This post was inspired by Suzanne, our Farmer's Market manager, who also runs her own booth of fresh produce. Almost every market day, she comes to my booth and offers me some kind of greens (FREE!) and says "You probably know how to cook these with your spices"! So, here we go, some Swiss Chard recipes using Curry's spices.
I love eating nutrient-dense greens at least 2-3 times a week because they are rich in essential vitamins (beta-carotenoid (converts to vitamin A), vitamin C, vitamin K, and folate) and minerals (iron, calcium, potassium, disease fighting phytochemicals, water, and fiber).
Recently, research reports that there is a gene that specifically responds to the green leafy vegetables we eat. That is why the recent drive to drink green juice or smoothies for ultimate health is gaining so much of popularity among those who are health conscious. Some believe that raw greens are more beneficial as the nutrients present are not lost during the cooking process. While some of the heat-labile (easily broken down) nutrients like vitamin C can be lost while cooking, the cooked form of the greens can also be beneficial: cooking breaks down the complex plant cells to release the nutrients for easy digestion and absorption.
However, greens seem to be a troublesome ingredient from the cleaning to the cooking – they are finicky and can become mushy or salty very easily if you are not careful.
Today, I am going to show you some very easy and sure-success recipe tips that you can personalize to suit your meals. In, India, cooking greens in any form is very common and popular. They can be lightly sautéed or pureed to add to a gravy like Palak Paneer (cottage cheese in spinach gravy), lamb or chicken curry; chopped and added to dough to make flat bread; added to a batter to make fritters, etc. There are some hundreds of recipes on green leafy vegetables. Below, you will see two of them: Swiss Chard and Chicken Curry and Swiss Chard Fritters. Give them a try and I’m sure adding greens to your dishes will become a favorite. Go Healthy!
Dr. Gayatri Borthakur, a nutritionist turned entrepreneur, has a PhD in nutrition and a passion for delicious but healthy foods.