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Kathy Smith teaches you how to make the perfect leafy salad that tastes great.
Tags:How to Use Dark Leafy Greens,cooked salad recipes,diet recipes,fineliving,healthy recipes,how to make sauted red chard and mustard greens,kathy smith salad recipe,sauted red chard and mustard greens recipe
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Female: We all know that vegetables are good for us but when you hear the worlds mustard greens, Swiss chard, kale, I’m sure your taste buds don’t light up and as a matter of fact, you probably don’t even know how to use these. We’re about to change all that. I’m here with my friend Jackie Keller who’s also a nutritional educator and we’re going to learn a lot about dark leafy greens today so let’s start with chard? Jackie: Chard, why not, there’s a lot of different varieties of chard, as you know this one’s the red Swiss chard and just look at that beautiful color, that’s a great way of picking them. Female: I noticed when you mentioned color, look at this color. Jackie: That’s the rainbow chard and that’s another one in the same family. Again, you’ve got the same great vitamin A, vitamin C, there’s a million things you can do with this chard, it’s just fabulous to cook with and you want to look for these whole dark leafy leaves and good crinkle and crisp. Female: One cup of chard is only 35 calories and provides 17% of your daily fiber allowance. It’s also high in vitamin K which builds strong bones and healthy blood. Now so many studies right now about all the vitamins and everything coming from greens, because of the – Jackie: And the --, all the cancer protective ingredients, the fiber of course is wonderful and you can recognize those dark leafy greens and the cruciferous family by looking for the vegetables that have the cross at the base so cabbage is another one that’s really one of nature’s best sources of vitamin C and fiber. Female: This is one that I like, this is the kale although it’s very tough. You definitely have to cook it. kale is rich in vitamin A, betacarotene and vitamin B6 which is known to reduce the risk of cataracts. One cup of kale is also high in vitamin C providing 71% of your daily allowance. Jackie: You know there’s a million things you can do with this stuff so you have that. Female: They’re good for you but the problem is, nobody knows how to cook with them so we’re going to solve that right now. I have a great recipe for you today, I’m using mustard greens, Swiss chard and a little balsamic vinegar syrup so we start with just a sauté pan that I have nice and hot already. We add the turkey bacon. I like using turkey bacon because it’s lower in fat than your regular bacon. It gives it a lot of flavor and you don’t have all that fat and I’m just going to sauté this until it gets nice and crispy. I’m going to add our shallots and a little bit of garlic there. This is sautéing up really nicely, now I’m ready to add the greens so we have our Swiss chard, I’m going to put some big piles of this with the mustard greens. It’s going to look like it’s huge but believe me, when this starts to wilt, it will shrink down and start disappearing. As the steam comes up, I want to fold my greens over and that’s going to help the process, we put some yellow pepper. Not only will it add crunch to it but a lot of color and then along with that, add some yellow corn that’s been taken off the cob and now for the flavor enhancers. A little pepper and then some salt. Last but not least vinegar, balsamic vinegar, use about an ounce but the key is here, don’t overdo it. You don’t want to take all the life out of the greens. You don’t want to get them soggy. Let me just garnish that with some pistachio. They will also add a little more protein and I’m going to add some cilantro. Earlier, I took about a half a cup of balsamic vinegar and I reduced it so I cooked it down to a consistency where it just would coat a spoon. Now I’m just going to drizzle that around my plate and voila. You have the most delicious best looking most tasty green that I’ve ever had in my entire life and I’m just going to sample to make sure I did it right. So good. I’m going to grab some shoppers and see what they think about it. So we just want to see what you think of our recipe. It’s made with shallots, garlic, it has some corn and pistachio, is it yummy? Female: It looks great. It’s really good. Female: So is this something you would make at home? Female: Definitely. Male: It’s great. Especially I love vegetables, it has a little spice to it and then of course, the idea that it’s very healthy. Female: For the complete recipe, you can find it online at fineliving.com. All these people can be right, there definitely is a way that you can take your dark green leafy vegetables and make them taste great.