Simple Sautéed Greens

Immune-boosting side dish

Yields: 4 servings

INGREDIENTS:

  • 1 bunch kale, torn into medium chunks. Discard thick, tough stalks
  • 1 bunch chard, leaves sliced into ½ inch ribbons. Remove stalks and chop into ½ inch chunks
  • 4 tablespoons olive oil, divided
  • 1 medium shallot, coarsely chopped
  • 3 cloves of garlic, finely chopped
  • ½ teaspoon lemon zest
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon sea salt
  • 1 tablespoon fresh lemon juice

Optional Garnish: toasted pine nuts or almonds

Alternative greens: any combination of most greens such as collards, mustard greens, broccoli rabe to equal one pound each

DIRECTIONS:

  1. Rinse the greens
  2. Put the chopped chard stalks in a large sauté pan with 1 tablespoon of olive oil and sauté about 5 minutes on medium heat stirring every now and then. When tender, remove from pan and set aside.
  3. Add remaining olive oil to the pan over medium high heat, add shallots. Sauté 3 minutes, then add garlic and red pepper flakes stirring for a minute or so.
  4. Add the greens and turn the heat to medium low. Stir every few minutes for about 8-10 minutes.
  5. When the greens are wilted and tender add the sautéed stems back into the pan, stirring a minute to re-warm them.
  6. Turn heat off and add lemon zest, salt and lemon juice. Stir to combine. Taste and adjust flavor as desired.
  7. Pair with protein, in Buddha bowl, or serve over rice or quinoa

Original recipe: https://www.feastingathome.com/sauteed-kale/

IMMUNE SYSTEM BENEFITS:

Kale and chard are from the cruciferous family and have similar immune benefits. Other members of the cruciferous family are spinach, cauliflower, broccoli, cabbage, and Brussel sprouts. Kale and chard both contain B vitamins and kale also contains sulfur compounds. These play a huge role in our bodies’ detox system. Kale and chard are also anti-inflammatory due to their vitamin K content. And they’re antioxidants due to their vitamin A and C content as well as the flavonoids they contain (which is a type of phytonutrient).

Olive oil is anti-inflammatory because it contains monounsaturated fat and vitamin E. It’s also an antioxidant because it contains phenols and polyphenols, which are types of phytonutrients

Shallots and onions share similar properties. They are packed with immune-boosting nutrients such as zinc, vitamin C, and selenium. It’s also a great source of quercetin, a phytonutrient

Garlic has a compound called allicin, which reduces inflammation and fights against bacteria, viruses, fungal infections and even parasites

Lemons are high in vitamin C, which is an antioxidant, as well as being immune-boosting. Lemons also have antiviral and antibacterial properties