If you eat 2-3 servings of sautéed greens every night, you’ll be well on your way to better health. Greens clean your system and power your body! 2-3 servings in one sitting sounds like a lot, but one serving of vegetables is only ½ cup of raw vegetable. Greens cook down quite a bit and you’ll be surprised by how little 2-3 servings really is.
Eating greens cooked (rather than raw) increases your body’s ability to digest the vegetables so that you absorb more nutrition.
Keep your palate interested by eating a variety of greens and by adding my recommended modifications in the finishing of the dish.
Recommended vegetables: Kale, collard greens, celery, cucumber, broccoli, swiss chard (limit to 1-2 times a week), spinach (limit to 1-2 times a week), fennel, red, green, or savoy cabbage, green beans, Brussels sprouts, bok choy, napa cabbage, mustard greens.
Wash and cut vegetables into bite-sized pieces. Aim to chew each bite 30 times, but it’s a difficult task so cutting the pieces smaller helps speed the break-down process of the food so that your body can digest it better.
Dice some ginger (1/2 tsp) or garlic (1-2 pieces to taste) (optional)
Dice some tomatoes (optional)
Place vegetables in a sauté pan (stainless steel if possible) with 1-2 Tbsps of water.
Place pan on stove and heat. Once you hear the sound of sizzling vegetables start using your spatula to stir the vegetables in the pain. Add one Tbsp of water to the pan as needed as the vegetables start absorbing the water and steaming, but use water sparingly so that the vegetables don’t get soggy. If using ginger, garlic, or tomato add after a minute. Cook for 2-4 minutes until vegetables have reduced and softened, but are still vibrant.
Turn off heat and drizzle with extra virgin olive oil. (Don’t leave this step out. We need fats to metabolize the nutrients in the greens.)
Add salt and pepper to taste.
For some interest, squeeze on some fresh lemon juice or add a splash of apple cider vinegar before removing from heat.
Add some powdered kelp flakes for a boost of iodine.
Add an extra drizzle of extra virgin olive oil if desired.