Fall Greens Make for Delicious and Nutritious Meals
To get your fill of vitamins, minerals and phytonutrients, turn no further than a mix of seasonal greens. Beet greens, red chard and mustard greens make a delicious and nutritious blend of sweet and spicy flavors. Mixed with sausage or bacon or braised without, these greens pair well with a mixture of fall fruits and vegetables, a little fresh juice and a touch of lemon juice or aged vinegar.
Serve as a dinner side, with sausages for lunch, or as a bed for an over-easy egg for breakfast. Quick, simple and versatile, seasonal greens are one of the best sources of fiber, vitamins K, A and C, as well as a whole host of cancer-fighting phytonutrients that assist in removing free radicals from your system.
When cooking greens follow these easy steps for a fool-proof method. You can cook them slow and low for a soft and satiny texture, but realize that your nutrient value will decrease. Otherwise, cook them until just bright green and slightly wilted, they may still have some bite left in them, but that can be easily mellowed with a little fat, from butter or oil, and a splash of vinegar or lemon juice.
- 1/2 white onion, sliced
- 2 cloves garlic, minced
- 2 small white turnips, large diced
- 1 medium apple, large diced
- 1 bunch red chard, chopped
- 1 bunch Lacinato kale, chopped
- 1 bunch mustard greens, chopped
- 1/2 cup apple juice
- 1/2 lemon, juiced
- Begin with a base of onions and garlic - Saute any alliums for 3-5 minutes; leeks, shallots, white or red onions and a clove or two of garlic makes a delicious base
- Add any other veggies that need to cook longer - turnips, carrots, mushrooms, or apples; add these ingredients next and cook until crisp tender
- Add in some liquid - Add a 1/2 cup of stock, apple juice or water and pile your greens on top, you may have to do this in batches as each bundle of greens will become 1 1/2 to 2 servings when cooked
- Season to taste and add a splash of vinegar or lemon juice to finish, this will mellow any residual bitterness in the greens
Follow directions above for delicious and nutritious fall greens. Got a great variation? Leave it in the comments for our readers!