Food Tip – Greens

This is an archived post taken from the April 2012 edition of KrantzWellness News.

How do greens benefit our bodies? Greens are high in calcium, magnesium, iron, potassium, phosphorous, and zinc. They are also a powerhouse for vitamins A, C, E, and K. They are full of fiber, folic acid, and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy.


Recipe: Shiitake and Kale
Cooking Time: 15 Minutes


1/2 pound shiitake mushrooms
1 tablespoon olive oil
1-2 cloves garlic
1 bunch kale, chopped (stems removed)
1/4 cup almonds or cashews (optional)
pinch of salt


Warm oil in a pan on medium heat with chopped garlic (2-3 minutes).
Add chopped shiitake mushrooms, stir fry for a few minutes.
Add chopped kale and stir fry for a few minutes.
Add a splash of water, pinch of salt, optional nuts, cover and steam for 4 minutes.

How about serving this dish with Quinoa?
What is Quinoa? Quinoa (prounounced keen-wah) is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago. It contains all nine essential amino acids, making it a great source of protein. Quinoa is also high in magnesium, fiber, calcium, phosphorous, iron, copper, manganese, riboflavin and zinc. While Quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard or spinach. Quinoa is gluten-free and helps to stabilize blood sugar. For best results, rinse before you cook it. When cooked, it has a flufffy, slightly nutty flavor.


Rinse 1 cup of Quinoa in a fine mesh strainer.
Boil 2 1/2 cups of water, add Quinoa and a pinch of salt and reduce to a simmer.
Simmer 15-20 minutes, until the liquid is absorbed.
Remove from heat, let sit for 3-5 minutes and serve.

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