How to Make Kale Greens and Much More
With fall in full swing and the weather getting cooler, it is an excellent time of year to try these recipes using spinach and kale, plus many others, whether you grow them yourself or find a local farmer or farmers’ market who has them! There are so many kinds to choose from, each with its distinct flavor and texture. These include chard, collards, spinach, kale, arugula, beet, mustard, turnip, and even wild purslane or creasy greens.
Nutrition in Mixed Greens
First, let’s talk about the nutrition of greens. Greens are rich in Vitamins K and A, potassium, and fiber. They are also low in calories, and each green has its own unique set of nutrition benefits. So, when you mix several, you may get even more health benefits.
Now, let’s discuss some delicious ways to prepare greens and some interesting facts about them. We are going to start with kale.
How Do You Make Kale Greens
Kale has a mild cabbage flavor. You can use kale to make the risotto and some butternut squash from my recipe in this blog post for a delicious plant-based, farm-to-table meal!
There are all sorts of ways to prepare kale. Here are some kale recipe ideas:
- Raw kale is excellent for salads and smoothies. Massage the kale to break down the tough fibers.
- Steamed, like in the recipe below. I want to share how to steam the kale. You can use a steamer basket, microwave, or even lay kale on top of a soup, risotto, or pasta and cook it in the steam.
- Sauteed like in stir-fries, veggie scrambles, or hash.
- It is baked like someone making kale chips or a sheet pan meal.
Some kale varieties are curly, Russian, or Lacinato (often called dinosaur kale), which is also known as Tuscan kale. I will share a Lacinato kale recipe in this post.
Kale and Butternut Squash Risotto
In the fall, nothing pairs better with greens than winter squash. The orange and dark green screams fall! I love this combination in soups, pizzas, or mixed in a lasagna! Today, Below is a risotto recipe that I think you will enjoy. In this recipe, you will see a version of how to steam kale.
Makes 4-6 servings
Arborio rice makes this dish soft, creamy, and comforting! Add broth to the rice a bit at a time, softening the grains and thickening the liquid.
One bunch of kale stemmed and sliced thin.
One medium peeled and chopped butternut squash (chop in large pieces)
One small onion, chopped
2 cups arborio rice
1- tablespoon olive oil
6-8 vegetable broth
1/2 cup white wine
One teaspoon thyme
Salt to taste
Thirty minutes before starting the risotto, place chopped butternut squash on a cookie sheet, toss with olive oil and roast for about 25 minutes in the oven at 425 degrees until it caramelizes.
Warm the broth in a saucepan over low heat. It should be just barely steaming by the time you start the risotto. In a medium saucepan, begin sautéing onions until soft. Then, add the rice and let the oil coat each grain.
Begin adding broth 1 cup at a time until it is absorbed by the rice (do not let the pan start sticking). Keep adding broth until the rice grains become softened and al dente. The pan will be pretty dry on the bottom.
Add the 1/2 cup of wine and let it absorb. Add the sliced kale and cover with the lid until it cooks in the risotto. Finally, add parmesan cheese and toss with the roasted butternut squash.
If you want additional kale dishes, you may enjoy this soup using kale Kale Tomato and White Bean Soup.
Sauteed Kale Recipes
Here is how I saute kale:
Take on a bunch of kale, and it was good. Stem and cut fine (you could even include stems & ribs if desired). Mince a clove of garlic of garlic. In an iron skillet over medium heat, add 1-2 teaspoon olive oil. Add minced garlic (or substitute garlic oil for olive oil). Add kale. Caution to not burn garlic. Saute until soft. This is how I make the kale for the Black Eyed Pea Bowls.
Another yummy, delicious saute kale recipe is this tempeh scramble.
Lacinato Kale Recipe
For those of you looking for a Lacinato kale recipe and a different kale salad, try this Rainbow Kale Salad.
Here Are Some Best Ways to Cook Chard
Chard is relatively mild, but some people may find it slightly bitter. You can try mixing it with other ingredients to tone down the bitterness.
If you want an excellent way to cook rainbow chard, you may enjoy these Stuffed Chard Rolls inspired by more commonly made cabbage rolls.
Here Are Some Recipes with Arugula
Arugula has a sweet, peppery flavor. It goes well in a salad or sauteed as a vegetable in a salad. Try these arugula recipes is to replace spinach with arugula to make one of my favorite holiday salads, Arugula Apple Salad and a Pear Arugula Pizza with Blue Cheese and Walnuts.
Pesto Made From Arugula or Other Greens
Another delicious arugula dish is a homemade pesto
4 cups arugula, washed stemmed, torn
1/2 cup pecans
1/2 cup hard cheese grated
Two cloves garlic
1/4 cup olive oil
Salt & pepper to taste
Add all the ingredients in a food processor and blend.
Recipes Using Collard Greens
Collards have a strong taste and are sturdy enough to hold together for many cooked variations or even added to a salad. Traditionally, Southern collard greens are cooked with fatty meat over the stove for hours. If you are looking for some modern seasonings for collard green, try these Thai Collard Wraps with tofu and peanut sauce.
You may be wondering how long I cook collard greens. I used to think for a long time, and many recipes suggested at least 1 1/2 hours, but I blanched the leaves for a minute or two for my Thai Collard Wraps. They can even be sliced thin and eaten raw in a salad. Traditionally, they have been cooked for quite a while, but it is not needed depending on your dish.
Here is a recipe using collards in a pasta sauce! It is pretty tasty!
Pasta with Collard Greens and Onions
This makes a great vegetarian recipe. When cooked, the collards have a mild sweetness. Add some sliced grape tomatoes at the end for a pop of color.
Makes six servings
One bunch of collard greens stemmed and washed.
Two tablespoons extra virgin olive oil
One medium onion, preferably a red onion, cut in half lengthwise, then sliced across the grain
Salt to taste
1/4 teaspoon red pepper flakes (optional)
Two garlic cloves, minced
Freshly ground pepper
8 to 12 ounces of pasta, any shape
1/2 cup cooking water from the pasta
1 to 2 ounces grated local blue cheese
Two tablespoons of pecans
Slice collard greens into thin strips. Heat the olive oil over medium heat in a frying pan with a large lid and add the onion. Cook until tender and translucent, about 5 minutes, stirring often.
Add collard greens with salt and pepper until they soften, then cook for five more minutes. Add a pinch of salt, red pepper flakes, and garlic. Add 1/2 cup water, cover, and continue to simmer for another 5 to 10 minutes, stirring often, until the greens are tender.
Taste and adjust seasonings. Meanwhile, cook the pasta. Bring the water to a boil in the pot and add the pasta. Before draining the pasta, spoon 1/2 cup of the cooking water from the pot into the frying pan with the collard greens and onions.
Drain the pasta and toss with the greens. Top each serving with blue cheese and pecans to taste.
How to Prepare Turnip Greens
The most common way to prepare cooked turnip greens is similar to Southern Collards.
How long do I cook turnip greens?
About 15-20 minutes.
You can even make a green salad using young turnip greens in this salad.
I also love this pasta soup recipe to substitute turnip greens. Turnip greens are firm but slightly less intense than mustard greens. They can work well with this soup that calls for greens by Asheville food blogger Julie Wunder: Kale Tortellini Soup Substitute with Turnip Gr
Baby Spinach
This flexible green can be made into a salad like this Spinach Beet Salad or a sandwich like this Spinach Panini. I also love it in a lasagna or enchiladas.
How to Cook Mustard Greens
These greens taste the strongest; they have a sharp, biting, peppery flavor. Try the greens sauteed in olive oil with a sprinkle of red pepper flakes and shredded parmesan cheese.
You might also like this Lentil Turnip Green Stew.
Green Leaf Lettuces
Many lettuces are dark leafy greens like romaine, green and red leaf, bibb, and Boston lettuce. Although most of us are familiar with eating lettuce, try it in new ways and try some varieties that are different from your usual choice. Some of my favorites include Asian wraps or a Taco Salad.
Purslane Recipes
This green is often considered a yard pest, but purslane benefits include it being rich in omega-3 fatty acids. Its flavor can be described as a lemony, peppery kick. It is usually picked when it is small and tender. It can be added to salads on a sandwich or stir-fried. Here are some additional Purslane recipes.
Creasy Greens
Although this may be considered another garden weed, it is very nutritious and easy to add to your diet. Creasy greens can be cooked and are as mild as spinach. When eaten raw, they have a sweet but spicy taste.
I love this recipe using them for first-time eaters: Creasy Green Salad with Apple Butter Vinaigrette. This article from Garden and Gun described these greens as an Appalachian relative of watercress.
Cabbage
Although I think of cabbage and broccoli as Cole crops, they are green and leafy, so I did not want to leave them out. I love their sweet flavor and use them in many things, like salads, soups, and stir-fries. Check out my apple cabbage slaw for some delicious eating.
In addition to eating raw cabbage in salads and slaw, you can saute, steam, simmer, and even roast it. Many of us enjoy making and eating roasted cauliflower, but you can also make a roasted cabbage steak recipe. Martha Stewart has a tasty roasted cabbage recipe using sliced cabbage. It is a great fall recipe, and you can put it on the grill in the summer.
Greens From Beets
Use the greens from beets just like you would any other green. You can even mix it with other greens for a more flavorful recipe. Here is my beet risotto recipe, which uses both the beetroot and greens!
Broccoli
Last but not least, let’s hear it for broccoli. These little trees can be sliced thin and sautéed for a broccoli mushroom melt sandwich or a stir fry. They can also be baked for a sheet-pan meal, steamed, grilled, or made into a soup.
Eating it raw in salads is a great option, try this Thai Broccoli Salad.
Get to Eating Your Greens
With so many greens, there is so little time, so get to eating your greens! It’s seasonal eating at its finest. As a registered dietitian nutritionist in Asheville, I love sharing quick, healthy meal ideas using local produce that will improve your health. To find out a little more about me, check out About Denise. As we get closer to the holiday season, I would love to work with you to help you through the eating challenges. Here are some ways that we can work together!
If you are looking for additional fall recipes, check out these!
How to Grow Collard Greens and Others:
