|
Greens: A Black History Legacy
|
|
More Greens More recipes featuring greens can be found in the following feature: Celebrate Black History Month With Our Outstanding Heritage Soul Food Collection
|
While children
in the classroom are learning about the contributions of African-Americans during Black
History Month, there are also lessons to be learned in the kitchen. Cooked greens were found on African-American - and Southern - tables long before they appeared on the menus of fashionable restaurants. Edna Lewis, the grand dame of African-American cooking and a national spokesperson for Southern cooking, remembers growing up in rural Virginia and picking wild greens not only for food, but for medicine. "If you were sick," she writes, "your neighbor might walk a mile or more to pick something green to bring to your bedside, and then sit by the bed to feed and comfort you. Those greens were like black folks' health food." Greens are low in calories and fat. They are also rich in fiber and vitamins A and C. Greens also contain naturally-occurring substances called phytochemicals that help fight cancer. A single serving of leafy greens is estimated to contain more than 100 different phytochemicals. The most common greens are collard, kale, chard and broccoli rabe. They all look quite different. Collard greens have large, cabbage-like leaves and are a muted green, sometimes tinged with blue. Most varieties of kale have ragged or frilled leaves ranging in color from bluish to almost black, magenta, yellow, or gray. Chard usually has dark green leaves that are usually ruffled. The leafy green broccoli rabe (also called rape or rapini) has 6- to 9-inch stalks and clusters of small buds that look like broccoli. When you buy greens, look for those that are crisp and unblemished. The darker the color, the higher the nutritional value. Leafy greens are highly perishable and should be used within a few days of purchase. If you are not going to cook them immediately, wrap them, unwashed, in damp paper towels and refrigerate in a plastic bag with a few air holes so the greens can breathe. Greens can be full of soil and grit, so wash them carefully before cooking. They should NOT be cooked in pans made of aluminum, which gives them an unpleasant taste. Keep in mind that greens cook way down. A pound of fresh greens will result in 1 1/2 to 2 cups of cooked greens, or about 4 servings. AICR
GARLICKY GREENS 1 Tbsp extra-virgin olive oil *Optional or "salt-to-taste" is NOT included in the sodium content of the nutritional analysis Heat oil in a large, heavy skillet over medium-high heat. Add leek, scallions and garlic. Sauté until leeks are limp, about 4 minutes. Add kale, broccoli rabe and collards, stirring until wilted. Mix in spinach. Add broth and simmer, stirring occasionally, until greens are tender, about 15 minutes. Season to taste with salt and pepper. Makes 4 Servings. Per Serving: 101 Cal; 4 g Total Fat (<1 g Sat Fat); 14 g Carb; 214 mg Sodium; 5 g Protein; 4 g Dietary Fiber. Exchanges: 3 Veg; 1 Fat.
KALE
WITH SWEET CORN 3/4 pound kale, tough stems removed *Optional or "salt-to-taste" is NOT included in the sodium content of the nutritional analysis In a large pot, bring 3-inches of water to a boil. Add kale, cover and reduce heat to medium. Cook kale about 12 minutes, until tender. Drain. When kale is cool enough to handle, press between paper towels to remove remaining water. Cut kale into strips, then slice into squares and set aside or refrigerate in closed container up to 24 hours. When ready to serve, heat olive oil in medium skillet over medium-high heat. Sauté onions and scallions 3 minutes, until onion is soft. Add kale, corn and broth. Cook about 3 minutes more, stirring often, and reduce heat to low until corn and greens are heated through. Season to taste with salt and pepper and serve. Makes 5 Servings. Per Serving (w/o optional salt): 68 Cal;
2 g Total Fat (<1 g Sat Fat); 11 g Carb; 121 mg Sodium (w/o optional salt); 2 g
Protein;
SPICY GREENS 2 pounds mixed greens of choice (collard,
turnip, mustard, or kale) Wash greens thoroughly. Discard tough stems and cut greens into pieces. Place greens in a large soup pot. Add chicken broth, onion, and garlic and simmer, covered, for 30 to 45 minutes or until tender. Season with cayenne pepper, black pepper, and liquid smoke. Makes 4 Servings. Per (1-Cup) Serving: 57 Cal; 00 g Total Fat; 12 g Carb; 00 mg Cholesterol; 282 mg Sodium; 3 g Protein; 5 g Dietary Fiber. Exchanges: 2 Veg.
SPINACH
AND BACON 2 bacon slices, cut in very small pieces Heat a 12-inch nonstick skillet over medium-high heat. Add bacon and cook until crisp. Remove bacon and blot on paper towels. Discard all but 2 teaspoons of the bacon grease. Increase heat to high and add spinach, water, and salt to the 2 teaspoons bacon grease. Toss constantly until limp and tender, about 1 minute, using 2 utensils to toss. Remove from heat, crumble bacon on top, and serve. Makes 4 Servings. Per Serving: 53 Cal; 4 g Total Fat (2 g Sat Fat); 3 g Carb; 5 mg Cholesterol; 171 mg Sodium; 3 g Protein; 2 g Dietary Fiber. Exchange: 1 Veg; 1 Fat.
SPINACH SALAD Salad: 1/2 pound fresh spinach, cleaned with veins
removed, torn into Dressing: 1/3 cup rice vinegar Pour dressing ingredients into a glass jar, shake and set aside. Prepare spinach, mandarin oranges, onions and beans and place attractively in a large salad bowl. Just before serving, pour dressing over the salad; toss, sprinkle with imitation bacon bits and serve. Makes 8 Servings. Per (approx 1-Cup) Serving: 117 Cal; 2 g Total Fat; 21 g Carb; 00 mg Cholesterol; 310 mg Sodium; 6 g Protein; 4 g Dietary Fiber. Exchanges: 2 Veg; 1 Fruit.
VEGETABLE
PITA SANDWICH 1 medium onion, sliced In medium bowl, combine onion, broccoli, squash, mushrooms, tomato, cheese and seasonings. Stuff vegetable-cheese mixture into pita halves that have been lined with spinach. Drizzle each sandwich with 2 Tablespoons of dressing and top with a puff of sprouts. Makes 8 Servings. Variation: Steam broccoli, squash and mushrooms until tender crisp before stuffing the pita pockets. Sodium Alert! This recipe is not suitable for those on low salt or salt-restricted meal plans. Per (1 Pita Half) Serving: 118 Cal; <1 g Total Fat; 20 g Carb; 2 mg Cholesterol; 748 mg Sodium; 9 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1 Veg; 1/2 Very Lean Meat.
GNOCCHI
WITH FRESH GREENS 1 (16-ounce) bag frozen gnocchi *Optional or "salt-to-taste" is NOT included in the sodium content of the nutritional analysis Cook the gnocchi according to package directions and drain. Meanwhile, heat the oil in a large pot or steep-sided stir-fry pan. Sauté the garlic over low heat until golden, about 2 minutes. Add the greens and cover. Steam, using only the water clinging to the leaves, until just wilted, 1 to 2 minutes. Add the tomatoes and cook just until everything is heated through. Combine the gnocchi with the greens mixture in a serving container and toss well. Season with salt and pepper and serve. Makes 5 Servings. Per Serving: 274 Cal; 7 g Total Fat; 45 g Carb; 00 mg Cholesterol; 68 mg Sodium (w/o optional salt); 7 g Protein. Exchanges: 1-1/2 Starch; 4 Veg; 1-1/2 Fat.
BLACK-EYED
PEAS WITH GREENS 12- to 16-ounces fresh greens (kale,
collards, mustard greens, or Wash the greens well. Remove and discard the stems. Trim away thick mid-ribs from the leaves. Discard them or slice thinly and use. Chop the leaves coarsely. Heat the oil in a large soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until golden. Add the greens, cover, and steam until tender. Note: If using Swiss chard, just the water clinging to the leaves is sufficient. For kale and collards, add 1/4 to 1/2 cup of water as needed to keep the mixture moist. Allow 3 to 5 minutes to steam Swiss chard; 10 to 15 minutes to steam the other types of greens. Stir in the black-eyed peas and vinegar. Season to taste with salt and pepper. Cook just until everything is heated through and serve. Makes 6 Servings. Variation: Use pink, pinto, or black beans instead of black-eyed peas, if desired. Per Serving: 171 Cal; 5 g Total Fat; 24 g Carb; 00 mg Cholesterol; 110 mg Sodium; 7 g Protein. Exchanges: 3/4 Starch; 3/4 Very Lean Meat; 2 Veg; 1 Fat.
|
