We all know that we should be eating more dark, leafy greens. The top reasons include:
- They’re a dense source of nutrients, especially vitamin A, C, K, magnesium, copper, potassium, iron, & antioxidants
- They contain plant compounds that are very detoxifying
- Fiber, fiber, fiber ; )
I know… The washing, cutting, and cooking, oh my! Here is a simple way to cook one big batch of greens once or twice a week so you can pull from it as needed. Easy peasy : )
1-2 bunches of kale or collard greens (heartier greens)
1-2 bunches of chard or sorrel (more tender greens)
2-2 ½ cups of chicken or beef bone broth
1 ham hock or ½ cup pancetta (optional)
1 cup + shitake mushrooms (optional)
½ cup crumbled seaweed (optional)
Seasoning of your choice (sea salt, pepper, garlic, cayenne…)
If using the crock pot turn it on to the 4-6 hour setting. Add the bone broth, ham hock, mushrooms, seaweed to start cooking. Wash the greens thoroughly, chop roughly, and add them to the crock pot. Stir at least initially so that the leaves don’t stick to the sides of the pot.
If using an Instant Pot add all ingredients at once, set the pressure setting to 15 minutes, and release pressure naturally. (For soupier greens add extra water.)
When cool, store in a glass, sealable container in the fridge for up to 5 days.
- Reheat a little in a pan on the stove to have with eggs for breakfast.
- Warm up with a little leftover meat, vegetables, & quinoa or brown rice.
- Add to any soup to increase the nutritional value.
- Ever hear of potlikker? At first glance this by-product of cooked greens may seem inedible but, like the leafy greens that give this broth its dark green color, pot liquor is rich in vitamin C, vitamin K, vitamin A and iron. According to the wisest among us (our elders) old-timers used to chug it as a tonic and on occasion it would be shared with wanderers looking for work and a warm meal. We usually use potlikker (or pot liquor) to elevate the flavors & nutrition of other dishes like quinoa and soup. But sometimes there’s nothin’ like a well-seasoned warm mug of this nutrient dense broth to warm the belly and bolster the immune system.
Having been in the health and fitness industry for over twenty five years, AJ has settled in as China Rose Wellness’ functional fitness coach and green living go-to! Her travels continue to add to the tools she has to offer her clients, whether it be related to fitness, clean, simple living, or self-nourishment. As an intuitive, creative, culinary hobbyist, passionate about combining beautiful flavors, colors and whole food ingredients, she loves helping folks rekindle their interest in cooking again!