I’ve been accused of loving spinach too much.
When I was staying at a friend’s house recently, it became the running joke. “Is there spinach in it?” she’d ask about just about anything I’d make. Chances are, there was — I even snuck some into her teenage son’s favorite food group, lasagna. He didn’t know the difference.
Spinach, especially baby spinach, can be stealthy if need be. I shove a handful or so into my fruit smoothies every day, just because.
I’m crazy about greens, especially this time of year, when the world is cold and gray. If a day or two goes by and I haven’t eaten something green, I get a little nervous. So I check my fridge. If I’m out of arugula and baby spinach, both of which I always have on hand, I’m running to the store to buy some.
Premium content for only $0.99
For the most comprehensive local coverage, subscribe today.
#ReadLocal
The thing is, I feel better when I eat green and leafy — and the more I eat, the more I crave. The good news is greens are easy and quick to prepare and pack a ton of vitamins and minerals in every serving — most greens are loaded with vitamin K, which is great for our bones, and some, like Brussels sprouts (save your sighs — wait till you see the recipe here) have omega-3s, too.
The list of goodness goes on; greens are antioxidants and also have beta-carotene, lutein, and zeaxanthin, all of which contribute to healthy eyes, hair and skin — so hello there, instant glowing facial. Fiber, check. Can eating greens help lower blood pressure and cholesterol and keep them in check? As someone who is genetically predisposed to high levels of both, I’m counting on it.
But the thing to remember beyond greens’ good-for-you-ness is this — they’re quite delicious. Maybe I should’ve mentioned that before. Eat them because they taste great, then feel virtuous because you’re also doing your body good.
Ellise Pierce is the Cowgirl Chef and author of “Cowgirl Chef: Texas Cooking With a French Accent” (Running Press, $25). www.cowgirlchef.com; @cowgirlchef.
Asian Brussels sprouts
Makes 2 servings
3 tablespoons peanut oil
1/2 pound Brussels sprouts, quartered
2 cloves of garlic, minced
1/2 teaspoon finely chopped ginger
2 green onions, finely chopped
1 tablespoon chopped cilantro
1 teaspoon sweet chili sauce
1 teaspoon hot garlic chili sauce
A few drops fish sauce
1/4 lime, juiced (about 2 teaspoons)
1. Put the peanut oil into a skillet or wok over medium-high heat, and when it’s hot, add the Brussels sprouts and let them cook until they begin to brown.
2. Add the garlic and ginger, and toss. Keep cooking the Brussels sprouts until all sides are browned (and if your pan is too hot, turn it down so the garlic doesn’t burn).
3. Turn off the heat and add the rest of the ingredients, and toss again. Serve right away.
Nutritional analysis per serving: 237 calories, 21 grams fat, 12 grams carbohydrates, 4 grams protein, no cholesterol, 42 milligrams sodium, 4 grams dietary fiber, 74 percent of calories from fat.
— Inspired by a recipe from Uchi in Austin
Red lentils and spinach
Makes 4 to 6 servings
2 tablespoons olive oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 carrot, diced finely
2 tablespoons tomato paste
2/3 cup tomato sauce
1/2 pound red lentils, rinsed
1 quart vegetable stock or chicken stock
1 teaspoon Mexican oregano
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
Sea salt to taste
3 1/2 ounces baby spinach, cut into ribbons
1. Put the olive oil, onion and garlic in a large soup pot over medium heat, and cook until you can smell the onion and garlic, about 5 minutes.
2. Add the diced carrot and cook until it softens slightly, another 5 minutes.
3. Add the tomato paste, tomato sauce, lentils, stock and spices. Add 4 cups of water. Cook uncovered for about 30 minutes or until the lentils are still slightly al dente, stirring every now and then. Turn off the heat and stir in the spinach slivers. Serve right away.
Nutritional analysis per serving, based on 4: 326 calories, 10 grams fat, 44 grams carbohydrates, 29 grams protein, no cholesterol, 385 milligrams sodium, 20 grams dietary fiber, 24 percent of calories from fat.
Swiss chard, leek and sweet potato tacos
Makes 8 to 10 tacos
1 sweet potato, cut into 1-inch cubes
Olive oil
Sea salt and pepper
3 leeks, sliced (white parts only)
1 bunch of Swiss chard, ribs removed and the leaves sliced into ribbons
1 chipotle chile in adobo, finely chopped
8 to 10 tortillas (corn or flour), for serving
1 avocado, chopped, for serving
Lime wedges, for serving
Salsa, for serving
1. Heat oven to 450 degrees and line a cookie sheet with foil.
2. Toss the sweet potato pieces onto the cookie sheet, drizzle with a little olive oil and sprinkle with salt and pepper. Slide into the oven and bake 20 to 25 minutes, or until the edges of the potatoes begin to brown, making sure to flip them about halfway through.
3. When the potatoes are nearly done, put a couple tablespoons of olive oil in your largest skillet, turn the heat to medium-high and add the leeks. When they begin to soften, toss in the Swiss chard. Watch this carefully and stir it around until the Swiss chard just begins to wilt. Add the cooked sweet potatoes and chipotle and toss together.
4. Warm the tortillas. Serve the Swiss chard, leek and sweet potato mixture on top of each tortilla; then top with avocado. Place limes and salsa on the side.
Nutritional analysis per taco, based on 8: 134 calories, 5 grams fat, 22 grams carbohydrates, 3 grams protein, trace cholesterol, 68 milligrams sodium, 3 grams dietary fiber, 29 percent of calories from fat.
Greens tart
Makes 1 tart (serves 6 to 8)
Olive oil
2 garlic cloves, minced
2 leeks, sliced (white parts only)
1 bunch of Swiss chard, ribs removed and the leaves sliced into ribbons
3 1/2 ounces baby spinach
1/2 teaspoon lemon zest
Pinch of nutmeg
Sea salt and pepper
2 1/2 ounces feta cheese, crumbled
3 eggs, lightly beaten
1/2 cup milk
1 wheat tart crust, prebaked (recipe follows)
1. Drizzle a little olive oil in a large skillet, toss in the garlic and leeks, and turn the heat to medium. Cook for just a few minutes, or until the leeks begin to wilt and you can smell the garlic. Add the Swiss chard, baby spinach, lemon zest, nutmeg and salt and pepper, and stir this around until the Swiss chard and spinach start to wilt — there’s no need to let this cook too long because it’ll continue cooking once you remove it from the heat. Pour this mixture into a bowl and let cool.
2. Heat the oven to 400 degrees. When you’re ready to bake the tart, add the feta, eggs and milk to the greens mixture, stir it up, and pour it into the prebaked tart shell. Bake 30 to 45 minutes or until the custard is set.
Nutritional analysis per serving, based on 6: 339 calories, 15 grams fat, 41 grams carbohydrates, 13 grams protein, 117 milligrams cholesterol, 518 milligrams sodium, 6 grams dietary fiber, 39 percent of calories from fat.
Whole wheat-oatmeal tart crust
Makes 1 (11-inch) tart crust
This recipe is inspired by one that I found on Clotilde Dusoulier’s blog, Chocolate and Zucchini, for a tart crust made with whole wheat and olive oil. I loved the idea of whole wheat because it has such a great nutty taste, but using olive oil instead of butter is what really got my attention. So I tinkered around and came up with this, a slightly sweet and nutty crust, with a little extra surprise.
2 cups whole-wheat flour
1/4 cup oatmeal (quick)
1 teaspoon sea salt
1/4 cup olive oil
1 tablespoon honey
1/2 cup ice water
1. Line the bottom of an 11-inch tart pan with parchment paper (très important — this will keep the crust from sticking to the pan and tearing apart), and heat the oven to 375 degrees.
2. In a medium bowl, whisk together the flour, oatmeal, and sea salt. Add the oil and honey and mix by hand. Now add the water, little by little (you may not need all of it), and mix just until the dough comes together in a ball.
3. Roll out the dough on a lightly floured surface, lay it in the tart pan, and trim the edges by simply rolling your pin over the top. Prick the bottom with a fork and refrigerate for an hour or pop in the freezer 30 minutes (my favorite method, because it’s faster), until the dough’s nice and firm.
4. Blind bake the crust. Put the tart pan on a cookie sheet and bake 20 minutes. Let it cool a bit before you fill it.
Nutritional analysis per serving, based on 6: 238 calories, 10 grams fat, 34 grams carbohydrates, 6 grams protein, no cholesterol, 316 milligrams sodium, 5 grams dietary fiber, 36 percent of calories from fat.
Cowgirl tip: Make savory crackers with the leftover bits of dough. Just spread the pieces on a cookie sheet — making sure to tear them into pieces approximately the same size so they’ll cook evenly — sprinkle with sea salt, pepper and whatever fresh herbs you have on hand (I like thyme), lightly press or roll into the dough, and bake for 10 minutes, or until the pieces begin to look crispy. This dough is nutty and slightly sweet and these little crackers remind me of Wheat Thins — and they’re just as addictive. You’ve been warned.
.jpg)
Comments