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.