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.
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