I do monthly show on the local ABC affiliate in Chicago, here is the excerp from last Sunday's show also the recipes are attached as well Download Cooking Greens:
As the weather turns colder our thoughts turn to warmer things and we tend to eat more comfort foods from stews to roasts to soups. On this Sunday’s show we are going to explore the wonderful world of “Cooking Greens” a delicious companion to all of the above. Not only are they a hearty, delicious compliment, they are also fantastically healthy, and I mean HEALTHY in capital letters! With Thanksgiving right around the corner (I can’t believe I am saying this) they also make great side dishes for your feast and are traditionally found in most southern celebrations.
Let’s talk cooking greens. You might be a little confused by the term. It simply refers to side dishes of green vegetables (basically the leaves of plants) that are cooked and served alongside a main dish or added to a stew or soup. There are many types of leafy greens including kale, collards, Swiss chard, dandelions and spinach. This Sunday I will bring a variety of greens including dandelions (yes, they belong to the same family as the common lawn weed and come in different colors of red and green), kale, collards and Swiss chard. For Sunday’s show we will focus on the latter three. Kale, collards and Swiss Chard are extremely rich in beta-carotene, vitamin C, and other substances that protect against cancer. They are also huge in fiber and various minerals, especially iron and calcium. Ounce for ounce they contain as much calcium as whole milk! They are also high in vitamin K which is important for maintaining bone health.
All of these greens are best eaten in the colder months, partially because their flavor improves in the cold weather. In fact, kale can even withstand frosts! Kale and collards both belong to the cabbage family. Our viewers may also be more familiar with the ornamental version of kale that comes in a variety of colors that is found as a garden plant for décor and planted in the fall or sometimes as a plate garnish at some restaurants, this version of kale is actually edible, but not recommended. On Sunday we will be discussing green kale only.
We have seen a huge increase of late in the popularity of these cooking greens due in part to the health benefits and also due to new packaging. The stems of both of these plants are somewhat tough and nearly inedible so they have to be removed before cooking. The new packaging comes with the stalk removed and the greens washed and cleaned, making it very easy for consumers to enjoy these healthy vegetables. Collards and kale can be bitter and tend to be tough, so I like to braise them in a liquid first for 20 to 30 minutes. Since it is fall I like to use fresh cider, then finish them off with a little sauté of bacon, garlic and onions. Cooking actually makes these 2 vegetables healthier because it breaks down the tough cell walls to unlock more nutrients. According to folklore, collards served with black-eyed peas and hog jowl (you can substitute a nice smoky ham) on New Year's Day promises a year of good luck and financial reward. Hanging a fresh leaf over your door will ward off evil spirits, and a fresh leaf placed on the forehead promises to cure a headache.
Some people might find the flavor of collards and kale too strong or the texture a little tough, so an equally healthy but milder and more tender cooking green is Swiss chard. In fact, nearly all the stem of this vegetable is edible and it only requires a quick sauté or braise, or can be eaten raw in a salad. Swiss chard literally comes in a rainbow of colors or can come just green. We will be bringing and cooking rainbow Swiss chard. It is my belief that more color = more vitamins, and the healthier it is for you. We will be eating heartily and healthy this Sunday!