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I’ve been called the kale queen after Dr. Drew Ramsey and I released our book, Fifty Shades of Kale: 50 Fresh and Satisfying Recipes That Are Bound to Please, but I’ll be the first to tell you to incorporate other superfood greens so you don’t get stuck in a “mono-diet” or become bored with your meals.
While kale ranks highest in vitamin and mineral load compared to all other greens, dandelion, beet greens, watercress, Swiss chard, and collards all have high levels of nutrients that the body needs. This places them in the superfood category, since they contain 3 to 4 times more vitamins and minerals compared to greens that aren’t superfoods. All of these greens also contain vitamin C, making them a low-sugar way to get this important detoxifier.
According to Ayurveda, greens should be cooked for better digestion so as not to hamper the digestive fire in your gut called “agni.” A fast sauté is the easiest ways to cook greens. I don’t recommend steaming, since it can damage the leaves and strip delicate nutrients like water-soluble vitamin C. Simply wash your greens and dry them well. Trim off any tough stems and thinly slice. Warm a tablespoon of healthy oil such as coconut, olive oil, or sesame oil in a large skillet and add greens. Sprinkle with a pinch of salt and toss well to coat in the oil. Cook 1 to 3 minutes, depending on the texture of the greens (one minute for baby spinach, 3 minutes or more for kale). Turn off the heat and sprinkle with your favorite condiment, such as a few tablespoons of low-sodium soy sauce; a few teaspoons of Bragg’s Liquid Aminos; or a few tablespoons of grated Parmesan, jarred salsa, or fresh herbs. Serve immediately.
Jennifer Iserloh, aka the “Skinny Chef”, is a leader in promoting healthy, vibrant lifestyles though a diet of delicious and nutritious easy-to-prepare meals. A classically trained chef, certified yoga teacher and a graduate of the Institute for Integrative Nutrition, Iserloh is the best-selling author of 50 Shades of Kale and Healthy Cheats, among other books.
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