This delicious green side dish contains a healthy dose of nutrients!
Cut off the carbohydrates and serve these lightly sautéed vegetables as a starch substitute. Garnished with your favorite protein and sauce combination, this can easily become a new habit. Or just serve this low-carb dish as a healthy side dish. Regardless of how and when you eat them, including dark green vegetables in your daily diet is one of the best choices you can make for your body. There are many vegetables available in our markets, but the most popular vegetables right now are spinach, kale, Swiss chard, mustard, beets, and kale.
The health benefits of greens
Dark leafy vegetables contain an abundance of vitamins not normally found in other food groups. One serving of kale contains 300% of your recommended daily allowance of vitamin K. Vitamin K not only fights bone density, but also fights inflammation with the power of a superhero. Inflammation is the enemy that causes asthma, arthritis, and many gut-related problems.
Not only does dark leafy vegetables fight inflammation, but they’re also fantastic for boosting immunity. When you eat a lot of vegetables, you are literally blocking the development of cancer and the growth of plaque in your brain. In addition, greens are low in calories, low in carbohydrates, low in sodium and low in cholesterol. A serving of sauteed vegetables provides enough nutrients for a light lunch or can serve as an ample starch substitute. If you’ve ingested too much fat or candy, vegetables are a great balance.
How to Make Easy Sauteed Greens
Our simple method of lightening the color and flavor is based on good ol ‘roasting over very high heat. The trick to making vibrant, tasty greens is to keep them from going mushy. Most importantly, your pan needs to be wide enough to hold a large amount of greens in one level. Too many greens in a confined space create a high level of moisture. That means your starch substitute is now stew.
Alternatively, too high a heat with too little green will produce crispy results. Instead, preheat your pan and heat your oil properly. Once your pan is hot, reduce the heat to medium to prevent the leaves from turning brown or burning. If you want to add flavorings like ginger, lemon or garlic, this is the right time. After thirty seconds, add the greens.
Quickly turn the greens with tongs or a serving spoon and don’t walk away from it. This only takes a minute or two. Once the greens have faded and lightened, they’re done. You don’t want high heat charring the greens or burning the garlic and ginger pieces. After these pieces are sufficiently cooked, press on some acid. Use lemon juice or another acid like balsamic vinegar, apple cider, or rice vinegar or tamari.
Work in batches when serving on a crew. Otherwise, a large pan is enough for one to three servings.
Food combinations as a starch substitute
We like to cook curry. Since curry usually contains starchy potatoes, adding steamed rice underneath will completely exceed the carbohydrate load. However, sometimes we just need a few grains with this dish. In that case, try making a mix of greens with your cereal of choice.
Tofu pan, for example, goes great with rice noodles or brown rice. Try mixing a half serving of rice with a half serving of greens. The same can be done with curry. Say you would love some farro, barley, or quinoa. These are all great grains, but they can really boost your carbs. Mixed with vegetables, your carbohydrate intake will decrease significantly. Of course, you can use this method on pasta as well. The bitter properties of greens often go very well with sweet, sour and / or umami flavors. In fact, they could be said to add an unexpected element that is absolutely necessary.
- 2 lb spinach cleaned and dry
- 2 teaspoon olive oil
- 1 tablespoon fresh ginger Optional
- 1 tablespoon garlic
- 1 prize salt
- 1 prize pepper
Using a large, wide-bottomed pan, preheat on high and add oil.
Add ginger and garlic and cook for 30 seconds before adding spinach. Do not go for more than a minute or they will burn.
Immediately add the spinach and stir until it collapses. The high heat and stirring will help evaporate the water in the spinach, leaving you with only withered, non-slimy greens. Drizzle with vinegar or lemon, if you like, just before serving.
Many people choose onions as a base when dry frying because the oils in the onion create a natural lubrication in the pan. Give it a try if you like the hearty taste of onions. This will definitely add flavor to your greens.
SmartPoints (freestyle): 4th
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Try pairing your greens with our favorite vegan coconut curry or make that honey-garlic-shrimp pan low-carb by using these greens as a base.
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