Healthy Cooking: Greens for Spring, Val Wilson

spring greens, healthy cooking, stir fry recipe for spring, U.P. holistic, U.P. wellness publication

Once the long winter months are over, we start to see the first signs of spring appear in nature. Everything starts coming up green! Not surprisingly, the signature color of spring is green and we can reflect that in our cooking to feed our bodies healthy vitamins, minerals, and other nutrients. Most greens have a few things in common: Chlorophyll, which helps heal skin and helps cleanse toxins out of the body; glucosinolate, which is a sulfur-rich compound proven to reduce cancer risk by preventing or delaying cancer cells at various stages of development; Vitamins, A, C, B6, and E; Vitamin K, which is very important for bone health; and the minerals iron, calcium, magnesium, and manganese.  

Each green has it own taste, and you can combine a variety of greens to create a delicious dish. Collard and kale taste similar to cabbage. Carrot greens have a sweetness similar to the root part of the carrot. Daikon greens are more bitter to the taste. For the following recipe, you can use your favorite greens. Dandelion has a nice bitter taste. Bok choy is a light cabbage with a sweet taste. Nappa cabbage is wonderfully sweet. Arugula and watercress are both bitter and pungent.

Mixed Greens Stir Fry 

1/2 onion (thin half moons) 
1 carrot (cut in matchsticks) 
3 large collard greens (cut up) 
1 cup chopped carrot greens 
1 cup chopped daikon greens 
1 T. olive oil 
1 T.  tamari 
1 T. lemon juice  
2 T. toasted sunflower seed for garnish

Sauté the onions in a little olive oil and a dash of tamari until translucent. Add the carrots and greens. Add the olive oil, tamari, and lemon juice. Cover and turn heat to low. Simmer for 10 to 15 minutes until the greens have wilted, and the carrot is soft. Serve with toasted sunflower seeds sprinkled over the top. 

Chef Valerie Wilson has been teaching cooking classes since 1997. You can attend virtually. Visit for schedule, cookbook purchases, phone consultations, or radio show, and follow her on. Facebook at Macro Val Food.

Excerpted with permission from the Spring 2021 issue of Health & Happiness U.P. Magazine. Copyright 2021, Empowering Lightworks, LLC. All rights reserved.

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