purple Orach
Di Cicco Broccoli. Beautiful Italian heirloom small (3-4”) bluish-green broccoli. Great raw or lightly sauted.
Di Cicco Broccoli, Soil & Seed Garden, The Farm at South Mountain
Hon Tsai Tai.Chinese specialty with purple stems and budded yellow flowers. Mild mustard taste which works well raw in salads or gently cooked in sautés or soups.
Hon Tsai Tai, Soil & Seed Garden, The Farm at South Mountain
Purple Orach.Beautiful deep purple mountain spinach, with large, spade-shaped leaves. Adds color and beauty to salads and sautés.
Purple Orach, Soil & Seed Garden, The Farm at South Mountain
TOP 5 TIPS TO SAUTE GREENS PERFECTLY EVERY TIME
Choose a variety of greens. Different shapes and colors. Some mild, some bitter.
Pre-heat the saute pan prior to adding the oil.
Add a pinch of salt when sauteing to bring out the flavor in the greens.
Add citrus – orange, lemon, or grapefruit – to add contrasting acid to the dish.
Only cook greens for a few minutes. Enjoy them with a little crunch.
Purchase Melanie Albert’s award-winning cookbook,“A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”
COOKING CLASSES AT THE FARM AT SOUTH MOUNTAIN IN PHOENIX, ARIZONA
Thanks to Natural Awakenings AZ magazine for featuring my Plant-Based Chocolate Pie on the cover and Plant-Based Dessert recipes in the January 2019 issue.
Natural Awakenings Arizona, January 2019
Natural Awakenings Arizona, January 2019. Start the New Year Off Right
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
More than kale chips. We can dehydrate all kinds of leafy greens to make chips.
This week I experimented with 5 different beautiful greens from this week’s CSA at The Farm at South Mountain in Phoenix, grown by urban farm Billy Anthony at the Soil & Seed Garden.
When leafy greens are in season, I invite you to experiment with dehyrating them and notice which you prefer. I absolutely love shungiku (chrysanthemum) and loved this floral green dehydrated.
Simple Recipe: Leafy Green Chips: More Than Kale Chips
1 cup raw cashews, pre-soaked in water for 2-4 hours
1 tbsp nutritional yeast
1 tsp roasted garlic powder
½ tsp dry basil
1 tbsp fresh lemon juice
Pinch sea salt
2-4 tbsp water, for desired creaminess
Cashew Cream: Mise en Place
SIMPLE STEPS
Cashew Cream
Blend all ingredients in blender or processor.
Add water, as needed for desired creaminess.
Dehydrated Leafy Greens
Tear out any large stems in the leafy greens.
One variety of greens at a time, place leaves into a large bowl.
Add a few tablespoons of cashew cream to the greens.
Place greens and cashew cream into a small bowl.
Gently massage cashew cream into the leafy greens.
Lightly massage the cashew cream into the greens.
Spread greens onto dehydrator screen.
Mindfully spread greens onto dehydrator screens.
Dehydrate at 125 degrees F for about 3 hours.
Dehydrate greens at 125 degrees F for about 3 hours.
Test for desired crunchiness.
Dehydrate longer to suit your taste.
Enjoy as a snack.
More than Kale Chips. Enjoy all kinds of leafy green chips.
The Five Winter Greens
Shungiku, often known as edible chrysanthemum, is one of my favorite flavorful greens. These greens, popular in Japan, are aromatic and floral tasting. Shungiku are generally eaten raw or gently cooked to enjoy their crunchy texture and flavor.
Shungiku: The Soil & Seed Garden, The Farm at South Mountain, Phoenix, Arizona.
Mizuna, another Japanese green is a member of the mustard family, a little peppery, yet milder than arugula. These are growing in the Learning Garden at The Farm.
Mizuna: The Soil & Seed Garden, The Farm at South Mountain, Phoenix, Arizona.
Roquette Arugula, one of my favorite greens, a little spicy, nutty, and sweet, adds exciting flavor to all dishes. Arugula is enjoyed both as salad greens, as an herb, and now as a dehydrated chip.
Spigarello, technically in the broccoli family, looks like a spiral kale. Enjoy spigarello gently sauted or massaged with a simple acid-fat-salt dressing in a salad.
Cauliflower greens. Yes, there are the edible greens that grow on cauliflower. Enjoy!
Cauliflower Greens: The Soil & Seed Garden, The Farm at South Mountain, Phoenix, Arizona.
Purchase Melanie Albert’s award-winning cookbook,“A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”
COOKING CLASSES AT THE FARM AT SOUTH MOUNTAIN IN PHOENIX, ARIZONA
Thanks to Natural Awakenings AZ magazine for featuring my Plant-Based Chocolate Pie on the cover and Plant-Based Dessert recipes in the January 2019 issue.
Natural Awakenings Arizona, January 2019
Natural Awakenings Arizona, January 2019. Start the New Year Off Right
By Melanie Albert, Founder & CEO Experience Nutrition, Intuitive Cooking Expert, and Award-Winning Cookbook Author
This week’s intuitive culinary creation was inspired by the fresh, vibrant Winter Greens & Citrus from The Farm at South Mountain Soil & Seed Garden CSA (Community Supported Agriculture), grown passionately by urban farmer, Billy Anthony.
So often we sauté greens with a little olive oil, garlic, and sea salt for a nice side dish. Since The Soil & Seed Garden greens were so fresh and vibrant I decided to experiment with eating several different greens in a simple raw salad. And, I’m so glad I did. This salad is one of my very favorites. The textures and combination of citrus and mint are outstanding. Hope you try it.
The salad features Shungiku, Minutina, and Mizuna greens, Arizona navel orange, ruby grapefruit, and an Italian Extra Virgin Olive Oil, imported to Arizona by Chef Chris Bianco.
The Three Winter Greens
Shungiku, often known as edible chrysanthemum, is one of my favorite flavorful greens. These greens, popular in Japan, are aromatic and floral tasting. Shungiku are generally eaten raw or gently cooked to enjoy their crunchy texture and flavor.
Mizuna, another Japanese green is a member of the mustard family, a little peppery, yet milder than arugula. These are growing in the Learning Garden at The Farm.
Minutina are long, slender, spiked leaves with forking antler-like horns. When harvested young, the crunchy leaves of minutina taste a little like a mix of parsley and spinach.
The Organic Extra Virgin Olive Oil
In addition to the greens, I’ve been experimenting with an organic extra virgin cold pressed olive oil that local Phoenix Chef Chris Bianco has recently imported from Italy. The oil, from the Pugila region, is a single variety pressed from Peranzana olives. Chef Bianco has mentioned that some of the olive trees are 400 years or more years old.
Arizona Winter Greens & Citrus Salad
This salad is perfect for the fresh Soil & Seed Garden vibrant mild tasting greens and citrus.
SIMPLE INGREDIENTS
1 large handful shungiku (chrysanthemum)
1 large handful minutina
1 large handful mizuna
1 navel orange, sliced, juiced, and zested
1 ruby grapefruit, sliced, juiced and zested
1/4 cup snap peas, sliced on diagonal
3-4 sprigs fresh mint
2 tbsp kalamata olives
1 tbsp capers
1/4 cup pecans
¼ cup organic extra virgin olive oil
SIMPLE STEPS
SALAD DRESSING
Squeeze ½ of juiced orange and ½ of juiced grapefruit into mason jar. Approximately ¼ cup juice total.
Pour in twice as much organic extra virgin olive oil as juice.
Shake the jar.
Notice if the dressing needs more acid (grapefruit / orange) or fat (olive oil) to suit your taste.
Add pinch of sea salt.
Add few mint leaves.
Shake jar.
PLATE THE SALAD
Place greens, snap peas, olives, capers, pecans, and mint leaves in a large bowl.
Gently pour the dressing onto the greens.
Hand toss to coat the greens with the dressing.
Plate the salad with slices of orange and grapefruit.
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Let’s take a look at the final salad..
Purchase Melanie Albert’s award-winning cookbook,“A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods”
COOKING CLASSES AT THE FARM AT SOUTH MOUNTAIN IN PHOENIX, ARIZONA
Thanks to Natural Awakenings AZ magazine for featuring my Plant-Based Chocolate Pie on the cover and Plant-Based Dessert recipes in the January 2019 issue.
Natural Awakenings Arizona, January 2019
Natural Awakenings Arizona, January 2019. Start the New Year Off Right
by Melanie A. Albert, intuitive cooking expert, author, speaker, Founder & CEO Experience Nutrition Group, LLC
This week I’ve been enjoying chrysanthemum greens, a sweet floral green, typically cooked in Asian cuisine. One of our local farms, The Farm at South Mountain, about a half mile from my home is growing chrysanthemum greens this season. We had the great opportunity to enjoy it massaged in a raw kale salad in our Team Building Cooking Challenge with Visit Phoenix. After enjoying chrysantemum greens in the salads, I decided to experiment with them in a quick saute. Check out the recipe in today’s blog. It’s incredible!
After enjoying the chrysanthemum greens so much in the kale salads, I very intuitively sauted the greens with campari tomatoes from McClendon Select and beautiful sweet carrots grown by Steadfast Farm in our area. The saute is so sweet with floral aromatic I’m loving it so much I’ve cooked it three times in the last two days.
Hope you enjoy this recipe as much as I do.
Chrysanthemum Greens Saute
Simple Ingredients
2 tbsp organic extra virgin olive oil
Handful tomatoes
Handful chrysanthemum greens
Handful mini-carrots, sliced
Avocado, sliced.
Dash sea salt
Simple Steps
Heat saute pan on medium.
Add olive oil to pan.
Once heated add tomatoes, stir, and saute for a few minutes.
Add dash of sea salt.
Add carrots, and saute until slightly soft.
Add chrysanthemum greens and saute about a minute.
Pre-order NOW:Get the simple ways to prepare kale in our new book, “Enjoy Food & Life, 9 Ways 90 Days step-by-step action plan for healthy eating & living.”
by Melanie Albert, Nutrition and Wellness Expert, Author and Speaker, Founder & CEO Experience Nutrition
Excerpt from new book, “Enjoy Food & Life: 9 Ways 90 Days Step-by-step action plan for healthy eating and living.” PRE-SALE Available NOW
If you only know collard greens cooked in lots of pork all day, this is a new way of cooking delicious collards in a few minutes. Learn how to cook stir-fry collards and you can cook any type of greens.
Greens are missing from the SAD.Greens are one of the most absent foods from the Standard American Diet (SAD). We typically eat plain iceberg lettuce which has no nutritional value. Many people only know greens as the décor around a salad bar. I started eating greens 6 years ago while a student at the Institute for Integrative Nutrition. Little did I know that the green stuff I remember seeing around salad bars would become one of my favorite foods. Or, that I’d be eating weeds (dandelion greens).
Greens are important to add to your diet as they are mineral-rich with calcium, iron, vitamin-rich with A, C, and K, and have a lot of fiber.
Other Reasons Why You Should Eat Greens:
Cleanse and detoxify
Strengthen bones
Cancer-protective
Boost immune system
Energetically uplifting, since they grow upward
Easy to cook
Taste great
Organic Collard Stir-Fry with Hemp Seeds Recipe
9 Ways 90 Days Collard Stir-fry with Hemp Seeds
Chop about 5-6 large collard greens or kale and mince a few fresh garlic cloves and green onions
Pre-heat saute pan on low or wok on medium-high. Thanks to Chantal Cookware for the beautiful Copper Fusion Saute Pan; The veggies cook perfectly, with bright vibrancy
Turn saute pan heat to medium-high
Add organic extra virgin olive oil and then garlic and onions, and stir-fry a little
Add collards and about ¼ cup water
Stir and steam
Enjoy with pizza, wild Alaskan salmon, goat cheese or nuts and seeds, like hemp seeds
Action. Make your simple, quick stir-fry with collard greens, garlic and onions. Take note of all the wonderful flavors and post your photos on our Facebook page.
by Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO Experience Nutrition
Recipe excerpt from book, “Enjoy Food & Life, 9 Ways 90 Days Step-by-step action plan for healthy eating and living.”
Did you know you can eat raw kale? Simple, delicious healthy recipe to add this power food to your meals. Kale is full of bone-building vitamin K, calcium plus, iron and vitamins A and C.
9 Ways 90 Days Organic Raw Kale Salad
Raw Kale Salad Simple Steps
Finely chop a few handfuls of dinosaur kale
Add 2 TBS organic extra virgin olive oil
Squeeze ½ fresh lemon
Sprinkle sea salt (to your taste)
Massage the kale for about 3-4 minutes
Let the kale sit for 10-15 minutes
Add some fresh veggies, such as tomatoes, cucumbers or carrots
The 9 Ways to Enjoy Food & Life
1. Hydration
2. Organic Roots & Greens
3. Snacks, Superfoods & Smoothies
4. Right Fats
5. Plant Protein
6. Whole Grains
7. Be Active
8. Self Care & Relationships
9. Live your Passion
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