Functional Foods - sautéed Greens Recipe

This funcitional food recipe was designed to unlock the maximum amount of vitamins and minerals from leafy greens, while still tasting great!  

Dark leafy greens contain some pretty stellar vitamins and minerals; folate, calcium and Iron are just a few. Unfortunately, these are heavily protected by the plant’s anti nutrients. Oxalates are the common anti nutrient found in leafy greens¹, and their job is to protect these precious nutritious compounds from being stolen by natural predators, which isn’t good news for us!

Don’t worry though, there are a few simple ways to remove the oxalates without sacrificing the vitamins and minerals. These nutrient inhibitors can be broken down by lightly steaming the greens or stir frying them.² You can also try rubbing them with a vegetable oil and lemon juice mixture, which will also destroy the oxalates. 

This recipe was created by our in house Holistic Nutritionist, Kari Fraser, CNP (Hons). 

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Wilted Greens Recipe

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Servings

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Ingredients

• 6 medium sized pieces Gai Lan cut in thirds
• 2 medium sized pieces Bok choy, sliced with ends removed
• 3 medium sized leaves Collards spine removed, sliced thin
• 1 cup Spinach
• 4 medium sized garlic cloves chopped
• 1 1/2 tablespoons Nama Shoyu - unpasteurized soy sauce (choose organic) or substitute Tamari (organic, gluten free) or Coconut Aminos (organic)

Servings MetricUS Imperial Ingredients 6 medium sized pieces Gai Lan cut in thirds 2 medium sized pieces Bok choy, sliced with ends removed 3 medium sized leaves Collards spine removed, sliced thin 1 cup Spinach 4 medium sized garlic cloves chopped 1 1/2 tablespoons Nama Shoyu - unpasteurized soy sauce (choose organic) or substitute Tamari (organic, gluten free) or Coconut Aminos (organic)

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Instructions

1. Heat up frying pan on medium heat
2. Add coconut oil, once melted add Gai Lan. Saute for 1 minute with lid on
3. Add Garlic, Bok Choy, Collards and Nama Shoyu/Tamari/Coconut Aminos. Saute for 30 seconds with lid on
4. Remove lid. Saute for 30 seconds and stir frequently to allow sauce to caramelize
5. Remove from heat and add spinach
6. Toss, serve & enjoy!

Recipe Notes

1 www.berkeleywellness.com

2 www.ncbi.nlm.nih.gov

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