Handout: Greens Prep 101
Greens can be a cost-effective vegetable option for those on a budget, and they offer numerous health benefits. Why not include them in your weekly menu? Greens are versatile and can be tailored to various recipes. Here are quick and easy tips for storing, preparing, and cooking greens in your kitchen.
Storage and rinsing:
Wrap the greens in wet paper towels or place in plastic bags or storage containers. Keep refrigerated until ready to use.
Basic preparation: rinse the leaves under running water until all of the dirt is gone. Alternately you can use a lettuce spinner to soak them, rinse them, and spin dry.
Cooking Methods
Sautéing:
Heat a tablespoon of oil (olive, canola, or vegetable) in a large pan.
Add minced garlic or onions and cook until fragrant.
Add the greens and cook, stirring frequently, until wilted and tender (10 minutes).
Season to taste or use lemon juice or red pepper flakes.
Steaming:
Place a steamer basket in a pot with a small amount of water.
Bring the water to a boil.
Add the greens to the steamer basket, cover, and steam until tender (5-7 minutes).
Season with salt, pepper, and a drizzle of olive oil or a splash of vinegar.
Boiling:
Bring a large pot of salted water to a boil.
Add the greens and cook until tender (about 2-5 minutes, depending on the type of green).
Drain and cool under cold running water to stop the cooking process.
Squeeze out excess water and season as desired.
Blanching:
Bring a large pot of salted water to a boil.
Prepare a bowl of ice water.
Add the greens to the boiling water and cook for 1-2 minutes.
Transfer the greens to the ice water to stop the cooking. Drain and squeeze out excess water. Use the blanched greens in salads, soups, or other dishes.
Braising:
Heat a tablespoon of oil in a large pot over medium heat.
Add diced onions, garlic, or other aromatics and cook until softened.
Add the greens and a small amount of liquid (broth, water, or wine).
Cover and simmer on low heat until the greens are tender (about 20-30 minutes for collards, less for more tender greens).
Season to taste and serve.
Serving Suggestions
Salads: Use raw or lightly blanched greens.
Soups and Stews: Add chopped greens towards the end of cooking.
Smoothies: Blend raw greens with fruits and liquid.
Stir-Fries: Add greens towards the end of cooking to maintain some texture.
Pasta and Grains: Toss cooked greens with pasta, rice, or quinoa.
These methods can be mixed and matched depending on your taste preferences and the specific dish you’re preparing.
