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Kale Avocado Salad and Simply Sauteed Leafy Green Vegetables

by Jeanette on August 25, 2010 · 2 Comments
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Kale Avocado Salad

Your mom probably told you that leafy green vegetables were good for you, but you still might not eat them that often. Studies have already shown that diets high in fruits and vegetables reduce both cancer and heart disease.  However, a recent study reveals that eating just 1.5 extra servings of leafy green vegetables a day reduces the risk of type 2 diabetes by 14%.

Leafy green vegetables include kale, collard greens, arugula, spinach, mustard greens, dandelion greens, and bok choy. When I first tried to add more leafy green vegetables to my diet, I was intimidated.  They can be bitter and many recipes call for cooking the heartier greens (like kale and collard greens) for long periods of time until they are soft and an unappetizing color.

Arugula and spinach can be eaten as a simple salad with pears and toasted nuts, and bok choy can be stir-fried with ginger or garlic, but preparing the darker leafy greens was a mystery to me.

I finally found a couple of ways to prepare the heartier leafy green vegetables in a light and refreshing way.  The first is a Kale Avocado Salad, creamy and tasty.  The second is my new way of cooking the heartier greens, retaining their natural colors.

Kale Avocado Salad

1 bunch curly kale
2 avocados
1 tablespoon extra virgin olive oil
cherry tomatoes, as many as you like, halved 
1 lemon or lime

Chop up kale into bite size pieces.  Mash avocados until smoothe, add olive oil, lemon juice and salt to taste.  Toss well with kale to coat.  Eat!

Simply Sauteed Leafy Green Vegetables

Simply Sauteed Purple Kale

1 bunch leafy green vegetables (dandelion greens, kale, collard greens, mustard greens)
1 tablespoon extra virgin olive oil
1 leek, washed thoroughly, white part minced
2-3 tablespoons water or vegetable broth
splash of vinegar (I like Ume Plum vinegar)

Wash leafy green vegetables thoroughly.  Drain and chop into bite size pieces.  Heat olive oil in pan and saute leek 3-4 minutes. Toss in vegetables.  Add a few tablespoons of water or vegetable broth and cover the pan.  Cook until just tender, but still bright green.  Depending on the type of green vegetable you choose, this can take about 4-8 minutes.  Just keep checking to make sure you don’t overcook.  Add splash of vinegar and serve.

More leafy green vegetable recipes

The Renegade Healthy Show’s Yummy Asian Kale Salad
CliqueClack’s Fennel, Arugula and Green Apple Salad
Steamy Kitchen’s Cauliflower Tabouli Kale Salad
My own Korean Spinach Salad “Banchan”

More on leafy green vegetables and diabetes
e! Science News Green Leafy Vegetables Reduce Diabetes Risk
Lifescript Green Leafy Vegetables Cut Diabetes Risk: Study

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  1. Great recipes. Go to http://www.conscious-cook.com, under recipes and tips you will see a really delicious recipe called CARROT ARAME OVER ORANGED KALE.


  2. Sadie, thanks for sharing your recipe. It sounds yummy. Going to the farmer's market today and will try it this weekend.

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