Our online course library has been updated with culinary nutrition lessons.
Here is a sneak preview from the Plant Based Diet: Vegetables course:
Leaf vegetables, also called leafy greens, salad greens, fresh herbs, vegetable greens, or simply greens, are plant leaves eaten as a vegetable, sometimes accompanied by tender shoots.
There are many ways to prepare and cook with leafy greens. Here are 5 easy ones:
- When it comes to salads, consider a mix of raw greens, whether they're crunchy Romaine or peppery arugula. Try mixing a few different types of greens for side salads and see which ones make the best combinations. Don't be afraid to include pea shoots, micro-greens, herbs, or flowers.
- Steaming kale and chard is a quick and simple way to soften their tasty leaves for a satisfying side dish. Top the steamed greens with a squeeze of lemon juice, a little olive oil, toasted nuts, or grated Parmesan cheese.
- Of course, there's lots to be said for sautéing your greens, too. Spinach is super tasty when cooked with sliced fresh garlic in just a half-teaspoon of olive oil.
- Kale chips make a fun garnish and are perfect for cooking at a demonstration or for using as a free sample at events. To make them, slice some kale leaves into bite-size pieces and toss them with a little olive oil, salt, and pepper before spreading them on a baking sheet and roasting them at 350 degrees Fahrenheit. You want to roast them for 10-15 minutes, until they're nice and crispy.
- A puree such as pesto can be a great way to enjoy fresh herbs and cooked greens. Simply puree fresh herbs and greens with olive oil, garlic, and Parmesan cheese. Pine nuts or almonds are a welcome addition. Pesto can be frozen in cubes, ready to add to pasta, soups, or potato dishes.
Here is a delicious recipe:
Arugula Citrus Salad
Serves: 1 | Serving Size: 1 salad (about 3 cups)
Total Time: 5 min | Prep: 5 min | Cook: 0 min
2 cups arugula, rinsed, dried
1/4 cup romaine lettuce, chopped, rinsed, dried
1 teaspoon extra virgin olive oil
zest and juice of one lemon
satsuma or clementine, peeled and segmented
Toss the arugula and romaine with the olive oil. Pile high on a dinner plate.
Top with lemon zest and juice. Set the orange segments in and around the pile of greens.
Serves 1. Each 1 salad (about 3 cups) serving: 92 calories, 5g fat, 1g saturated fat, 0g transfat, 0mg cholesterol, 8mg sodium, 13g carbohydrate, 2g fiber, 9g sugars, 1g protein.
Sign up for our course and master cooking with vegetables now.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.