Green leafy vegetables are rich in calcium and folic acid, as well as vitamin A. Many greens are also a good source of vitamin C, and some contain vitamin K as well.
Greens are best served with a little vinegar or lemon juice because calcium is absorbed better in the presence of acidic foods (not to be confused with acidifying foods).
Some greens, such as spinach and chard, are high in oxalic acid, which can interfere with calcium absorption. It's still good to eat them occasionally, but don't rely on them as a source of calcium.
Collard Greens With Savory Baked Tofu
Makes about 6 servings
Ingredients
2 bunches collard greens 1 package Wildwood Organics Savory Baked SprouTofu 1 roasted red pepper 2 cloves of garlic 1/4 cup rice wine vinegar 1/8 cup toasted sesame oil 1/8 cup tamari soy sauce
Directions
Put a large pot of water on the stove and bring to a boil.
Rinse the collard greens well and/or soak them in water to get rid of all the dirt and grit.
Cut off and discard the bottom parts of the stems and cut away any bad spots. Cut or tear the collard greens into bite-size pieces.
Peel the garlic cloves and mince or press through a garlic press.
When the water has boiled, add the collard greens. Turn down the heat a little and boil for about 10 minutes.
While the collard greens are boiling, slice the Savory Baked SprouTofu into thin slices. This tofu is already cooked and can be served as is. If you want, you can heat it up in a frying pan or steam it but this step is not necessary.
Make the dressing by combining the rice wine, toasted sesame oil, tamari soy sauce and garlic.
Slice the roasted red pepper into thin slices.
Remove the collard greens when they are done cooking and drain well.
Drizzle the dressing over the collard greens. Use the dressing sparingly. You may find that you have more than you need.
Add the tofu slices and sliced roasted red pepper. Serve hot.
Note: Boiling greens instead of steaming them helps reduce their bitterness
Arugula and Watercress Salad with Balsamic Vinaigrette
Makes 6-8 servings
Ingredients
3 bunches arugula 1 bunch watercress 1 cucumber 1/2 red onion 1/4 cup flax seed oil 1/8 cup apple cider vinegar 1/8 cup balsamic vinegar 2 TBS tamari soy sauce 2 cloves garlic 1/8 tsp. turmeric 1 TBS additional apple cider vinegar for presoaking the greens
Directions
Wash the arugula and watercress well to remove any dirt or sand.
Fill a large glass bowl half full with water and add 1 TBS apple cider vinegar to it. Swirl the water to disperse the vinegar, and then add the greens. Allow to soak for 10 minutes. This step will help to kill any parasites or other nasty things left on the greens.
Peel and mince the garlic, or press it through a garlic press.
Cut the red onion into very thin slices.
Wash the cucumber. Peel it if it is not organic or you don't like the taste of the skin. Otherwise just cut off the ends. Cut into slices or small pieces.
In a glass container, mix the oil, vinegars and soy sauce.
Add the garlic and turmeric to the dressing and stir or shake until well mixed.
After the greens have been soaking for about 10 minutes, remove them and discard the soaking water. Drain well or spin in a salad spinner.
Tear the arugula and watercress into small pieces and put in a large salad bowl. Add the cucumbers and onions.
Drizzle the salad dressing over the salad. It has an intense flavor, so a little goes a long way.
Keep any leftover salad dressing in the refrigerator.
Sauteed Kale With Tofu Feta
Serves 4-6.
Ingredients
2 bunches kale 1 medium onion 4 TBS. Leaf Cuisine Vegan Caesar Dressing 1 package tofu feta cheese sea salt
Directions
1. Rinse the kale well, optionally soaking it for a few minutes in a clean sink or large bowl full of water to dislodge any dirt.
2. Remove the bottom parts of the stems below the leaves and discard. Slice the kale into thin slices on a diagonal. Set aside
3. Slice the onion into thin slices.
4. Add 2 TBS. sesame oil to a large cast iron or stainless steel frying pan. Turn the heat on to low-medium. Allow to heat up for about 3 minutes.
5. Add the sliced onions to the frying pan, add a pinch of sea salt, and sautee for about 5 minutes.
6. Add the sliced kale and sautee for 8-10 minutes more, stirring frequently.
7. Remove from heat and put in a large serving bowl. Stir in about 2 TBS. of Leaf Cuisine Vegan Caesar Dressing. Mix well.
