If you are going to have some pasta it better pack some punch!

Come on now you lazy leprechauns, time to green up your comfort food. It adds great flavour and turns what is a flour-based potentially fibre less and inflammatory meal into a nutrient dense delight.

Here are two ways:

First, regular tomato based sauce. If you are reaching for the jar, then we need to talk. Pasta sauce is easy and quick and freezes well so no need to buy prepared, processed, sugar loaded versions. I do use organic canned tomatoes, especially since my own tomato plants didn’t produce enough to make a teaspoon of sauce last year. Look for a brand with the least amount of sodium and with tomatoes as the only ingredient. So here it goes:

               1 16oz can of organic tomatoes, crushed or diced

               1 medium onion

               3-5 cloves of garlic

I put these in my food processor but if you don’t have one just dice up small.

Now when it comes to greens, you have choices here. I usually use spinach but have also used swiss chard but let your taste buds guide you. I will very often, especially when making for kids or fussy adults, put the greens in the food processor too but they can be added at any point in this recipe. A big handful per person.

I place all of the above in a sauce pot and add 1 tsp each of basil, oregano, and cayenne. I say this but the truth is, I never measure so go with your taste. A teaspoon of cayenne may be more than you can handle or you may want more! If I have the fresh version of these spices I use them, it adds so much more to the flavour.

This mixture can simmer on the stove until heated through and flavours combine. This is can be used as is on your favourite pasta choice, frozen for days ahead or ramped up with more nutrition! Makes a good pizza sauce too.

Next I take some ghee or stock in a frying pan and sauté up my choice of veggies. Peppers, zuccuni, asparagus, mushrooms, (you can insert greens here if you didn’t add them to be processed) or whatever vegetables suit your fancy.

Pour sauce and veggies over pasta and serve.

Finishing touches: dizzle pasta with some cold pressed olive oil or sprinkle chia or hemp seed over finished dish .

Note that there is no meat in this sauce. That is my preference when it comes to pasta. It could be added first at the sauté stage, cooked through before adding vegetables.

Second. My favourite pesto, arugula pesto. Makes a simple and delicious side dish.

In food processor or blender place a large bunch of arugula, garlic cloves, pine nuts and spin until finely chopped. Add in olive oil until proper consistency. Poor enough over hot pasta to coat and then sprinkle with fresh grated parmesan. YUM! This too can be spruced up with any kind of veggies if desired. The pesto will keep for a while in the fridge and also freezes well. Save the cheese for last minute though.

It is March and it is NUTRITION MONTH! It also the month that is associated with the lucky of the Irish and all things green! What better time to talk about dark leafy greens. Kale, swiss chard, arugula, spinach, dandelion, beet greens, and many more all have so much to add to a healthy meal. Greens add much needed dietary fibre and are loaded with vitamins, minerals and phytonutrients. They are particularly important for liver health. If you are not having them daily then you are missing out on a necessary element in maintaining and supporting your health and healing.
 

Over the next few weeks I will add some ways of getting greens into your diet beyond salads. Salads are great but especially until the weather warms up more friendly options are needed.

A tip for the timid. If greens are a new element to your meal planning, start small. Treat them like you would a fresh herb and cut them small, just adding a little until you get used to them. Before you know it, you will be up to a hand full per person.

Last night I made a version of Chef Michael Smith’s Sweet Potato Aloo Gobi. I thought I would share it since it is a good recipe to demonstrate how to get some dark leafy greens onto your plate. The original recipe didn’t have any greens but I thought it would be a good and nutritious compliment. I used kale, one of the most nutritious greens. It is loaded with vitamins (i.e. A, K, B’s, folate, manganese, calcium and iron. Not to mention that it tasted great. You could use whatever green you wished.

I paired this dish with brown basmati coconut rice and also once plated sprinkled the final dish with chia seeds to add some extra plant protein, calcium and anti inflammatory omega 3.

Sweet Potato Aloo Gobi

Place in skillet or pan with tight fitting lid.

     1/4c Ghee

Then Add:
     2 white onion
     2 Tbsp curry powder
     2 tsp cumin or 1Tbsp whole cumin seeds
     2 tsp cinnamon

Gently sauté for 1 minute until flavours mix.

Then add and coat with spices:

     2 sweet potato (peeled and diced)
     1 head cauliflower
     4-5 leaves of curly kale (middle stem  removed and leaves chopped fine)

Add a splash of water, or some chicken stock enough to steam cauliflower and sweet potato.

Cover until vegetables are cooked to desired consistency and liquid is evaporated.

Add last minute until heated through:

     1c frozen peas
     1 bunch fresh cilantro to be added last
Note: If I was using a more delicate green like baby spinach I would add it in at this point instead of with the cauliflower and sweet potato.

Serves 4-6.