We did not eat a lot of greens when I was growing up. As an adult, I learned that we should be eating greens for health purposes and that they actually taste great! I don’t think I new what “greens” were until a few years ago. Now I know, they are not only delicious but nutritious too.
Below you will find a recipe for Easy Kale with Garlic and the most nutritious greens to add to your diet. Whether you eat the greens raw or cooked, dark leafy greens are a MUST for the gluten-free diet. We seem to always be nutrient deficient when eating gluten-free and adding greens to your diet is a great way to add some needed nutrients back into your diet. (Check with your physician if you are on blood-thinning drugs before eating greens.)
Greens High in Beta-Carotene and Carotenoids:
Arugula
Beet Greens
Kale
Spinach
Greens High in Vitamin C:
Arugula
Kale
Mustard Greens
Greens High in Iron:
Kale
Spinach
Swiss Chard
Greens High in Fiber:
Kale
Spinach
Mustard Greens
Greens High in Calcium:
Arugula
Dandelion Greens
Easy Kale with Garlic
(recipe modified from Every Day Cooking with Dr. Dean Ornish)
3 bunches fresh kale
2 Tablespoons gluten-free soy sauce or wheat-free tamari
6 large cloves garlic, sliced thin
Wash greens** and place flat on a cutting board. Cut off tough ribs and stems. Slice leaves into 1/2″ ribbons.
Bring 1 1/2 cups water and soy sauce to a boil in a large pot over high heat. Add garlic and simmer uncovered for 1 minute. Do not let the garlic brown. Add greends and toss with liquid to coat leaves. Cover and cook until greens are wilted and tender, about 5 minutes. If too much liquid is left in the pan, uncover and simmer until liquid is reduced.
** An easy way to wash your greens is to clean out your sink. Fill the sink with cold, clean water. Add the greens and swish them around. Place them in a colander and allow the dirty water to drain out of the bottom. Repeat with clean water until totally clean.
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