Eat your leafy greens may be one of your mom’s sayings; but I’m betting that it becomes the next health phrase of this millennium. Leafy greens are a powerhouse of folate, that amazing B-vitamin that prevents damage to your valuable and unique DNA.
They also contain vitamin K which plays an integral role in bone development and heart health. Add in immune enhancing Vitamins C and A, potassium, as well as magnesium, calcium, and iron, and leafy greens become the rock and roll stars of the veggie world
People still find them daunting to prepare, enter Cookin’ Greens the smartest frozen veggies I have ever run across. I first discovered these nutrient gems at the Good Food Festival about six years ago and I have been a fan ever since.
Here are two recipes that I dem on Wednesday, November 21 on Cityline using the bag of leafy green health!
Quick and Easy Chicken Soup with an Asian Spin (picture to come!)
Adults if you need some zip, make sure you add some cayenne or your favourite hot sauce.
6 cups (1.5 L) lower sodium chicken broth
1 lb (500 g) skinless, boneless chicken thighs
4-6 cloves garlic, minced
1 onion, diced
8 oz (250 g) cremini mushrooms, lightly rinsed, sliced thinly (OR try Enoki mushrooms: if using Enoki use 3.5 oz (99g) pkg and don’t add until step 5)
¼ cup (60 mL) quinoa, rinsed
One – 500 g package Cookin’ Greens Designer Mix
3-4 tbsp (45-60 mL) lower sodium soy sauce – I like controlling where my added salt comes from, so for this dish I picked soy sauce as my salty ingredient not the chicken broth)
Hot sauce, optional, to taste
- Pour chicken broth into a large pot over medium high heat. Bring to the boil.
- Meanwhile chop up the chicken into 1 inch (2.5 cm) pieces. Food safety tip: use a separate chopping board for raw meats. Set aside.
- When the broth comes to the boil add garlic, onions, mushrooms (if using enoki add in step 5), chicken and quinoa. Stir.
- Bring back to the boil, reduce heat to medium low, stir well, cover and gently cook until the chicken is cooked through, approx. 15-20 minutes.
- When the chicken is cooked through add frozen Cookin’ Greens and the soy sauce and hot sauce (if using) and stir well. Bring back to the boil and once the greens are just cooked, approx. 4-5 minutes, (if using enoki mushrooms, add now and simmer for 1-2 minute) serve.
Makes 10 cups
One serving is equal to 2 cups (500 mL)
Pasta with Tuna and Kale
A quick and easy this pasta dish can be ready and on the table in 20 minutes.
2 cups (500 mL) whole grain rotini pasta
1 tbsp (15 mL) canola oil
1 onion, diced
4 large cloves garlic, minced
14 Kalamata olive, pitted and chopped in half
¼ tsp (1 mL) red pepper flakes
3 cups (750 mL) chopped frozen kale – Cookin’ Greens is the brand I used
Two – 85 g cans Sundried Tomato & Basil Tuna Flaked Light Tuna
- Bring a large pot of water to the boil. Add pasta and cook to al dente – 7 minutes – overcooked pasta has a higher GI index. Cook for only 7 minutes, drain well.
- Meanwhile heat a large frying pan over medium heat. Add oil and onion and sauté for 3-5 minutes.
- Add garlic, pepper flakes, and olives and sauté for 1 minute.
- Add tuna and stir in well.
- Add Cookin’ Greens and sauté for 3-4 minutes or until the greens are heated through.
- Add drained pasta, stir in well and serve. Drizzle each serving with 100% Italian extra virgin olive oil if desired.
Makes approx. 8 cups
One serving = 2 cups (500 mL)
Mixed Berry Crisp, using frozen berries
I used the berries that I froze in the summer for this dish, but you can buy frozen berries in the freezer section of most grocery stores.
For the show I used mini ramekins for individual servings as seen in the picture. Bake for 40-55 minutes or until bubbling around the edges.
1 ½ cup (375 mL) large flake rolled oats
¼ cup (60 mL) whole-wheat flour
¼ cup (60 mL) wheat germ
½ cup (125 mL) dark brown sug
1 Tbsp (15 mL) cinnamon
½ cup (125 mL) canola oil
6 cups (1.5 L) mixed frozen berries
1 cup (250 mL) frozen cranberries, this really gives it a tart flavour note, so you have sweet and tart and fabulous!
1 tbsp (15 mL) tapioca
¼ cup (60 mL) liquid honey
- Make sure the rack is in the middle of your oven. Preheat oven to 350° F (180° C). Line an 8-inch square (2-L) baking pan, set aside.
- In a medium bowl stir together the oats, flour, wheat germ, brown sugar and cinnamon. Using a large spoon or rubber spatula mix in the canola oil until well combined. The mixture should look slightly wet and crumbly.
- Place the berries into the prepared pan. Sprinkle with the tapioca and the then drizzle with the honey.
- Pour topping over the berries. Press down lightly.
- Bake for 55- 65 minutes or until bubbly. Serve warm or cold. Will keep up to 2 days covered in the fridge.
Makes – 5 cups (1.25 L)
Serves – 8 – 2/3 cup (150 mL) servings
Raspberries with Mango, using frozen fruit
From: Healthy Starts Here!
Love having a hint of summer in the middle of winter.
Zest of one lime
2 tbsp (30 mL) fresh lime juice
2 tbsp (30 mL) honey or sweetener of your choice to taste
2 cups (500 mL) frozen raspberries
2 cups (500 mL) frozen mango
- Wash and dry lime, using a microplane zest lime and set aside.
- In a medium bowl whisk together the lime juice and honey.
- Gently toss the raspberries and the mango together with the lime/honey mixture.
- Sprinkle with zest. Leave on the counter to thaw for approx. 1-2 hours or until thawed, serve. Store any leftovers covered in the fridge for up to 3 days.
Makes approx. 4 cups (1 L)
One serving = 1 cup (250 mL)One serving contains:
128 Calories, 0.4 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 1 mg Sodium, 31.4 g Carbs, 6 g Fiber, 24.5 g Sugars, 2 g Protein