Delicious greens recipe

May 19, 2009 by  
Filed under Food & Nutrition


Dr. Ben Kim has some wonderful recipes and I wanted to share this one with you as it is the best way I have found to make dark green vegetables delicious. I appreciate I may be in the minority who struggle with eating enough of these vegetables – something to do with the iron in them I suspect – but if anyone has my own aversion – or wants to get their kids eating more dark green vegetables then this recipe is a winner. Although many people eat them raw, cooking can help make vegetables like broccoli, kale, chard, spinach, and Asian bok choy easier to digest as it softens the fibre they contain and helps your body get the most of the vitamins and minerals It is actually his wife Margaret’s recipe and let me know if you enjoy it:

1 tablespoon olive oil
2 heads of broccoli, cut up into pieces
1 large or 2 small sliced courgettes
1 clove of garlic finely chopped or minced
2 cups organic vegetable or chicken stock Sea salt and pepper to taste

It is simple to make, you just heat the olive oil in a large lidded saucepan on medium and when hot add the broccoli and stir fry for a minute. Add the stock and garlic, put the lid on and once at the boil turn heat down low and simmer. Give it an occasional stir and once the broccoli has turned a bright green colour, wait a couple of minutes so that it develops a little bit of tenderness and then add the courgette plus salt and pepper to taste. Simmer until vegetables are tender and make sure there is a little bit of the stock left and serve that with it for maximum juiciness. Personally, I also add a dash of tamari or soy sauce for a bit of extra flavour, but if you do that then miss out the salt!