By Carolyn Twesten, Weaver Street Market Produce Merchandiser
It’s October, and cool, fall weather has finally arrived! With this crisp weather comes the first locally grown greens of the season.
I’m a big proponent of eating seasonally. It makes eating locally grown foods easier, and gives you an appreciation for the produce of the season. If you’re tired of the tomato- and zucchini-based diet of the summer months, it may be time to move onto some fall fare. Here are some suggestions for incorporating greens into your diet and why you should do so.
Vitamin- and mineral-rich dark leafy greens are a good addition to your diet year-round, but especially now as we head into cold and flu season. Forget superfoods from around the globe, kale is a superfood we can grow right here in Orange County! High in vitamins A, C, and K as well as calcium and fiber, it is an essential ingredient for a healthy diet.
Our kale and collards are coming from several different farms in North Carolina, including Nourishing Acres in Cedar Grove, Red’s Quality Acre in Durham, and Eco Farm in Chapel Hill.
While some of you may have grown up eating collards cooked for hours on end with a ham bone, I prefer a gentler sautéing/braising method for cooking my greens that result in tender leaves that still have a healthy green color. I know it can sometimes be a challenge to incorporate greens into the diets of the picky eaters in your life. Here are some tips for sneaking some kale in on your loved ones:
Make a kale and vegetable ragù and serve over rice, pasta, or crusty Italian bread, like this recipe:
https://www.epicurious.com/recipes/food/views/cannellini-and-kale-ragout-109247
Blend kale into your morning fruit smoothie. Try lacinato or baby kale for this, as these types tend to be sweeter and more tender. Recipe:
http://damndelicious.net/2016/08/03/protein-blueberry-kale-smoothie/
Or, if you are not kale-averse, try this delicious kale salad recipe. Massaging the chopped kale tenderizes the leaves while preserving the nutrients.
Here’s a preparation tip: After washing whole leaves in a large bowl of water to remove dirt, de-stem by pulling leaves from the stem through an O made with your thumb and forefinger. Chop coarsely, then toss right into your sauté and cover with a lid. The water clinging to the leaves from washing will be enough to give a little steam.
Chop coarsely, then sauté in olive oil (or butter, or coconut oil) and garlic for a minute before adding a small amount of liquid to braise. Braise 5 to 10 minutes (or a little longer for collards) or until leaves are tender but still a healthy green.