Category Archives: Spinach

Easy Stir Fried Greens

2 tsp. minced garlic
2 tsp. sesame oil
2 Tbsp. rice wine
2 Tbsp. soy sauce
6 cups fresh spinach leaves, loosely packed
6 cups Shredded Napa cabbage
2 tsp. olive oil
¼ cup toasted pine nuts

In a small bowl, whisk together garlic, sesame oil, rice wine and soy sauce. In a large bowl, place spinach and cabbage; add garlic mixture and toss well. Heat a large skillet or wok over high heat. When very hot, pour the vegetable oil into
the center and swirl it around to coat the sides. Add the greens mixture and toss, stirring quickly, just until they begin to wilt, about 1 minute. Immediately transfer the greens to a warm platter or bowl; sprinkle with pine nuts.

Serves 6 (about 1/2 cup). Per serving: 90 calories, 6 g fat, 3 g protein, 5 g carbohydrate, 2 g fiber, 46- mg sodium

500 Club Veggie Pockets

½ cup lettuce or spinach leaves
1 whole wheat pita pocket
¼ cup shredded carrots
4 oz. cooked chicken breast, diced
¼ cup sliced cucumbers
1 Tbsp. low-fat ranch dressing
¼ cup sliced radishes

In a medium bowl, combine vegetables with chicken and lightly coat with ranch dressing. Cut the pita pocket in half and gently spoon half of the mixture into each pouch. For a complete meal that includes all five food groups, serve veggie pockets with low-fat yogurt mixed with berries or milk and a piece of fruit.

Makes 2 servings. Per serving: 160 calories, 5 g fat, 13 g protein, 16 g carbohydrate, 3 g fiber, 450 mg sodium

Asparagus-Parmesan Risotto

Recipe shared by Lisa

4 TBS butter, divided
1/3 cup finely chopped onion
2 cups uncooked arborio rice
2/3 cup dry white wine
5 1/2 cups vegetable broth
2 1/2 cups fresh asparagus pieces
2/3 cup frozen peas
1 cup grated Parmesan cheese
Salt and black pepper

Melt 3 TBS butter in large saucepan over medium heat. Add onion; cook and stir 2 to 3 minutes or until tender. Stir in rice; cook 2 minutes or until rice is coated with butter, stirring frequently. Add wine; cook, stirring occasionally, until most of wine is absorbed. Bring broth to a simmer in medium saucepan over medium-high heat; reduce heat to low. Add 1 1/2 cups hot broth to rice mixture; cook and stir 6 to 7 minutes or until most of liquid is absorbed. (mixture should simmer but not boil.) Add 2 cups broth and asparagus; cook and stir 6 to 7 minutes or until most of liquid is absorbed. Add remaining 2 cups broth and peas; cook and stir 5 to 6 minutes or until most of liquid is absorbed and rice mixture is creamy. Remove from heat; stir in remaining 1 TBS butter and Parmesan cheese until melted. Season to taste with salt and pepper. Garnish with parmesan.

Variations:
Add 1 cup chopped kale or spinach instead of peas.
Add 2 cups chopped or shredded chicken.

Green Surprise Dip

1 cup steamed kale, swiss chard, or spinach
2 green onions (chopped)
1 cup plain yogurt
1 TBS lemon juice or to taste
1 cup cooked chickpeas (garbanzo beans)
1/2 tsp salt or to taste
1/4 cup mayonnaise
A few sprigs of fresh parsley
2 cloves garlic
Directions: Puree in a blender or food processor.

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.

Creamy Vegetable Pasta

adapted from Simply in Season

1 cup cottage cheese or ricotta cheese
1/2 cup milk
1/3 cup Parmesan cheese (freshly grated)
1-2 cloves garlic (depending on your love of garlic)
2 TBS fresh basil, chopped (or 2 tsp dried)
2 TBS fresh parsley, chopped (or 2 tsp dried)
1/2 tsp salt

Stir above together in a bowl and set aside. Or for a smooth texture, puree in a blender.

12 ounces pasta

In a large soup pot (with about 7 cups of water), start cooking according to package directions.

1 cup carrots, sliced thinly
2 cups zucchini or summer squash sliced
1 cup green beans, sliced
1 cup peas (frozen is fine)
1/4 cup leeks, chopped

Stir in carrots 6 minutes before pasta is done; boil 3 minutes. Stir in zucchini and green beans slowly; boil 2 minutes. Stir in peas and leeks slowly; boil 1 minute. Remove from heat. Drain well and return to pot.

2 TBS butter

Toss butter with pasta and vegetables until melted. Add cottage cheese mixture; toss gently to coat. Serve immediately and
sprinkle with freshly grated Parmesan cheese and freshly ground pepper.

You can substitute a variety of vegetables in this
recipe. Try broccoli, cauliflower, asparagus,
spinach, chard, etc.

Fried Beets ‘n’ Carrots

From Asparagus to Zucchini

2 TBS olive oil
2 TBS cumin seeds
2 medium beets, quartered, sliced 1/4-inch thick
2 medium carrots, sliced 1/4-inch thick
tamari sauce (soy sauce)
(optional) beet tops, fresh spinach, chard or kale
Directions: Heat olive oil in skillet. Add cumin; cook about 1 minute. Add beets and carrots; fry until tender. Remove from heat, sprinkle on a little tamari, and serve. Optional: when beets and carrots are tender, add chopped greens, cover and cook until soft. Toss mixture, sprinkle with tamari, and serve. Makes 2-4 servings.

Spicy Potato Sausage and Greens Soup

From Asparagus to Zucchini

1 pound bulk hot Italian sausage
1/2 cup chopped onion, or more to taste
4 cups chicken broth
4 cups thinly sliced potatoes (slice with skins on)
4 cups water
2 cups packed torn fresh kale, spinach, chard or other greens
1/3 cup whipping cream
salt and pepper
1/4 cup finely chopped parsley
Directions: Heat soup pot over medium flame. Add sausage and onions and cook until meat is no longer pink. Add broth, potatoes, and 4 cups water. Bring to boil, reduce heat, and simmer until potatoes are tender, 10-15 minutes. Stir in
greens; cook 1-2 minutes. Stir in whipping cream and season to taste with salt and pepper. Serve right away, or, for more developed flavor, let cool, then chill and reheat later or the next day. Top soup with chopped parsley. Makes 8-12 servings.

Autumn Greens Soup

1 quart chicken or vegetable broth
1 medium peeled and diced potato
2 garlic cloves
2 sliced scallions or 1/4 cup chopped onion
3 cups mixed chopped greens (such as kale, swiss chard, spinach)

Directions: Boil broth and add all ingredients. Simmer until potatoes are tender, 5– 10 minutes. Blend until smooth and season to taste. Top with shaved parmesan cheese.

This is a great recipe base to experiment with. Try adding cooked carrots, fresh ginger, cooked kohlrabi, spices, etc..

Blueberry Smoothie with greens

1 cup skim milk
1 frozen banana
1/2 cup frozen blueberries
1/2 cup low-fat vanilla yogurt
1/2 cup chopped, fresh spinach (kale or swiss chard can also be substituted. You will barely notice the
taste, and it is an easy way to add greens to your diet )
Directions: In a blender, combine all ingredients and blend until smooth. Makes 2 servings.

One serving provides: 177 calories, 8 g. protein,
1 g. fat, 35 g. carbohydrate, 3 g. fiber