Wednesday, June 20, 2012

Food : Super Greens

Hello, it's Melanie again from The Grecian Garden.  A typical scene played out in front of my refrigerator a few weeks ago, and I thought I'd share...

I got home late from work and hadn't planned out my dinner yet.  I had some left over salmon, but what to serve with it??  As I scanned the fridge a few times, I kept finding random greens and herbs.  Before I knew it, onions were being tossed in a hot skillet for a Super Greens sauté.

What's so super about the greens in this stir fry?

Arugula is actually a cruciferous vegetable and is in the same family as broccoli.  It is often called "rocket" and is an antioxidant and mineral power house.  Argugula's phytonutrient content may help prevent against certain cancers(1).

Watercress has been found in scientific studies to reduce DNS damage caused by free radicals(2). Jay Kordich says to juice watercress to help keep the lungs strong.  Watercress, also in the cruciferous family has a vitamin and mineral content that would put to shame any multivitamin on the grocery store shelves.  

Beet Greens, similar to most other greens, contain vitamins and minerals for strong, healthy bones.  Beet greens also have the amino acid tryptophan, which can be used by the body to create the neurotransmitter seratonin, which helps to regulate mood and sleep cycles.  Balanced mood and better sleep?  Bring on the beet greens!!

Beet Green Sauté

This side-dish comes together quickly and will round out any meal.  Don't like a strong "green" taste?  Don't skip the lemon juice.  It will make those greens addicting to the pickiest of eaters.

- 6 oz Fresh Arugula or Spinach {or combine the two}
- 1 Bunch Watercress
- 1 Bunch Beet Green {I used the beet green from three beets}
- 1/2 of a Large Onion
- 3 Garlic Cloves
- 1/2 in Piece of Ginger Root {optional}
- Salt & Pepper, to taste
- 2 t Fresh Dill, chopped
- 1/2 a Lemon
- Sesame Oil {unrefined}, for cooking
- Sesame Oil {toasted}, for drizzling
  1. While your 10" skillet is preheating to a medium heat, chop your onion, slice your garlic and grate your ginger.  Add 2 T unrefined sesame oil to skillet and toss in the onions garlic and ginger.  Stir often to prevent burning.
  2. Chop watercress and beet greens.  Toss into hot skillet with arugula or spinach and season with salt and pepper.
  3. Stir until greens are tender, about 3 minutes.
  4. Remove from heat and stir in fresh dill and sprinkle with lemon juice.
  5. Drizzle with toasted sesame oil just before serving.
I hope you enjoyed this recipe!  Check back for more healthy and inspiring recipes soon.


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-image via Melanie

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