Cathy Wolz
Tender and delicious, the greens in this week’s Health-e-Recipe for Great Greens will make you want seconds.
Dark, leafy greens are some of the most nutritious vegetables you can eat. A standard one-cup serving of raw, dark leafy greens (or standard half-cup serving of cooked) contains the essential minerals iron and potassium, along with vitamins A, B6, C and K.
Calcium is plentiful in kale and Chinese bok choy. Cancer-fighting folate, a B vitamin, is found in spinach, turnip, collard and mustard greens and chicory. What’s more, kale, collards, Swiss chard, mustard greens and watercress are all members of the cruciferous family. These relatives of broccoli contain anti-cancer phytochemicals like sulphorafane, beta-carotene, lutein and zeaxanthin.
Our recipe pairs mushrooms, red onion and red pepper with collard greens in a light broth-based sauce that has a touch of apple cider vinegar, brown sugar and red pepper flakes. It’s easy to make and you can substitute other kinds of greens when you make it again, as you’ll no doubt want to because it’s so delicious.
For more tasty cancer-fighting recipes, visit AICR’s Test Kitchen. Click here to subscribe to our weekly Health-e-Recipes.
Photo copyright fotolia.
