When it comes to improving our health, one of the simplest yet highly impactful actions we can take starting today is to eat more fruits and vegetables.
All vegetables of all colors carry unique gifts in terms of health enhancing micronutrients but it wouldn’t be an exaggeration to say that dark leafy greens are veg VIPs in terms of their nutrient density.
Dark leafy greens like kale, spinach, Swiss chard, broccoli rabe, dandelion greens and so on are rich sources of vitamins A, C, K, minerals like magnesium and calcium and fiber. They also contain compounds like SQ sugars that are valuable prebiotics for our beneficial gut microbes. Greater greens consumption is associated with a reduced risk of every chronic modern day disease including heart disease, dementia and cancer.
The truth is most people don’t eat enough dark leafy greens because they don’t love the taste (steamed greens anyone? Kinda blah not gonna lie) and / or don’t know how to prepare them.
This recipe changes all that. And it will convert you to a dark leafy greens fan I PROMISE! You can use pretty much any greens you like but I’ve used a mix of kale and dandelion greens here. Enjoy them as a side, in a grain and lentil bowl or piled up on your avo toast for some plant powered deliciousness. I hope you love them as much as I do.
RECIPE
Yield
2 servings
Ingredients
1 tablespoon olive or avocado oil
1/2 teaspoon cumin seeds
1/2 teaspoon black mustard seeds
2-3 garlic cloves, minced
1/2 teaspoon turmeric
4 cups chopped dark leafy greens (I’ve used kale and dandelion greens here)
Salt and pepper
Lime juice
Chili flakes and sumac for serving
Method
In a saucepan for which you have a lid, heat the oil on medium high heat until shimmering. Add the cumin and mustard seeds and allow them to pop and sizzle but not burn for about 30-60 seconds.
Add the garlic and turmeric and sauté for a minute until fragrant. Add the greens and a generous pinch of salt and sauté for a minute. Add a splash of water and cover and cook on a medium-low flame for 5 minutes until tender. Add salt and pepper to taste. Serve with a squeeze of lime juice and a dusting of chili flakes (optional) and sumac.
