Honor Dr

We used to pick greens fresh from the garden, dripping with the morning dew, but migration and urbanization over the past fifty years have moved most African-Americans a long ways from those backyard garden plots of yesteryear. But greens remain firmly planted in our heritage and sealed on our palates. And thanks to jet cargo, today a wide variety of greens are available year-round at supermarkets, vegetable stands and trucks, and at farmers' markets.

Start by buying a least a half pound of greens (or more) per person. All greens have to be trimmed, plus they shrink during cooking, so allowing eight ounces per serving isn't very much.

When you buy greens, select bunches with small tender leaves so that you can cut cooking time to the minimum as well as save nutrients. Also, make sure to avoid greens with coarse stems and wilted, yellowing leaves; these have lost flavor and nutrients.

Fresh, washed-and-drained greens will keep in the refrigerator, in plastic containers or bags, for two or three days. After that they begin to lose flavor and turn yellow. However, greens freeze well and will keep for two or three months in the freezer. To do so, wash well, drain, and then pack in plastic bags or containers and freeze.

Here's a primer on greens:

Collards. A fibrous vegetable that can require long cooking when mature. So look for tender, small, sparkling green leaves. If you can only find mature leaves, strip and discard the coarse, tough stems and ribs.Collards are delicious with green onions and hot chili pepper relish made with vinegar.
Dandelion. Dandelion greens, when very young and tender at the first breath of spring, are delicious raw, mixed with lettuce in a salad. As these greens get older they get bitter. Blanch the mature greens for 2 minutes in boiling water to lessen the bitterness, and then simmer in broth.
Kale. This green has crisp, curly, dark green leaves, and the smaller the leaves the better. Kale is similar in texture to collards but has a more intense flavor. Avoid bunches with limp or yellowing leaves.
Mustard Greens. These have pale green, delicate leaves with frilly edges, and if I were pushed to name my favorite greens, I would choose this variety, but don't tell anybody I said that. They have a slightly bitter taste but are not quite as intense in flavor as dandelion.
Turnip Greens. When garden fresh and young, turnip greens are fork tender after a brief cooking. They are tangy and bitter, have flat leaves, and also boast a root that is packed with nutrients. They are delicious combined with other greens, such as collards, or cooked with white potatoes, which cut their sharp flavor.
Broccoli Rabe. Despite its name, this leafy vegetable, which has flowering stalks that resemble tiny heads of broccoli, is a member of the turnip family. It is also sometimes called Chinese flowering cabbage. The flowering stalks should be green, not yellow. Unless garden fresh, broccoli rabe can be bitter. To tame flavor, blanch this way: Put on a pot of water and bring to a rolling boil. Add the greens, blanch for 3 minutes, drain, and then simmer with chicken stock and herbs and a sliver of smoked turkey or ham.
Spinach. This nutritious green cooks in a few minutes flat. It is also great raw in salads. Look for firm, dark leaves, and avoid those that are waterlogged and slimy.

~Joyce White

Source: Soul Food, Recipes And Reflections From African-American Churches, Š1998 by Joyce White.

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     Cooked greens are almost a religion in the American South. They are one of the country’s best-known African-inspired foods, introduced to Southern tables by African slaves working in plantation kitchens. So greens are an appropriate addition to a celebration of the birthday of civil rights leader Dr. Martin Luther King, Jr.

     Leading Southern food writer Edna Lewis says greens are a dish most Southerners “would walk a mile for.” Greens were considered not only great tasting, but good for you. “If a neighbor fell ill during the winter,” she writes, “friends would search the countryside to uncover some wild cress growing in the lowlands along streams. After it was found, … it was quickly washed and cooked and taken to the sick for nourishment.”

     Contemporary science agrees with southern country wisdom.
Greens are low in calories and fat, and high in fiber and vitamins A and C. They are also rich in naturally-occurring substances called phytochemicals, which help fight cancer and other chronic diseases. A single serving of leafy greens is estimated to contain more than 100 different phytochemicals.

     All greens look and taste different, but it is common to cook several types together. The darker the color, the higher the nutritional value.

     When you buy greens, pick those that are crisp and unblemished. . 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 and stay fresh longer.

     Greens 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

BEANS AND GREENS
The following recipe adds colorful red peppers and high-fiber beans to the greens for a healthful way to remember Dr. King. Recipe from the AICR.

1 Tbsp. canola oil
1 medium red onion, chopped
1 lb. greens, either mix of or one type (kale, spinach,
collard), chopped
Salt* and freshly ground black pepper, to taste
1 (12-ounce) jar commercially-roasted red bell peppers,
drained and diced
2 15-oz. cans black beans, rinsed and drained
2 Tbsp. fresh cilantro leaves, finely chopped

*If you add optional salt to a recipe, calculate the sodium as follows: Divide the amount of sodium (1 teaspoon of salt contains 2,200 mg of sodium) by the number of servings, then add that number to the amount of sodium listed for the recipe. It makes a HUGE difference!

Heat oil in a non-stick pan over medium-high heat until hot. Add onion and cook, stirring often, until soft and just beginning to brown. Mix in greens, salt and pepper to taste and sauté/cook. (If using spinach, until it is wilted and tender; if using kale and/or collards, until those greens are tender.) Mix in peppers and heat, stirring, until peppers are warmed. Remove from heat and keep warm.

Heat beans in a small saucepan. When heated through, remove from heat and stir in the cilantro. Divide beans among individual plates, arranging them in a mound in the center, then add greens to encircle the beans. Makes 6 servings.

Sodium Alert! This recipe is not recommended for those on salt-restricted eating plans.

Per Serving: 174 Cal; 4 g Total Fat (00 g Sat Fat); 28 g Carb; 408 mg Sodium; 8 g Protein; 9 g Dietary Fiber. Exchanges: 1-1/2 Starch; 1 Veg; 1 Lean Meat; 1 Fat.

ZIPPY YAMS AND COLLARDS
Recipe created by Physician's Committee for Responsible Medicine nutrition director Amy Lanou, Ph.D., for a PCRM Weight-Loss Study cooking demonstration.

1 bunch (about 1-1/2 pounds) of collards
2 yams or dark-orange sweet potatoes, unpeeled, scrubbed
and cut into bite-sized chunks
Water
1 onion, sliced
2 large cloves garlic, minced
1 tablespoon vegetarian Worcestershire sauce
1/2 teaspoon Thai chili paste
1/2 lemon

Wash the collards, strip the leaves from the stems, slice the leaves, and set aside. Put yams in a deep skillet and add just enough water to cover. Cover skillet with a lid and boil yams until soft when pierced with a fork, about 5 to 10 minutes. Add onions and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestershire sauce, chili paste, and collards. Simmer until the collards are soft, about 20 minutes. Squeeze lemon over the mixture and serve. Makes 4 Servings.

Per Serving: 208 Cal; 1 g Total Fat; 47 g Carb; 00 mg Cholesterol; 104 mg Sodium; 1335 mg Potassium; 7 g Protein; 12 g Fiber. Exchanges: 2 Starch; 3 Veg.

COLLARD GREENS WITH TURKEY HAM
Collard greens were originally brought over from Africa. They have a mild, cabbage-like flavor. Recipe from Ruby's Low-Fat Soul Food Cookbook, a wonderful soul food resource containing recipes with only a fraction of the fat, cholesterol and sodium found in traditional soul food. The recipes are easy-to-make and each is accompanied with a basic nutritional analysis. This book is a real keeper! Ruby's Low-Fat Soul Food Cookbook, Š1996 by Ruby Banks-Payne.

2 pounds collard greens
1 large onion, chopped fine
1 tsp freshly ground black pepper
1/2 tsp cayenne (red pepper)
2 quarts cold water
6 ounces turkey ham, cut into 1/2-inch cubes (about 1 cup)
Salt (optional)*

Wash greens thoroughly, discarding stems and yellow leaves. Cut into small pieces.

Put greens, onion, black pepper, and cayenne into an 8-quart (non-aluminum) pot. Add water, cover, and simmer 30 minutes. Add turkey ham and simmer 30 minutes longer, or until greens are tender. You may add optional salt at this point but be aware that the sodium content will be increased. The nutritional analysis below is without the optional salt addition. Makes 4 Servings.

Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans.

Per Serving (without optional salt): 123 Cal; 3 g Total Fat; 16 g Carb; 24 mg Cholesterol; 470 mg Sodium; 11 g Protein. Exchanges: 3 Veg; 1-1/2 Very Lean Meat; 1/2 Fat.

BRAISED KALE AND LEEKS
Kale is similar in texture to collards but has a more intense flavor. Recipe from Essence Brings You Great Cooking, by Jonell Nash, Š1994 by Essence Communications, Inc.

1-1/2 pounds kale
2 medium-size leeks
6 Tbsp butter or margarine
1 tsp salt (optional)*
1/4 tsp ground black pepper
3 Tbsp balsamic vinegar

Thoroughly rinse kale in several changes of cold water to remove grit. Remove and discard coarse stems; coarsely chop leaves.

Trim leeks to about 6 inches in length; make lengthwise slit, halfway through each. Under cold running water, rinse leeks to remove grit; slice crosswise.

In (non-aluminum) Dutch oven, heat butter; add leeks. Sauté about 5 minutes. Add kale; cover and cook until wilted, about 8 minutes or until of desired tenderness. Sprinkle with optional salt, if desired (see note above on optional salt), pepper, and vinegar; toss to mix. Makes 6 Servings.

Per Serving (w/o optional salt): 160 Cal; 12 g Total Fat; 11 g Carb; 31 mg Cholesterol; 201 mg Sodium; 7 g Protein. Exchanges: 2 Veg; 2 Fat.

GARLICKY GREENS
After you try this recipe, you may agree with Edna Lewis that, "Greens are a dish that most Southerners would walk a mile for." Recipe from the AICR.

1 Tbsp. extra-virgin olive oil
3/4 cup sliced leek, white part only
1/2 cup chopped scallions (about 3), both green and white parts
1 Tbsp. minced garlic (2 large cloves)
3 cups chopped kale
1 cup chopped broccoli rabe
3 cups collard greens cut in 1/2-inch ribbons
5 cups fresh spinach
1 cup fat-free, reduced-sodium chicken broth
Salt and freshly ground black pepper, to taste

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.

TURNIP GREENS WITH BOTTOMS
Ed. Note: Turnip greens are tangy and can be bitter so they're often cooked with other greens (collards) or potatoes to cut their sharp flavor. Some cooks also add a teaspoon of sugar to the pot when they are cooked alone. Recipe from The New Soul Food Cookbook for People With Diabetes,
by Fabiola Demps Gaines and Roniece Weaver,
Š1999 by the American Diabetes Association, Inc.

2 large bunches turnip greens with turnips (about 2 to 3
pounds)
8 ounces smoked turkey breast
1 large onion, chopped
Red pepper flakes to taste

Wash the turnip greens thoroughly and cut into pieces. Peel the turnips and chop into small pieces.

Boil the turkey in water until the turkey is tender, about 20 minutes. Add the turnip greens, turnips, onion and red pepper flakes. Cook until done, about 20 minutes. Makes 8 Servings.

Per (1-Cup) Serving: 59 Cal; 1 g Total Fat; 8 g Carb; 13 mg Cholesterol; 394 mg Sodium; 7 g Protein; 4 g Dietary Fiber. Exchanges: 1 Vegetable; 1 Very Lean Meat.

COLLARD GREENS
Quick and easy flavor minus the meat. Recipe from
The New Soul Food Cookbook for People With Diabetes,
by Fabiola Demps Gaines and Roniece Weaver,
Š1999 by the American Diabetes Association, Inc.

4 pounds collard greens
3 cups reduced-sodium, reduced fat chicken broth
2 medium onions, chopped
3 whole garlic cloves, crushed
1 tsp red pepper flakes
1 tsp pepper

Wash and cut the collard greens and place them in a large (non-aluminum) stockpot. Add the remaining ingredients and enough water to cover.

Cook until tender, stirring occasionally, about 3-1/2 hours. The flavors will blend even more if you let the greens stand for a bit after cooking. Makes 8 Servings.

Per (1-Cup) Serving: 78 Cal; 00 g Total Fat; 16 g Carb;
00 mg Cholesterol; 240 mg Sodium; 4 g Protein; 6 g Dietary Fiber. Exchanges: 3 Vegetable.

BLACK SKILLET BEEF WITH GREENS
AND RED POTATOES
"This recipe has everything a busy person needs: It's quick, uses only one pot (a black cast iron skillet if you have one), it's inexpensive and tastes wonderful," says chef Johnny Rivers. Recipe from Down Home Healthy, Family Recipes of Black American Chefs Leah Chase and Johnny Rivers, published by the National Institutes Of Health, National Cancer Institute,1994.

1 pound beef top round
1-1/2 Tbsp Hot 'N Spicy Seasoning (recipe follows)
8 red-skinned potatoes, halved
3 cups finely chopped onion
2 cups beef broth
2 large cloves garlic, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches (1/2-pound each) mustard greens, kale or turnip
greens, stems removed, coarsely torn
Nonstick spray coating

Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick. Thoroughly coat strips with Hot 'N Spicy Seasoning.

Spray a large heavy skillet (cast iron is best) with nonstick spray coating. Preheat pan over high heat. Add meat; cook, stirring, for 5 minutes.

Add potatoes, onion, broth, and garlic. Cook, covered, over medium heat for 20 minutes. Stir in carrots and lay greens over top; cook, covered, until carrots are tender, about 15 minutes. Serve in large serving bowl, with crusty bread for dunking. Makes 6 Servings.

Per Serving: 342 Cal; 4 g Total Fat (1 g Sat Fat); 52 g Carb; 45 mg Cholesterol; 101 mg Sodium; 24 g Protein; 10 g Dietary Fiber. Exchanges: 2 Starch; 3 Lean Meat; 3 Veg; 1 Fat.

SALT 'N SPICY SEASONING
Plenty of punch without the salt!

1/4 cup paprika
2 Tbsp dried oregano, crushed
2 tsp chili powder
1 tsp garlic powder
1 tsp black pepper
1/2 tsp red (cayenne) pepper
1/2 tsp dry mustard

Mix together all ingredients. Store in airtight container. Makes about 1/3 Cup.

EDNA LEWIS'S SENSATIONAL SPINACH
Taking simple ingredients and bringing out their inherently wonderful flavors is Ms. Lewis's way with food. Recipe from Essence Brings You Great Cooking, by Jonell Nash,
Š1994 by Essence Communications, Inc.

1/2 cup sun-dried tomato pieces
1 cup hot water
1 Tbsp olive oil
1 garlic clove, minced
1 pounds fresh smooth-leaf spinach (preferably unpackaged)
2 Tbsp butter or margarine

In a small bowl, place tomatoes and water; let stand about 2 minutes, until tomatoes are reconstituted. Drain. Combine tomatoes with olive oil and garlic; set aside.

Remove spinach stems. Rinse leaves thoroughly in cold running water to remove grit. Shake and dry thoroughly.

In large skillet, heat butter until it foams; add spinach. Increase heat to medium-high. With 2 spoons, toss spinach until wilted and cooked, about 5 minutes. Sprinkle spinach with tomatoes and serve. Makes 4 Servings.

Per Serving: 167 Cal; 13 g Total Fat; 11 g Carb; 16 mg Cholesterol; 334 mg Sodium; 9 g Protein. Exchanges: 2 Veg;
3 Fat.

STUFFED BELL PEPPERS WITH
COLLARD GREENS
Adapted from a recipe by Chef B. E. Lowder, Los Angeles, CA. Recipe from The Black Family Dinner Quilt Cookbook, Healthy Conscious Recipes & Food Memories™,
Š1993 by The National Council of Negro Women, Inc.

3 bunches (about 3 pounds) collard greens, stems removed
Salt (optional)* and pepper
2 Tbsp salad oil
4 yellow or red bell peppers
2 medium carrots, diced and blanched
2 medium turnips, diced and blanched

Wash and julienne collard greens. Place in a large (non-aluminum) saucepan. Season with salt and pepper. Add oil. Stir, Cook on low heat one hour or until tender. Add water, if needed.

Cut peppers in half. Remove seeds. Blanch in hot water about 10 minutes. Remove from water and rinse with cold water. Drain well.

Stuff peppers with collard greens. Garnish with diced carrots and turnips. Makes 8 Servings.

Per Serving (without salt): 85 Cal; 3 g Total Fat (<1 g Sat Fat); 13 g Carb; 00 mg Cholesterol; 130 mg Sodium; 4 g Protein. Exchanges: 3 Veg; 1/2 Fat.

MUSTARD GREENS WITH PEANUT SAUCE
Be sure to save up some extra carbs and fats for this special Heritage Recipe! Recipe from The Black Family Dinner Quilt Cookbook, Healthy Conscious Recipes & Food Memories™,
Š1993 by The National Council of Negro Women, Inc.

2 pounds fresh mustard greens
Water
1/4 tsp salt
1 bunch green onions, chopped
1/2 pound cherry tomatoes
1/8 tsp black pepper
1/2 cup creamy peanut butter
1/4 cup water
3-1/3 cups hot cooked rice (prepared without salt or fat)

Wash greens carefully. Trim off tough stems. Hold three or four leaves together. Tear into small, even pieces.

Bring small amount of water to a boil in large (non-aluminum) saucepan.Add salt and greens. Cook until greens are tender. Stir occasionally.

Add onions, whole cherry tomatoes and pepper. Cook until slightly limp.

Combine peanut butter and water. Stir until well blended. Pour over surface of greens. Simmer 10 minutes, stirring continually to blend. Cook until moist, not runny. Serve with rice. Makes 4 (generous) Servings.

Per Serving: 490 Cal; 17 g Total Fat (3 g Sat Fat); 70 g Carb; 00 mg Cholesterol; 360 mg Sodium; 20 g Protein. Exchanges: 3 Starch; 2 High-Fat Meat; 4 Veg; 3 Fat.

GRAND'S COLLARD GREENS & OKRA
A healthwise Heritage Recipe from The Black Family
Dinner Quilt Cookbook, Healthy Conscious Recipes
& Food Memories™, Š1993 by The National
Council of Negro Women, Inc.

3 pounds collard greens
1 pound fresh okra
1 large red onion, sliced
5 cloves garlic, crushed
2 Tbsp Crisco Oil
1 Tbsp ground coriander
1/2 tsp cayenne (red) pepper
1/2 cup coarsely chopped cilantro leaves

Wash collard leaves thoroughly. Stack approximately 15 leaves evenly. Roll from long side in cigar fashion. Cut in 1/8-inch ribbons. Continue until all leaves are cut. Drop into boiling water just to cover. Blanche 4 minutes. Drain, reserving one cup cooking liquid.

Cut off tops of okra. Slice diagonally into about 4 to 5 slices per stem.

Heat Crisco Oil in large skillet on medium heat. Add okra, onion, and garlic. Sauté 8 minutes. Add drained collards, coriander and cayenne. Stir fry on medium high heat 5 minutes. Serve immediately with cilantro as garnish. Add a little pot juices, if desired. Makes 8 Servings.

Per Serving: 105 Cal; 4 g Total Fat (<1 g Sat Fat); 15 g Carb; 00 mg Cholesterol; 45 mg Sodium; 6 g Protein. Exchanges: 3 Veg; 1 Fat.

MIXED GREENS
For a long time, mixed greens have been a favorite in African-American families. Replacing the traditional smoked pork with skinless smoked chicken or turkey breast lowers the fat and cholesterol significantly and makes the greens a much healthier dish. Recipe from The New Soul Food Cookbook ~ Healthier Recipes for Traditional Favorites,
Š1996 by Wilbert Jones.

1 pound mustard greens
1 pound turnip greens
1 pound spinach
1/2 cup chopped fresh turnips
1 cup chopped smoked skinless chicken breast
1 tsp white vinegar
1 Tbsp Soul Food Seasoning (recipe follows)
1 tsp crushed red pepper flakes
1 tsp celery seeds

Clean and rinse the mustard and turnip greens (removing the stems) in cold water. Drain and set aside. Rinse the spinach in cold water (but do not remove the stems).

Place the greens, spinach, turnips, chicken, vinegar, Soul Food Seasoning, red pepper flakes and celery seeds in a large (non-aluminum) pot, and cover with water. Cook for about 1 hour on a medium heat or until tender. Makes 8 Servings.

Per Serving: 100 Cal; 1 g Total Fat; 11 g Carb; 24 mg Cholesterol; 104 mg Sodium; 12 g Protein. Exchanges: 1 Very Lean Meat; 2 Veg.

SOUL FOOD SEASONING
If you want to keep a greater quantity of this useful seasoning on hand, simply double or triple the quantities. Recipe from The New Soul Food Cookbook ~ Healthier Recipes for Traditional Favorites, Š1996 by Wilbert Jones.

2 Tbsp ground red pepper flakes
2 Tbsp garlic powder
2 Tbsp onion powder
2 Tbsp dark chili powder
1 Tbsp paprika
1 tsp thyme powder
1 tsp freshly ground black pepper

Mix all the ingredients together. Store in a sealed container. Makes about 3/4 Cup.

Per (1/2 tsp) Serving: 4 Cal; <1 g Total Fat; 1 g Carb; 00 mg Cholesterol; 3 mg Sodium. Exchanges: FREE.