GREENS - Nourished Woman Intensive...

Greens Recipes

Nina Manolson NinaManolson.com No part of this document may be reproduced without written consent from the author

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RAW GREENS

1. Basic Bonanza Green Salad 2. Basic Bed of Greens 3. Nina’s Current Favorite Raw Kale Salad 4. Christmas Kale Salad 5. Fall Greens Salad with Pumpkin Seeds 6. Spinach Salad with Oranges, Cranberries and Sunflower Seeds COOKED GREENS 1. Sautéed Spinach 2. Kale Chips 3. Greens with Tahini Sauce 4. Broccoli Rabe 5. Collards with Dill and Parsley 6. Jumped Greens 7. Sautéed Broccoli 8. Broccoli Rabe with Currants and Pecans 9. Garlic Ginger Bok Choy 10. Apple Spiced Collard Greens 11. Mediterranean Chard 12. Simple Baby Bok Choy and Snow Peas 13. Spiced Kale and Escarole 14. Collard Greens with Sunflower Seeds 15. Spiced Coconut Spinach 16. Braised Greens with Marjoram 17. Stewed Greens with Tomatoes and Mint 18. Sautéed Spinach with Mushrooms 19. Oshitashi SOUP 1. Green Soup with Ginger

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RAW GREENS 1. Basic Bonanza Green Salad I invite you to be incredibly creative with your green salads! Today I made myself a green salad with: Mesclun Mix, Spinach, Arugula, Kiwi, Blueberries, Avocado, pecans, pine nuts and a simple dressing. Now this may not sound appealing to you, so please create your perfect salad, but make sure it’s 80% greens. Here’s a list of ingredients to get you started: Lettuce: Mesclun Mix Romaine lettuce Red leaf lettuce Green leaf lettuce Boston lettuce Baby Spinach Arugula Toppings: Avocado Tomatoes Carrots Cucumber Celery Finely chopped sweet onion, Olives, Capers Sunflower seeds Pumpkin Seeds Blueberries Strawberries Sprouts Parsley Cilantro Walnuts, Pecans, Almonds, Pine Nuts

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My favorite dressing is the most simple: Drizzle extra virgin olive oil on your salad and toss. Then squeeze fresh lemon juice on and toss. A touch of sea salt and you’ve got a fresh gourmet salad. 2. Basic Bed of Greens Put any of these under whatever you are eating: Raw Spinach Cooked Spinach Arugula Dandelion Greens Mustard Greens Watercress Endive Radicchio 3. Nina’s Current Favorite Raw Kale Salad Ingredients 1 head kale, ripped into small pieces 1 tomato, chopped small 1 red pepper chopped small 1 mashed avocado 1-2 tablespoons olive oil Juice from 1/2 lemon ½ teaspoon sea salt 1/8 teaspoon cayenne (optional) Fresh basil (optional) This recipe is endlessly flexible: Try these additions and variations: 1-2 sheets untoasted crumbled nori sheets, currants, hemp seeds, nuts, sesame seeds, olives and anything else you can think of! Instructions

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In mixing bowl, mix kale and olive oil and salt. Massage the kale with your fingers to soften the fibers - get your hands right in there and smush the kale. The kale will reduce in bulk, get completely coated with olive oil and become softer. Mix in all other ingredients. 4. Christmas Kale Salad If you have a citrus sensitivity then replace the fresh orange juice with organic apple cider and omit the orange zest. Salad: 1 large bunch green curly kale, chopped 1/2 small red onion, thinly sliced 1/2 cup dried cranberries (fruit-juice sweetened) 1/2 cup pecans, roasted* Dressing: 1/4 cup freshly squeezed orange juice 1/4 cup extra virgin olive oil 2 tablespoons raw apple cider vinegar 1 teaspoon organic Dijon mustard 1 to 2 teaspoons finely grated orange zest 1/4 to 1/2 teaspoon ground cinnamon 1/2 teaspoon sea salt Place the kale into a large serving bowl. Add the onions and cranberries; set aside. To make the dressing, place all of the ingredients into a small jar, cover, and shake. Pour dressing over the salad and toss together. Let it rest for at least 30 minutes before serving (this softens the kale and melds the flavors). Then add the roasted pecans and serve (if you add the pecans earlier they will soften and not have that delicate crunch). *Note: To roast pecans, preheat the oven to 350 degrees F. Place pecans into a glass pie plate or other small baking dish. Roast for 15 to 18 minutes. Watch carefully so they don't burn! Remove from oven and place onto a plate to cool before adding them to the salad.

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5. Fall Greens Salad with Pumpkin Seeds From www.wholefoodsmarket.com Ingredients

• 2 tablespoons balsamic vinegar • 1 tablespoon apple cider vinegar • 2 teaspoons honey • 1 teaspoon Dijon mustard • 1 shallot, finely chopped • 6 tablespoons olive oil • 1/2 teaspoon salt • Ground black pepper, to taste • 2 cups baby spinach • 2 bunches watercress, trimmed, leaves torn into bite-size pieces • 1 head red leaf or butter lettuce, torn into bite-size pieces • 1/2 cup roasted, salted pumpkin seeds

Instructions In a large bowl, whisk together balsamic vinegar, apple cider vinegar, honey, mustard and shallot. Drizzle in oil while whisking constantly to make a vinaigrette and season with salt and pepper. Add spinach, watercress and lettuce and toss gently to coat. Scatter pumpkin seeds and cheese over the top and serve. 6. Spinach Salad with Oranges, Cranberries and Sunflower Seeds Ingredients

• 2 handfuls spinach, torn into bite-sized pieces • 2 tablespoons balsamic vinegar • 1 tablespoon extra virgin olive oil • kosher salt and freshly ground pepper to taste • 1 orange, peel cut away and sliced into thin rounds • 1 tablespoon dried cranberries • 1 tablespoon sunflower seeds

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Instructions

1. Place the spinach in a small mixing bowl. Drizzle with the vinegar and oil. Season to taste with salt and pepper.

2. Place the dressed greens on the serving plate. Arrange the orange slices on the spinach. Sprinkle with cranberries and sunflower seeds.

3. Serve immediately or wait 10 minutes before serving if using thicker spinach. COOKED GREENS 1. Sautéed Spinach Spinach cooks in a snap. It’s great to have spinach on hand for your salads and for a quick sautéed spinach dish. Ingredients 2 lbs fresh washed spinach 1 Tablespoon olive oil 2 large garlic cloves 2 tablespoons water Instructions Heat olive oil in large pan. Add garlic and spinach and water. Sautée over medium heat until wilted. Approximately 4 minutes. 2. Kale Chips Ingredients 2 bunches of Kale 3 Tablespoons of olive oil ½ tsp sea salt Instructions Heat oven to 350. Line a cookie tray with parchment paper (for ease of clean up) Wash kale and dry very thoroughly.

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In a large bowl toss kale with sea salt. Massage oil into the leaves of kale. Sprinkle sea salt. Bake chips until kale is crispy but still green. 3. Greens with Tahini Sauce from The Quick and Easy Organic Gourmet by Leslie Cerier Ingredients 1 tsp extra virgin olive oil or coconut oil 6 cloves garlic, sliced 2 large leeks, white part sliced 2-3 Tbs umeboshi vinegar 1 large bunch kale, cut into bite-sized pieces 1 cup water 1/3 cup tahini Instructions 1. Heat a wok. Warm oil and add leeks, umeboshi vinegar, and garlic. Saute for about one minute. 2. Add kale and water. Stir until kale is bright green, or as soft as you like it. 3. Add tahini. Stir in the tahini until the sauce is creamy. Eat alone as a side dish or serve atop grains or pasta. Also delicious served with cubed tofu. 4. Broccoli Rabe Ingredients 1 bunch broccoli rabe 2 cloves garlic 2 tablespoons olive oil 2 tablespoons water Pinch of sea salt Instructions

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1. Wash broccoli rabe and cut stems into 1-2 inch pieces. 2. Warm oil in pan and add garlic; sauté for a few minutes. 3. Add broccoli rabe and sea salt, then sauté for about 3 minutes. 4. Add water, cover and allow to steam for about 2 minutes. Check for desired tenderness. 5. If needed add a bit more water and allow to steam for a few more minutes. Serve with freshly grated parmesan cheese. 5. Collards with Dill and Parsley Ingredients 1 bunch collard greens 1 cup fresh chopped dill 1 cup fresh chopped parsley 2 tablespoons olive oil 1 teaspoon black pepper pinch of sea salt Instructions 1. Wash collards, cut stems off and chop into small pieces and put aside. Stack leaves and roll them up, as you would a sushi roll, then slice from the end to create long strips. 2. Warm oil in a pan with black pepper, and add stems, sautéing for a few minutes. 3. Add collard greens and sea salt, then sauté for about 3 minutes. 4. Add water, cover and allow to steam for about 3-4 minutes, then remove from heat. 5. Add chopped dill and parsley, toss well and allow to sit uncovered for a few minutes, then serve. Variations Mix the juice of a lime and a dash of cayenne. Toss with the greens for a little extra kick! 6. Jumped Greens From The Institute for Integrative Nutrition Ingredients 1 bunch kale

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1 medium-size yellow onion, diced 1 clove garlic, minced 1/2 tablespoon fresh ginger, minced 2 tablespoons olive oil sea salt Instructions 1. Wash kale, cut stems off and chop into small pieces and put aside. Cut or tear leaves into small pieces. 2. Warm oil in pan, add ginger, garlic, and salt to taste. Sauté for one minute. 3. Add onion, sauté for a few more minutes. 4. Add kale, stir well and then add a splash of water. Cover and allow to cook for 2-3 minutes. 5. Check for desired tenderness and serve. 7. Sautéed Broccoli From The Institute for Integrative Nutrition Ingredients 1 bunch broccoli 1/2 cup grated carrot 1/4 cup toasted sesame seeds 1 tablespoon olive oil sea salt and freshly ground black pepper Instructions 1. Wash broccoli, cut off and peel the outside of the stalk, slice into pieces and put aside. 2. Cut the florets into bite-size pieces. 3. Warm oil in a pan, add stalk pieces and sauté for a few minutes. 4. Add broccoli florets, then sauté for about 2 minutes. 5. Add 3 tablespoons of water and grated carrots. Cover and allow to steam for about 3-4 minutes and remove from heat. 6. Add toasted sesame seeds, sea salt and black pepper. Serve.

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8. Broccoli Rabe with Currants and Pecans From Greens Glorious Greens by Johnna Albi & Catherine Walters This was my very favorite recipe when I first started making dark green leafy veggies. The way these greens are prepared gave me a foundation to experiment with many other greens. The sweetness also helped me to learn to love the bitterness of some of the dark leafy greens. Broccoli raab or rabe or rapini is an assertive green with a slightly bitter flavor. In this recipe the bitterness is deliciously offset by the sweetness of both the pecans and currants. Ingredients · 1/3 cup lightly toasted pecans coarsely chopped (put them in a dry skillet on low until they are lightly toasted) · 1 pound broccoli rabe (about 6 cups chopped) · 2 cups water · 1 tablespoon extra virgin olive oil · 2 large garlic cloves, minced · ½ cup currants · touch of sea salt. Instructions 1. Chop off about 1 inch of the base of the stalks of the broccoli rabe and discard. Slice the stalks into ½ inch pieces and coarsely chop the leaves and florets. Wash well. (A salad spinner works well for this). 2. Place 2 cups water in a 10 – 12 inch skillet with a tight fitting lid. Bring to a boil and add the cleaned and cut rabe. Cover and cook over high health, stirring occasionally, until tender 3-4 minutes. Remove to a colander to drain. 3. Rinse the skillet and dry it. Heat the olive oil over medium –low heat, lifting and tilting the pan to coat. Add garlic and currants and sauté for 30-60 seconds. Stir constantly to prevent garlic from burning. Currants should be glossy and slightly puffed. 4. Add precooked Broccoli Rabe and stir to combine. Season with sea salt and cover for a minute until greens are heated through. Garnish with pecans.

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9. Garlic Ginger Bok Choy From www.elanaspantry.com Ingredients

• 1 ¼ pounds baby bok choy • 1 tablespoon fish sauce • 1 tablespoon honey • 1 tablespoon toasted sesame oil • 1 tablespoon arrowroot powder • 2 tablespoons olive oil • ½ teaspoon celtic sea salt • 10 scallions, finely sliced • 2 large cloves garlic, thinly sliced • 1 ½ inch piece ginger, thinly sliced

Instructions

1. Slice bottoms off baby bok choy 2. Slice bok choy into lengthwise strips ½-inch wide (like long noodles) 3. In a small bowl, combine fish sauce, agave, sesame oil and arrowroot 4. Make a paste-like slurry dissolving the arrowroot 5. Heat olive oil in a large skillet over medium heat 6. When oil is hot, add bok choy and salt 7. Cook, tossing frequently with metal tongs until slightly wilted 8. Add scallions, ginger and garlic and stir constantly until fragrant 9. Stir in sauce and quickly mix with vegetables, until thickened 10. Serve right away, while hot

10. Apple Spiced Collard Greens from The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre Ingredients 2 to 3 bunches collard greens, rinsed and chopped 1 tbs olive oil 4 to 6 cloves garlic, crushed ¼ to 1 tsp dried chili flakes

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¼ to ½ cup apple cider or apple juice 1 to 2 tbs apple cider vinegar ½ tsp sea salt, or to taste Instructions Heat oil in a large pot over medium heat. Add garlic and sauté 30 seconds; then add the chili flakes, chopped greens, and apple cider and continue to stir. After about 4 to 6 minutes, or when the greens are tender, remove from heat. Add apple cider vinegar and sea salt. Toss gently and serve. 11. Mediterranean Chard From The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre Ingredients 1 tbs olive oil ½ cup pine nuts 4 to 5 cloves garlic, crushed 2 bunches chard, rinsed and chopped 1 lemon, juiced ¼ to ½ cup kalamata olives, pitted and chopped ¼ tsp sea salt Instructions Heat olive oil in a large pot or skillet over medium heat. Add pine nuts and saute until slightly golden, about 3 to 5 min. Add garlic and saute 30 secs more. Then add wet greens and saute until wilted and bright green, about 3 to 4 min. Remove from heat and add lemon juice, olives, and sea salt. 12. Simple Baby Bok Choy and Snow Peas From The Steamy Kitchen Cookbook by Jaden Hair Ingredients 1 tbs coconut oil

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2 cloves garlic, finely minced 1 tsp grated ginger ¾ lb baby bok choy, leaves separated ½ lb snow peas ½ cup chicken, vegetable stock or water 1 tbs fish sauce ½ tsp sesame oil Instructions Add the oil, garlic and ginger into a wok or large frying pan. Then add the bok choy and snow peas. Toss the vegetables to coat in ginger, garlic and oil. Stirfry for 30 seconds. Add the stock or water and fish sauce and bring to a boil. Cover and cook for 1 to 2 minutes until the bok choy is crisp-tender at the stem. Drizzle with sesame oil. 13. Spiced Kale and Escarole Ingredients 2 tbs olive oil 1 tsp grated ginger 2 tsp ground cumin 2 tsp ground turmeric 1 tsp ground coriander ½ tsp salt ½ tsp black pepper 1 bunch kale, stems removed, leaves coarsely chopped 1 bunch escarole, coarsely chopped 1 bunch scallions, diagonally sliced, for garnish Instructions 1. Combine the oil, ginger and spices together in a cup and mix well. Heat a large skillet over medium heat for 1 minute. Add the oil and spice mixture and cook for 30 seconds or until the spices are fragrant. If the mixture becomes too pasty, add a few drops of water to thin it out.

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2. Add the kale, stirring well to coat the leaves with the oil and spices. Cook for 3-5 minutes, stirring once. Mix in the escarole and cook for another 3-4 minutes. The greens should be vibrant in color and tender but not wilted. Garnish with scallions. 14. Collard Greens with Sunflower Seeds From www.whfoods.com 1 lb collard greens, chopped Dressing

• 1 tsp lemon juice • 1 medium clove garlic, pressed or chopped • 1 TBS extra virgin olive oil • sea salt and black pepper to taste • 1-1/2 TBS sunflower seeds

Optional • chopped olives

Instructions

1. Fill bottom of steamer with 2 inches of water. 2. While steam is building up, slice collard greens leaves into 1/2-inch slices and cut

again crosswise. Cut stems into 1/4-inch slices. Let both leaves and stems sit for at least 5 minutes to enhance their health-promoting properties.

3. Press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.

4. Steam collard greens for no more than 5 minutes. 5. Transfer to a bowl. Toss collard greens with the remaining ingredients while they

are still hot. (Dressing does not need to be made separately). 6. Top with sunflower seeds and olives if you would like.

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15. Spiced Coconut Spinach From www.101cookbooks.com Ingredients 1 shallot 1 large clove of garlic 1/4 teaspoon fine-grain sea salt 1 tablespoon ghee, butter or coconut oil 1/4 teaspoon yellow mustard seeds 1/4 teaspoon whole cumin seeds 1/4 teaspoon red pepper flakes 1 cup finely sliced asparagus - optional 7 oz spinach, well washed, and chopped squeeze of lemon 1 1/2 tablespoons unsweetened coconut, lightly toasted Instructions Place the shallot and garlic on a cutting board, sprinkle with the salt, and chop/mash everything into a paste. Heat the oil in your largest skillet over medium heat. Add the seeds, cover with a lid, and let them toast a bit. Remove the lid, stir in the red pepper flakes and let cook for a minute. Stir in the asparagus if you're using it, let cook roughly another minute, then stir in the garlic-shallot paste and all of the spinach. Keep stirring until the spinach starts collapsing a bit, and brightens up - barely any time at all - perhaps a minute. Finish with a bit of fresh lemon juice and the coconut. 16. Braised Greens with Marjoram Ingredients Beet greens, radish greens or turnip greens (or a combo), 1 shallot, 1 tsp fresh thyme, 1 tsp fresh marjoram, 1 tbsp butter, salt to taste Instructions Wash greens well, trim stems. Dice shallot. Sauté shallot in butter till soft. Add chopped herbs, stir for a minute. Add greens, stir. Add water to barely cover greens. Simmer for a few minutes until greens are bright and tender. Salt to taste.

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17. Stewed Greens with Tomatoes and Mint From www.nytimes.com Ingredients 2 pounds Swiss chard or kale, stemmed and washed Salt 2 tablespoons extra virgin olive oil, plus additional if desired for drizzling 1 large onion, chopped 2 to 4 garlic cloves (to taste), minced 2 teaspoons sweet paprika 1/4 to 1/2 teaspoon cayenne 2 pounds fresh tomatoes, peeled, seeded and chopped, or a 28-ounce can chopped tomatoes with juice 1/2 cup chopped fresh mint 1/2 cup chopped fresh fennel or dill 2 tablespoons tomato paste, diluted in 1/2 cup water Freshly ground black pepper Instructions 1. Bring a large pot of water to a boil. Fill a bowl with ice water. When the water comes to a boil, salt generously and add the greens. Blanch chard for 1 minute, kale for 2 minutes. Transfer to the ice water, then drain and squeeze out water. Coarsely chop and set aside. Alternatively, steam the greens in a large steamer – 2 minutes for chard, 3 to 4 minutes for kale. Rinse and squeeze dry. 2. In a wide, heavy skillet or Dutch oven, heat the oil over medium heat and add the onion. Cook until the onion is tender and beginning to color, 5 to 8 minutes, and add the garlic, paprika and cayenne. Cook, stirring, for about a minute, until fragrant, and add the tomatoes and salt to taste. Bring to a simmer, and simmer until the tomatoes have cooked down slightly, about 10 minutes. Add the greens, herbs and diluted tomato paste, and bring to a simmer. Cover and simmer until the greens are very tender, about 20 minutes. Add salt and pepper to taste.

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18. Sautéed Spinach with Mushrooms From www.nytimes.com Ingredients 2 tablespoons extra virgin olive oil 1/2 pound mushrooms, wiped clean, trimmed and sliced 1 to 2 garlic cloves (to taste), minced 1 teaspoon fresh thyme leaves Salt and freshly ground pepper 1 pound baby spinach, rinsed but not dried; or 2 pounds bunch spinach, stemmed and rinsed but not dried, and coarsely chopped Instructions Heat the olive oil over medium-high heat in a large, heavy skillet, and add the mushrooms. Cook, stirring, until seared and beginning to sweat, about five minutes. Turn the heat to medium, and add the garlic, thyme, salt and pepper. Stir together for another minute or two until the mushrooms are tender. Add the spinach, and stir until wilted, about two minutes. Season to taste with salt and pepper, and remove from the heat. Serve hot or warm. 19. Oshitashi From www.food.com Ingredients 1 tbs sesame seed 1 lb spinach, well washed and large stems removed 1 ½ tbs soy sauce 1 ½ tbs mirin Instructions 1. Toast the sesame seeds in a skillet until lightly colored. Cool. 2. Add the spinach to a large saucepan of boiling water and cook 2 to 3 minutes until wilted. 3. Have an ice bath ready. 4. Drain the spinach in a colander, shock in the ice bath (to retain color of spinach), then drain again.

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5. Squeeze dry and place in a bowl. 6. Mix the cooked spinach with the soy sauce, mirin and sesame seeds 7. Serve at room temperature. SOUP 1. Green Soup with Ginger From www.101cookbooks.com Ingredients 1 large yellow onion 2 tablespoons olive oil 1 1/2 teaspoons sea salt, plus more to taste 1 large sweet potato 1 large leek, white and light green parts 1 bunch spinach (8 oz) 1 large bunch green chard (12 oz) 3 tablespoons chopped fresh ginger, plus more to taste 2 cups vegetable or chicken broth 2-4 teaspoons fresh lemon juice freshly ground black pepper Instructions Chop the onion and cook it slowly in the olive oil with a sprinkle of salt, stirring now and then, over low heat until it is soft and golden, about half an hour. Meanwhile, peel and dice the sweet potato and put it in a large soup pot with 4 cups water and a teaspoon of sea salt. Thoroughly wash the leek, spinach, and chard, chop them coarsely, and add them to the pot, along with the chopped ginger. Bring the water to a boil, then lower the heat and simmer the soup, covered, for 30 minutes, or until the vegetables are completely tender. Add the caramelized onions when they are ready. When the vegetables are soft, add the broth (you can add less if you like a thicker soup) and decide whether you want your soup chunky, like this, or smooth. If the latter, puree the soup in a blender, in batches, or with an immersion blender until it is smooth. Stir in 2 teaspoons of the lemon juice and a few grinds of black pepper. Taste, and correct the seasoning with additional salt or lemon juice.

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