Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
This is how you learn to love dark, leafy vegetables!
Diet Types: Vegan, Vegetarian
Ingredients:
  • 4 cups: Beet Greens, kale, collards, mustard greens, Bok Choy
  • 1 teaspoon extra virgin olive oil
  • 3 cloves garlic, minced
  • 1 tablespoon Tamari
  • Serves: 4
    Cooking Time: Under 30 minutes
    Instructions:
    Wash and cut greens into bite-size pieces. Bring 1 quart of water to a boil and add greens. Cook until tender (Kale and Collards will take about 10 minutes, the others can be added after 5 minutes of cooking). Drain and set aside. Heat oil in a large skillet and add garlic, stirring constantly, for about 15 seconds. Add greens to skillet and sprinkle with the Tamari. Stir and toss until all the veggies are coated with oil.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 55
    Calories from Fat 13
     % Daily Value*
    Total Fat 1g2%
      Saturated Fat 0g1%
      Mono Fat 1g 
    Sodium 599mg25%
    Total Carbs 9g3%
      Dietary Fiber 4g17%
    Protein 4g 
    Iron19%
    Calcium17%
    Vitamin B-610%
    Vitamin C41%
    Vitamin E3%
    Vitamin A73%
    Selenium3%
    Manganese40%
    Copper20%
    Zinc5%
    Pantothenic acid5%
    Niacin4%
    Riboflavin24%
    Thiamin13%
    Folate5%
    Potassium38%
    Phosphorus7%
    Magnesium25%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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