Eat More Leafy Greens

 C u t t i ng Gr e e n s
 C h o osi ng G re e n s
 C oo ki ng G r e e ns

By Cynthia Lair
www.cookusinterruptus.co m
 Cynthia Lair is an Assistant Professor and Culinary Curriculum Director
at Bastyr University’s School of Nutrition & Exercise Science where she has
been on faculty since 1994. She’s also the author of Feeding the Whole
Family (Sasquatch Books, 2008) and Feeding the Young Athlete: Sports
Nutrition Made Easy for Players, Parents and Coaches (Readers to Eaters,
2012) AND the host of the online cooking show Cookus Interruptus where
there are over 170 videos showing you how to cook fresh local organic whole
foods despite life’s interruptions. (www.cookus.tv ). In fall 2012 she was
invited to do a TEDx talk entitled “How to Cut an Onion”. Watch it on
YouTube.
 Cutting Greens
Learning the basic skills of how to cut vegetables is essential for the home cook. Many
people are confused by what kind of knives to buy and what the various cutting terms
mean. Let’s clear that up!
 Choosing Knives
The most essential knives are perhaps a 3" or 4" paring knife for paring and slicing fruit
and vegetables, a 5" or 6" utility knife for general peeling, slicing, and carving, an 8" or 9"
chef's knife for chopping and dicing, and an 8" or 9" bread knife.

Chef's Knife

This knife is the work-horse of the kitchen. It has a very

broad blade (called the Flat) and can range in length from six
to twelve inches - the eight inch size being the most popular.
The chef's knife is used for all the chopping, mincing and
dicing tasks and is essential for preparing vegetables.

A French or German chef’s knife, which has a pointed tip and curved blade, is generally
used on a cutting board by rocking it on its gently curving edge, using the tip as a stationary
pivot. Its broad blade keeps the knuckles from hitting the cutting board.

A Japanese style chef’s knife can have a pointed tip (known

as a santoku) or a blunt tip (usuba). In either case, the
blade edge is straight and the edge of the knife is kept
parallel to the cutting surface. A sliding motion, rather
than rocking, is used for slicing. The tip may be anchored to
the board for mincing.

Use the back of your knife to scrape foods from the board. Use the flat side for crushing
things like garlic.

Recommended Knives

 Classic Caddie Kitchen Knife

 Victorinox 8” Chef Knife
 ICEL Absolute Steel
 Furi East West Knife
 Global 8” Chef Knife
 Other high-end brands: Henckels, Wustof, Dexter-Russell

Most of the above can be found on Amazon and other internet sites, retail kitchen stores
and commercial food service equipment companies.
Knife Construction

Forged - This is a process whereby metal is treated, in different steps, to enhance its
hardness, density and flexibility. Forged knives are often heavier and better balanced. They
are easier to keep sharp, and, with care, can last for generations. You can usually recognize
such a knife most easily by the presence of a prominent bolster between handle and blade;
a few forged knives are made without a bolster.

Stamped - Such knives are cut or stamped out from flat metal. They do not undergo the
steps associated with forging and are thus lighter in weight, are usually not well balanced
and not as comfortable in the hand. Because the metal is not as dense as that of forged
knives, they don't hold their edge as well.

Bolster - An integral part of most good knives, it is a thick piece of metal between the
handle and the blade, made to add weight to the knife, provide it with better balance and a
comfortable resting place for the hand. It is sometimes called the shank.

Tang - This is the part that runs from the bolster back into the handle. The best knives have
a full tang, and, except for some of the sealed-handled knives, it is visible on the top, back
and bottom of the handle, held securely by multiple rivets. A half tang is the next
preference, visible on top and back of the handle, but not on the bottom.

Handle - Usually made of wood, plastic, a combination of the two, or metal. The handle
envelops the tang, and is usually fastened by rivets or encased in the plastic or metal.
Wood offers an excellent grip but requires regular care; keep it out of water and rub
occasionally with mineral oil.
Plastic may become somewhat brittle in time, and can be slippery in the hand.
Maintaining Knives

Regular Care – A good quality knife should never be subjected to the harsh detergents and
scalding temperatures of a dishwasher. Also, the thrashing of utensils, which is likely to
occur, is likely to damage the sharp edge of the knife.

Certain food acids can stain even the most stainless of knives, so it is good practice to
always wipe a knife clean right after each use. Don't let foodstuffs dry on the blade, because
the knife becomes more difficult and hazardous to clean.

Get into the habit of cleaning it right away; simply lay the blade on a flat surface, carefully
wipe one side with a wet cloth, then the other. You should, however, use soap and hot
water to clean the knife after it has been used to cut poultry, meat or fish.

Storage – A knife is best stored away from other utensils that might damage the edge by
contact. Keep it in a wooden or polyethylene block or in a sheath especially made for this
purpose. In a slanted block with vertical openings, store knives with their edge up.

Cutting Boards – We recommend wooden or polyethylene cutting boards, which create

the least resistance against the edge of a knife. Avoid cutting on ceramic, marble, metal, or
hard plastic surfaces, which would quickly dull a knife's sharp edge.
Cutting Greens

Dice – Cut food into uniform cubes anywhere from ¼ inch to 1 inch
across.

Mince – Cut into very small, indistinct pieces by quickly moving the
knife back and forth over the food (as for fresh herbs, garlic or
ginger).

Chop – Basically the same as dice but without the implied precision
of squares. Irregularity of size and shape is okay. (Usually fresh
herbs and nuts are chopped.)

Shred – Cut cabbage in half lengthwise, along center grain. Cut

again in quarters. Remove core. Place each quarter lengthwise on
cutting board and slice thinly along the grain. Slices should
resemble shredded paper.

Chiffonade – Stack leaves on top of one another. Roll up like a

cigar. Slice thinly crosswise.
 Choosing Greens
Don’t be intimated by large looking leaves. Set your sites on a bundle and take it home.
You can’t go wrong.
Why Choose Greens?

Dark leafy greens are one of the most nutrient-dense foods on the planet. They are richer
in useable carotene (the precursor to Vitamin A) than are carrots. Low levels of folic acid
have been related to poor fetal development, mental deterioration and anemia. The name
of this nutrient comes from “folium” which means “leaf”, for it is found in abundance in
bright green foliage. We all want to make sure that we get enough of the synergistic
antioxidant Vitamin C in our diets. Besides citrus fruits, green leafy foods pack the most of
this essential nutrient.

We are ingrained to be alert about our intake of mineral calcium. Many of today’s children
display an allergy or sensitivity to milk products and parents become very concerned about
where their kids will get the calcium they need to build strong bones without dairy. I have
always advocated obtaining calcium from a wide variety of foods, not just milk. And, you
guessed it; dark leafy greens are one of the richest non-dairy sources of calcium. Plus the
Vitamin C and magnesium which are abundant in leafy greens enhance calcium absorption.

Eating foods rich in chlorophyll helps provide the body with Vitamin K and oxygen-
carrying red blood cells, and it has long been known that eating greens aids digestion.
Greens are the perfect food if you are pregnant, nursing or simply looking for more energy.
Want regular bowel movements? Extra protection against osteoporosis ? Clear, supple
skin? Eat greens.

The darker the color, the more nutrients present. Remember though, that nutrients like
Vitamin A and calcium are better absorbed if there is fat present so don’t be shy about
using butter or olive oil in any greens dish!

Greens help with the digestion of other foods – they are the perfect accompaniment to meat
dishes. And they are so low in calories and so high in nutrients you can eat as much of
them as you would like.

If this one food contains so many gifts, why not serve then in every home, in every
restaurant, at every meal?
A short A to Z list of some of the available choices

Arugula is also known as “roquette”. This leaf has a peppery flavor and is very popular to
add to “wild greens” mixes. Buy fresh looking leaves. It adds a spicy dimension to salads.

Beet greens are the tops of the beet plant. Often you can purchase beets with the tops still
attached. Only use them if the leaves a full and vibrant, discard wilted tops.

Bok choy is a beautiful looking plant with an edible juicy white part that melds into dark
green leaves. You can chop up the whole plant and use it however the white part will
require a bit more cooking time than the leaves. I love this vegetable sautéed in butter and
garlic with a tiny splash of vinegar.

Broccoli, as technically a “bud” not a leaf but often grouped with the leafy greens because
of its similar nutrient values. The beautiful tree-like structure to the plant is appealing to
children. Blanching it and giving it a sauce or a dip is one easy way of preparing broccoli.

Broccoli rabe (aka broccolini or baby broccoli) has a more slender stalk and a smaller
head of buds. Perfect sautéed or blanched.

Chinese cabbage (napa) looks like green cabbage with a perm. It has a wavy texture to its
leaves. It has a slightly more delicate taste than common cabbage and can be used in place
of green cabbage in any recipe. Savoy cabbage looks and tastes similarly.

Collard greens are big broad oval-shaped dark green leaves that need some heat to bring
out their goodness. They are easy to grow and over-winter nicely in temperate climates.
My favorite cooking method for collards – braising.

Dandelion greens are the most bitter of all of the greens to my taste buds. Some folks
really yearn for that strong bitter flavor. It gets all the juices in their mouth in full swing.
And yes, they are the leaves of those tight yellow flowered plants that have no trouble
growing anywhere.

Endive. Most commonly seen variety is Belgian endive which is a delicate, small cream to
pale green cigar-shaped plant. It only needs a brief whisper of heat or can be served raw in
salad.

Escarole is a type of endive with a milder flavor. It is most often used as a leafy green in
salads but can be cooked briefly or added to soups.
Green cabbage, also known as “common cabbage” is really not common at all. Slice a head
in half and stare at that pattern! The way the leaves are tightly woven is amazing. Cabbage
is wonderful lightly cooked, raw in slaws or used as a wrapper.

Kale, a member of the cabbage family, comes in a number of shapes, sizes and types. There
is curly leafed kale, red kale, dinosaur kale and more. All kales have a pretty assertive
flavor and benefit from some cooking. Kale is very dense in nutrients.

Mustard greens are another member of the kale family. These leaves have a peppery
flavor. “Mizuna” is a type of mustard green that is milder than some.

Swiss chard has big majestic looking leaves with white, yellow, pink or red stems – a
beautiful looking plant. Cook it as you would collards or kale but with much less cooking
time.

Watercress likes to grow near running water. It has small round leaves and a bright sharp
taste. Use it like a fresh herb to finish soup, grain or bean dishes or add to salads for a
spark.

There’s more that are not listed here. Please forgive. Many of our favorite fresh herbs,
basil, oregano, sage, cilantro, parsley, are nutrition-packed dark leafy greens too. Let’s
graze!

AGE MATTERS

Remember to look at the size and thickness of the leaves you choose to purchase. Young
tender leaves are best eaten raw or require less cooking time. Big mature leaves will need
more heat and time. Not sure? Taste it? If it tastes perfect to you raw, that’s how you’ll
want to prepare it. A little bitter? Let’s apply some heat.
 Cooking Greens
Many people think that steaming greens is the only way to eat them. Others only imagine
greens raw in salads. The sturdier, dark leafy greens actually become more bitter if you
steam them, but let go of the bitter flavor given enough heat and water. There are a variety
of greens and just as many ways to prepare them.
Best Raw
(dressed)

Arugula
Basil
Cilantro
Endive
Head Lettuce
Parsley

Best Raw or Lightly Cooked

(blanching, steaming, wilting)

Baby Bok Choy

Beet Greens
Escarole
Green Cabbage
Napa Cabbage
Spinach
Swiss Chard

Taste Better with Heat

(braising, quick-boiling, sautéing)

Broccoli
Broccolini
Collards
Kale
Mustard Greens

Cabbages, kale, bok choy and mustard greens also respond well to fermentation, which is
not really raw and not really cooked, but does some magical things to the leaves.
Cooking Terms for Greens

Blanch –
Food is plunged into a large quantity of rapidly boiling water briefly, then into cold or ice
cold water to stop the cooking process. Blanching is used to firm the flesh and to heighten
and set color and flavor.

Boil or Quick Boil–

Food is immersed in liquid that has reached the boiling point - 212
degrees F or where the liquid bubbles on the surface profusely. Boiling is
done in an uncovered pot. Food is cooked as it is moved by the rapidly
moving liquid. The boiling point is lower at higher altitudes (2 degrees F.
per 100 feet above sea level. One teaspoon of salt per quart of liquid
raises the boiling point. “Quick-Boils are for 5 minutes or less.

Braise –
Food is quickly browned in fat, and then cooked in flavored liquid or water at low heat for a
longer period of time. This second step can take place on the stovetop or in the oven. The
pan or skillet is usually covered unless a reduction of the liquid is desired. This is one of
the best cooking methods for sturdy greens such as collards, kale or mature bok choy.

Dress –
A mixture of an acidic substance, oil and salt is combined with food to add flavor, increase
digestibility and improve texture. When using cooked grains, beans or vegetables it is best
to dress while the food is still warm as flavors will absorb more readily.

MAKE YOUR OWN SALAD DRESSINGS

Don’t be tempted to spend money on bottled dressings which typically are made with
cheap refined oils. Make enough dressing for your week of salads and store it in a jar in
the refrigerator. You can quickly re-emulsify the dressing by shaking the jar vigorously.

Fermentation –
Chopped vegetables plus salt plus Time breaks down the vegetables making the nutrients
even more bio available, develops good bacteria (probiotics!) via lactic acid and a sharper
tangier flavor. Very easy to digest while it aids your digestion – bonus points!

Massage –
Unique to sturdy greens this technique involves cutting greens into strips or pieces, adding
salt and massaging the salt into the greens. This breaks down the tissue making the green
more tender. Greens such as kale or collards need to be massaged for about two minutes.

Sauté –
A small quantity of fat is added to a heated pan. Food which is at room temperature, dry on
the surface and cut to desired size and shape is added to the oil. The pan and food are kept
in motion and the food is quickly seared to prevent loss of juices. No salt is added and the
food stays crisp. Sauté literally means “to jump”

Alternately, the food can be “sweated” by keeping the temperature lower and adding salt.
This results more moisture and no browning. If the food is kept on the heat with no lid, the
moisture will eventually dissipate and the sugars in the food will begin to caramelize.

Steam –
Food is placed in a perforated container that is suspended in a pot above boiling or
simmering liquid and covered. Food is cooked by the steam rising off of the cooking liquid,
and does not actually come in contact with the liquid.

Stir-fry –
Stir-frying is traditionally done in a wok which works well because of its conical shape;
however a skillet can also be used. The wok or skillet is coated with a small amount of fat
and brought to a high heat. The food which takes the longest to cook will go in the cooking
vessel first and so on with the food which takes the shortest cooking time last. Food is kept
moving briskly in the pan for 3-8 minutes depending on the ingredients. Stir-fried food
may be splashed with ice water to halt cooking process or liquid may be added at the end
to create a sauce.

Wilt-
Apply heat very briefly to greens that have water clinging to them to cook the greens.
Also, a hot ingredient (such as cooked rice, fish or beans) can be placed on top of raw
greens to wilt them.
Washing and Storing Greens
For greens with tough stems, such as collards, kale or chard, cut or pull away the leaves
from the thick stem before washing. Wash greens carefully. An easy way to clean leaves is
to fill your sink or a large bowl with cold water and submerge the greens. If the water has
sediment, drain the sink and repeat.

Spinach, Kale, Chard, Lettuce, Salad Greens, and Cooking Greens have the same crisper life
and should be kept in plastic bags. Any bunch greens can be freshened by cutting an inch of
the bottom stalks and soaking the entire bunch in cold water for 10 minutes. Place in a
plastic bag in the fridge for a few hours to revive.

If using lettuce slowly it’s worth the time to wash the leaves, spin them dry then lay them
out on a clean dishtowel. Roll up the towel and place gently in a plastic bag to store in the
refrigerator. They will keep MUCH longer than you might expect when stored this way (at
least a week!)

Leafy Greens
+
Salt
+
Fat
(butter, olive oil, nut or cream sauces)
+
a little bit of
Acid
(citrus juice or vinegars)

= Divine Tasting Leafy Greens

Basic Recipes

Braised Greens
Braising is a wonderful cooking method for the more assertive tasting greens, as it gently tenderizes
and adds flavor.

10 leaves (1 bunch) sturdy greens, such as kale or collards

2 to 3 tablespoons olive oil
½ onion, cut in crescents
2 tablespoons water
1 tablespoon tamari
1 tablespoon mirin
Sherry vinegar

Wash greens carefully and remove stems. Chop leaves into bite size pieces. Chard stems may be
kept and chopped separately. Discard stems of other greens.

Heat a large skillet over medium heat. Add oil and onion. Sauté onion over slow heat, stirring
occasionally, until translucent and soft. Add chard stems if using, and sauté briefly. Add greens and
toss to coat with oil. Sauté over medium heat until leaves begin to turn brilliant green and wilt
down.

Mix together water, tamari and mirin. Pour into pan. Cover pan tightly. Cook until leaves are
tender, 5 to 8 minutes, adding 1 to 2 tablespoons of water if pan becomes dry. Taste to check for
doneness; greens should be tasty, not bitter; still green, and not grey.

Remove from pan and sprinkle with a few drops of vinegar if desired.

Preparation time: 15-20 minutes

Makes 4 servings
Massaged Kale & Currant Salad
Bastyr adjunct faculty member Jennifer Adler M.S., C.N. contributed this recipe. I love to watch Jennifer
work with food because she loves to use her hands. She touches and loves food into magnificent flavor
and tenderness. Jennifer likes to make a bunch of this salad at once to ensure that she has dark leafy
greens ready when busy days are ahead.

1 bunch kale
1 teaspoon sea salt
1/3 cup sunflower seeds, toasted
¼ cup diced red onion
1/3 cup currants
¾ cup diced apple, (½ apple)
¼ cup olive oil
2 tablespoons unfiltered apple cider vinegar
1/3 cup gorgonzola cheese, crumbled

De-stem kale by pulling leaf away from the stem. Wash and leaves. Spin or pat dry. Stack leaves,
rollup and cut into thin ribbons (chiffonade). Put kale in a large mixing bowl. Add salt, massage salt
into kale with your hands for 2 minutes.

To toast seeds, put in a dry skillet over low to medium heat and stir constantly for a few minutes
until they change color and give off a nutty aroma.

Stir onion, currants, apple and toasted seeds into kale. Dress with oil and vinegar. Taste for salt and
vinegar, adding more if necessary. When at desired flavor, toss in cheese. This salad will keep for
several days and still be great!

Preparation time 15 minutes

Makes 6 servings
Quick-Boiled Greens
Assertive hearty greens can be bitter and tough. They need heat and water to become tame and sweet.
Vitamin A, vitamin C, folic acid, calcium, iron and even protein are a part of most dark leafy greens.
Serve them with a peanut sauce or a little butter to maximize the availability of nutrients and flavor!

1 large bunch of collards, kale, chard, bok choy or dandelion greens

Optional Garnishes:
Lemon wedges
Brown rice vinegar or umeboshi plum vinegar

For greens with tough stems, such as collards, kale or chard, cut or pull away the leaves from the
stem before washing. Wash greens carefully. An easy way is to fill your sink with cold water and
submerge the greens. If the water has sediment, drain the sink and repeat.

Bring 2 quarts of water to boil in a large pot. Submerge the whole leaves of the greens. Boil tender
young greens (such as chard) for about 10-20 seconds. Tougher leaves (such as mature collards or
kale) need to be cooked for 3-4 minutes. Timing is everything. If you remove the greens too soon
they will be bitter. If you let them cook too long they will lose nutrients and have a flat taste.
Remove a piece and test every 30 seconds or so. You are looking for a slightly wilted leaf that still
has a bright green color and (most important) a succulent, sweet flavor.

Pour cooked greens into a colander in the sink or a bowl to catch the cooking water. Let cool.
Squeeze out excess water with your hands and form a ball. Squeeze hard, don’t be afraid. Chop into
bite-sized pieces.

Serve with a few drops of lemon juice or vinegar. Reserve cooking water to water your plants.

Preparation time: 10 minutes

Makes 2 cups, 4 servings
 We have many more recipes using greens on
cookus*INTERRUPTUS
Here are links to a few of my favorites:

Be Bop Breakfast
(nice example of braise)
http://www.cookusinterruptus.com/be-
bop-breakfast-4136-169.html

Bok Choy Yaki Soba

(nice example of simmer and wilt)
http://www.cookusinterruptus.com/bok
-choy-tofu-yaki-soba-4136-163.html

Chicken Cabbage Carrot Teriyaki

(nice example of stir fry)
http://www.cookusinterruptus.com/chicken-cabbage-carrot-teriyaki-4136-43.html

Emerald City Salad

(nice example of wilt)
http://www.cookusinterruptus.com/emerald-city-salad-4136-34.html

Spiced Sweet Potatoes with Apples and Kale

(nice example of sauté)
http://www.cookusinterruptus.com/spiced-sweet-potatoes-with-apple-and-kale-4136-246.html

Stuffed Collard Greens with Tzaziki Sauce

(nice example of quick boil)
http://www.cookusinterruptus.com/stuffed-collard-greens-with-tzatziki-sauce-4136-
309.html