Swiss chard, kale, spinach, mustard greens, collard greens, bok choy… the word “superfood” is synonymous with all dark, leafy green vegetables. The reason why is because they pack such a large nutritional punch. In general, dark leafy greens are loaded in vitamin A, folate, fiber, and also provide minerals like calcium and iron. They are even a source of the heart-healthy omega 3 fatty acids. As if that’s not enough, eating your greens can help fight cancer, which you can read more about on the website for the American Institute for Cancer Research.
So we know how nutritious greens are, but what about the taste? And what do you do with those big tough leaves of chard and kale anyways?
Here are some unique recipes to help your family eat more of this nutritional superfood:
Stir Fried Shrimp or Chicken and Bok Choy*
- 2 cups cooked brown rice (made ahead)
- 2 T olive oil
- 2 T plus ½ teaspoon soy sauce
- 1 pound shrimp, peeled and deveined, tails removed OR 1 lb chicken, diced
- 6 scallions, chopped
- 1 T fresh ginger, minced
- 2 cloves garlic, chopped
- 3-4 bunches of bok choy, stemmed and sliced
- 2 T rice vinegar
- Asian chili sauce
Cook shrimp or chicken in olive oil and ½ teaspoon soy sauce over medium-high heat, until cooked through. Transfer to a plate. Add scallions, ginger, Read more