The Quintessential Soup for Locavores: Zucchini Curry soup at Moulin Brégeon

I’m just back from my second annual gluten-free summer vacation to France.

This year, we decided to visit the Loire Valley, since I figured what better time to visit a region renowned for its wineries and soft goat cheeses than when you’re pregnant?  Of course, I won’t lead you to believe for one second that my experience was in any way ascetic; even without the bread and wine, I happily, deliciously and easily found an extra 600 calories a day (and then some!) for the twins.  And even though it involved bending numerous pregnancy food safety dictates, I ended the week a bit heavier than when I started and no worse for the wear.

The cuisine in the Loire Valley was simple and delicious, featuring locally-grown produce in season, like strawberries, cherries and zucchini.   Locally-grown mushrooms also played a starring role, and locally-caught pike perch (fish) and locally-made goat cheeses are ubiquitous.

While our meals were quite varied, the one dish that kept resurfacing was some version of a curried zucchini puree.   At La Licorne restaurant in Fontevraud L’Abbaye, it showed up as a luxurious, warm,

Curried Zucchini Mousse at La Licorne

mousse-like amuse bouche that was clearly spiked with a generous bit of creme fraiche.  At a small tapas cafe (Le 7) elsewhere in town, it arrived as a thick, cold puree meant for spreading on bread–almost like a zucchini-curry hummus.  But the last–and by far most successful– variation on the theme was a cold, pureed soup served by our lovely and talented hosts at Le Moulin Brégeon, possibly one of the most idyllic places on the planet.

Moulin Brégeon’s Curry Zucchini Soup

This recipe was graciously provided by Bernard at Moulin Bregeon (a man whose talents, incidentally, would put Martha Stewart to shame.  It’s almost worth the trip just to sample his homemade elderflower syrup or cherry jam).   After having tasted the cool soup, which was incredibly refreshing after a long, hot day of touring around the region, I expected the recipe to be a considerably more involved and nuanced affair than it turned out to be.  The actual process is astonishingly simple, and really highlights the difference that locally-grown, fresh ingredients make from a flavor perspective.  In our case, the zucchinis used for the soup were picked from the inn’s garden just 3 hours before dinner, and we watched Chef Pascal clip some chives and pansies for the garnish just moments before we were seated for dinner.  Bernard emphasized the importance of using small, younger zucchini for this recipe–about 6 oz each– rather than the monster-sized zucchini we’re used to buying in the U.S.   He also mentioned that the trick to the texture is really blending the soup until it is a very smooth and creamy with no chunks or visible pieces; this gives such a velvety and rich effect without using any cream whatsoever.  For my vegan readers, I’m sure a vegetable broth would substitute just fine for the chicken broth.  While I’ve never much been one for cold soups (or making soup in the summer), I must say that this dish won me over; it’s a lovely substitute for a salad to start off a summer meal, or would make a fine half of a light soup-and-salad lunch.

Chef Pascal gathering the garnishes for the soup from the front garden

Serves 4

One large, peeled onion cut fine

2 tablespoons virgin olive oil

2 teaspoons curry powder

4 young zucchinis (~26 ounces total, or about 1.7 lbs), washed and cut in fine rounds

~4 cups (1 liter) of chicken broth

1. Pour the oil in a big pot, throw in the onion, the curry and a pinch of salt. Brown until the onion is tender (3 or 4 minutes).
2. Add broth and zucchinis, cover and reduce heat, cook for 20 minutes.
3. Blend until the soup is creamy.
4. You can eat this soup hot or cold; you can also add more curry if you like it spicier.
5. Garnish with fresh chives if desired

Approximate nutrition information per serving (this is so un-French to add, but I know many of you are watching your weight and counting carbs, so I hope I will not be considered too gauche for doing so): ~120 calories, 10g carbohydrate (of which ~2.5g is fiber), 6.5g protein and 8g fat (the healthy, unsaturated kind). This is a very diabetic friendly recipe (less than one carbohydrate exchange per serving), so long as you don’t go and start mopping up the leftover soup streaks in your empty bowl with lots of spongy bread!  (You will surely be tempted to do so).

Bon apétit!

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While Hibiscus-based, caffeine-free beverages have been enjoyed for ages throughout the world (particularly in the Caribbean) for their flavor and their natural diuretic properties, the ingredient appears to be enjoying its 15 minutes of fame here in the U.S. for the first time.   Natural hibiscus sodas have hit Whole Foods (careful; they’re quite high in sugar); non-carbonated Hibiscus beverages (also high in sugar) are giving pomegranate juice a run for its money as the trendy cocktail mixer of choice; and the Republic of Tea has launched a whole new collection of Hibiscus “Superflower” teas, touting the flower’s natural richness in Vitamin C (though they don’t actually list the Vitamin C content).

Hibiscus for High Blood Pressure

The recent popularity of Hibiscus has been given a boost by recent research in pre-hypertensive and mildly hypertensive people showing that three 8-oz cups of hibiscus tea per day (hot or cold)

Dried hibiscus leaves may be sold as "sorrel" at international groceries

lowered systolic blood pressure by an average of 7.2 points.  These effects were believed to result from a combination of Hibiscus’ observed effect on relaxing blood vessels, its diuretic properties, and/or the beneficial effects of the flower’s brightly-hued anthocyanin pigments (those same heart-healthy flavonoids found in berries and red wine).  In this way, unsweetened Hibiscus tea  joins Coconut Water as a very refreshing, low calorie summer drink that may especially benefit people with mildly elevated blood pressure.  (Of course, cutting out some sodium from the diet never hurt, either.)

Four Ways to Enjoy Hibiscus

• Starbucks Unsweetened Passion Iced Tea (0 calories).  My favorite way to enjoy Hibiscus.  And yes, of course you can make your own version at home using Hibiscus Tea bags.

• Hot hibiscus tea for a relaxing, caffeine free tea option.  Major brands like Tazo (Passion flavor) and Republic of Tea have hibiscus varieties, and hibiscus is a key ingredient in most of the berry “zinger” tea flavors by Celestial Seasonings.

• Iced Hibiscus Ginger Tea: Take Martha Stewart’s recipe and replace the 3/4 cup sugar she calls for with 1/4 cup Agave Nectar.  (Substituting Agave yields 190 calories for the whole batch; 24 calories per serving, assuming it serves 8.)

• Homemade Hibiscus Soda: Dilute sweetened 1-2 oz Hibiscus beverage (Hibisca) in a tall glass of club soda; squeeze in a bit of fresh lime juice and serve.  Note: Hibisca contains 16 calories/4g sugar per oz… so try using 1-2 oz of Hibisca per tall glass of icy club soda to capture the flavor but keep the calories and added sugar on the lower end of 16-32 calories per serving.  This has about 1/3 (or less) of the sugar and calories of a store-bought, sweetened Hibiscus soda.

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During the winter, berries that have traveled from South America are outrageously expensive and lack their characteristic, in-season sweetness.  For this reason, I tend to make do with the frozen variety to accessorize winter pancakes or add color to the occasional smoothie.  But when they’re in season (that’s now!), I buy fresh clamshells of domestically-grown berries almost daily for eating with cereal or in plain yogurt.  And lest you be swayed by the outrageous health claims of exotic, imported so-called “superberries” (like Acai and Goji), I’d like to make a case for why the run-of-the-mill strawberries, blueberries, raspberries and blackberries you find locally this time of year are “superfoods” (though I cringe to even use that silly word)  in their own right.

Your Body loves Berries

In addition to being a good source of Vitamin C, heart-healthy folate and cholesterol-reducing soluble fiber, berries contain high levels of beneficial compounds called polyphenols–particularly a type of polyphenol called flavonoids.   The flavonoids responsible for the bluish-purple color in berries, called anthocyanins, are potent antioxidants that work on their own as well as in concert with Vitamin C to exert health benefits throughout the body, including in blood vessels, eyes and on skin-supporting collagen.  Anthocyanins are the same heart-healthy pigments found in red wine, by the way, only some studies suggest that they’re present at even higher concentrations in blueberries than they are in wine.  Great news for the teetotalers among us!

It’s these flavonoids in berries that researchers believe to be behind the favorable impact of berries on reducing blood pressure, reducing blood clotting propensity among platelets and improving “good” (HDL) cholesterol levels in regular berry-eaters compared to non-berry eaters.  (The effective dose in this particular study was 6oz of whole berries (fresh or frozen) or about 4.5oz of berry juice daily… or a combination thereof.)  For people at risk for heart disease and stroke, adding berries to your regular shopping list (in addition to foods like dark chocolate and nuts) can help manage your risk levels downward, naturally.

Other flavonoids in berries have also been linked to a possible role in cancer prevention, particularly ovarian and colon cancer, though the body of research currently lacks prospective, human studies to validate the promising findings from lab research and epidemiological observations.  A respectable amount of observational research does suggest, however, that people with diets higher in berries tend to have lower rates of cancer incidence and death.

I also recommend berries as a great addition to the diet of people with diabetes.  Because of their high fiber content, you can count a relatively larger portion of berries as a single fruit serving (or, the equivalent of 15g of carbohydrate). 3/4 cup of blueberries or blackberries is considered one fruit serving, as is 1 cup of raspberries and 1 1/4 cup of strawberries.  Pair one of those generous berry servings with a cup of plain, Greek-style yogurt and you’ll have an incredibly delicious, low-carbohydrate snack that tickles your sweet and tangy tastebuds equally.

Choose Organic berries, Fresh or Frozen

Sadly, berries are among the most pesticide-heavy of all fruits sold in the US.  (Guess we can’t blame the insects for finding berries so appealing…)  For this reason, spending extra to buy organic berries is something I’d recommend doing if you can afford to do so, particularly if you’re pregnant or feeding the berries to your children.

It’s also worth noting that the anthocyanin content of berries is very diminished in processed berry-derived foods, like baby food or berry-studded breakfast cereals.  If you want the full benefits of berries, stick to fresh or frozen versions.

Lastly, the summer berry bounty lends itself well to eating berries in sweet or savory renditions.  While nothing beats a plain bowl of fresh mixed berries for dessert, here are some ideas for using berries in main dishes as well:

• a classic Spinach Salad with Berries sure is a tasty way to kick off a meal
• use blueberries in your ground meat to help reduce the amount of harmful carcinogens in your grilled burgers (get the Blueberry Burger recipe here)
• try Martha’s Summer Salad with Blueberries as an incredibly refreshing option for the upcoming Memorial Day BBQ circuit
• Blueberry Basil salsa to top your grilled chicken or fish, anyone?
• When I was a kid, my mom packed me cream cheese and jelly sandwiches for lunch, but this fresh Strawberry and Cream Cheese sandwich looks waaaay tastier for kids!
• A Raspberry, Avocado and Mango salad that uses berries for the salad AND the dressing makes good use of your berry surplus

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As for the Spinach?  Well, I always have at least a bunch (or bag) of it in the fridge as a key standby ingredient for a number of my favorite healthy, 30-minute-or-less, weeknight dinner recipes.  At least once a week in our house, spinach saves the day (or at least, dinner).

My Favorite Spinach Standbys

Yellow Lentils (or Split Peas) with Spinach and Ginger

Topping the list is my trusty old recipe for Yellow Lentils with Spinach and Ginger, by far the most stained and sticky page from my dog-eared copy of the Mayo Clinic Cookbook.  I love this recipe for its bright and cheery appearance, its subtle and earthy flavor profile and the sheer lack of prep work  it requires.  Just mince a shallot (1/2 a red onion makes a fine substitute), measure a few pantry items and get the dish cooking within 5 minutes.  While the lentils are cooking (12 minutes!), you can toast up the sesame seeds and chop some cilantro for garnish.  In 30 minutes or less, you’ve got a 240-calorie, high-protein (14g), high fiber (9g!) entree that’s moderate in net carbohydrate (36g total minus 9g fiber=27g, or about 2 diabetic exchanges).  I enjoy this dish on its own, but in the wintertime when I’m looking for a bit more substance, I might pair it with a cooked quinoa, rice or millet for a little extra stick-to-my-ribness.  Last night, it followed a steamed artichoke appetizer dipped in a quickie chipotle aioli... and hit the spot.

When I’m looking for something a bit more heavily seasoned, I beg my husband to make us his version of Chana Saag–chickpeas with spinach.  It takes a bit longer to prepare (which is why I try to offload cooking it onto him), but delivers a very similar nutritional profile: 235 calories, 10g protein, 8g fiber and 23g of net carbohydrate (32g minus 8g of fiber)… that is, before you count in the rice you’re almost certainly going to want to pair it with.

Popeye Had it Right

Spinach ranks high on the ANDI index with a score of 799 (out of 1,000), meaning that it’s among the most nutrient-dense foods one could eat.  It’s a ridiculously excellent source of bone-building and blood-clot enabling Vitamin K, immunity-enhancing and night vision-enabling Vitamin A (in the form of beta carotene), blood cell and DNA-replication-enabling folate, bone-building and healthy blood pressure-maintaning magnesium.   1 cup of these magic green leaves cooked contains over 1000% of the daily value for Vitamin K, 365% of the daily value for Vitamin A, 65% of the daily value for folate, and over 35% of your daily magnesium needs… for just 40 calories.  Spinach also contains good amounts of other B-vitamins, Vitamin C (30% of the daily value) and potassium, but I fear I’m embarassing it by going on and on about its nutritional merits.  I should also mention that spinach contains high levels of various other compounds–such as several different carotenoids and flavonoids–whose consumption have been associated with a protective effect against degenerative eye diseases and certain types of cancer (particularly prostate and ovarian).

Heaps of praise notwithstanding: while spinach is often cited as a good source of both calcium and iron, its high content of these two nutrients belies the fact that neither of them is particularly bioavailable.  Because of spinach’s high amount of natural compounds called phytates and oxalates that bind to minerals in food and prevent them from being digested, the calcium in spinach is very poorly absorbed (only about 5% of its calcium content is absorbed, compared to about 60% for other leafy sources of calcium like kale, collards and broccoli that contain much lower levels of oxalate).  Similarly, only about 2% of spinach’s iron content is absorbed in our digestive tract, compared to, say, about 20% from red meat, though you can enhance your absorption of its iron somewhat by pairing your spinach with vitamin-C rich foods, like a generous squeeze of lemon juice, tomatoes or red peppers… or a piece of meat, poultry or fish.

Spinach isn’t for Everybody: The Low-Oxalate Diet for Kidney Stones

One final nutritional note on spinach pertains to my unlucky friends who have had the displeasure of experiencing kidney stones.  Most–but not all–kidney stones are made from calcium oxalate, and these result from a variety of factors related to one’s urine chemistry and genetic susceptibility.  In predisposed individuals, high levels of oxalate present in low levels of urine (from inadequate fluid intake) can cause this natural compound to precipitate with calcium and form a stone.  The diet recommended to prevent the recurrence of such stones is one that’s (1) high in fluids (2-3 liters per day); (2) moderate in protein (<80g/day… so trash your Atkins diet at once!); (3) moderate in sodium (<2,ooomg/day); (4) high in calcium (~1,200mg/day, or 4 servings of calcium-rich foods); and (5) restricted in high-oxalate foods, such as spinach (and most dark leafy greens), rhubarb, beets, soy, chocolate, strawberries, tea, wheat bran, nuts and seeds.  Some research also suggests that taking a calcium supplement with meals (200-400mg) may help prevent calcium oxalate stones if dietary calcium is inadequate.  Lastly, if you’re prone to kidney stones, avoid taking high-dose Vitamin C supplements (1,000mg/day or more), as excess vitamin C is converted to oxalate.

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Look for artichokes with tightly-packed leaves, like this beauty

While my pantry is always stocked with a jar of brined artichoke hearts (they’re one of my favorite ingredients for a frittata or to toss into pasta with parmesean cheese, sauteed mushrooms and garlic), I must confess that until recently, I’ve been intimidated by the prospect of buying raw artichokes and preparing them from scratch. Between their price and my perception of their labor-intensiveness, fresh artichokes have somehow always seemed to be too ‘precious’ to deal with.  Echoing this sentiment, Mark Bittman has thoughtfully likened the artichoke to a lobster (another seemingly precious and labor intensive food) in two ways: First, both are foods with such challenging exteriors, it’s a miracle that humans ever figured out they could be eaten. Second, he claims that both taste so divine simply steamed and served with melted butter that one can forget all of the other wonderful possibilities for preparing them.

After having visited the South of France last summer, where the artichaut bounty spoiled me silly–from artichoke tapenades to spread on baguettes (or, in my case, gluten-free rice crackers brought from home) to stuffed artichokes, my internal artichoke monster has permanently been awaken, and it’s not content to limit its appetite to artichokes of the jarred variety alone.   Must.  Eat.  Artichoke.

And so, now that artichoke season is officially underway, I’ve decided it’s time to get beneath that spiny coat of green armor and conquer the raw artichoke, once and for all.

Spring is Artichoke Season

The vast majority of artichokes in America are grown in Castroville, California, where this thistle-family flower is in season all year round.  For the sorry lot of us non-Left Coasters, the best artichokes are available starting around March, through May.  The “choke” in “artichoke” actually refers to a hairy section deep in the inner sanctum of of the artichoke, just above the heart (see the section below on how, precisely, to access this inner sanctum).  Since they’re not edible, many recipes will have you cut it out somehow before cooking (or eating). Baby artichokes, however, do not have a fuzzy choke, and can therefore be eaten in their entirety (once you trim them). While you’re most likely to encounter large, “Green Globe” artichokes (this variety accounts for almost all artichokes grown in the US, and it’s illegal to import fresh artichokes from other countries), if you happen upon Baby Artichokes, grab them up.  They require relatively little prep work, as evidenced in this stunningly simple preparation for Sauteed Baby Artichokes from Martha Stewart.

Choosing and Prepping Your Choke (Artichokes 101)

According to my trusty, rusty Field Guide to Produce,  you should choose artichokes that have “tightly-packed crisp leaves with bright coloring,” and avoid artichokes whose leaves are spread apart, wilting or drying out. It also suggests that you can check the cut end as an indication of freshness: a black cut tells you its been stored for too long.  Note that artichoke leaves are called “bracts,” and each bract has a tiny little thorn on its tip, hence the need to trim them down before cooking.  To store your purchased artichokes, place them in a plastic bag and refrigerate for up to a week.

If you’re planning to bake or grill your artichoke, you’ll need to prep it more extensively than if you were going to steam or boil it.  I schooled myself on the art of doing so with the help of the very clear, step-by-step video tutorial below (apologies in advance for the 20-second commercial you’ll be subjected to, but education ‘aint always free):

How to Prepare Artichokes For Cooking

Pay close attention to the part about dousing your cut artichoke in lemon juice; they brown super-quickly once cut.

To bake your ‘choke: just lube up your halved artichoke all over with some olive oil, lemon juice, sea salt and pepper (minced garlic is a great pairing, too), place in an oiled baking dish cut side down, cover with foil, and bake it at 350 degrees until nice and tender (anywhere from 30-50 minutes, depending on its size.)  Note the outermost bracts will be pretty tough and inedible, but the inside ones will be tender and you can eat about the bottom half of each in its entirety.  And the hearts and the immediately adjacent stem stump are soft and yummy.)

To grill your ‘choke: follow the prep method outlined in the video above, or see the photo recap and instructions that accompany this recipe for Grilled Artichokes from one of my husband’s favorite cooking websites, Cooking for Engineers.

A tale of two 'chokes: boiled (left) and baked (right). Both were plenty tasty.

To steam your ‘choke: this method eliminates a lot of the prep work outlined in the video; you need not halve the artichoke and cut out the inner choke before cooking.  Rather, you’ll just trim the outer leaves, cut off the stem and lop off the top quarter of the entire artichoke to give it a flat top with a pretty rosette pattern. Steamed artichokes are traditionally eaten leaf-by-leaf, salted and dipped in melted butter, with the fleshy bottom part of the leaf scraped off with your front teeth and the fibrous remainder cast aside for the compost heap.  They are finished off with a thumb-wrestling bout for claim to the prized heart when you arrive at it, of course.  To do penance for all of the buttery, flourless sweets I pushed on you last week, I’d recommend swapping out the butter for a flavorful and lower-fat dip, as in this recipe for Steamed Artichokes with Vinaigrette Dipping Sauce.

If you prefer to boil your ‘choke: just prep them the same way as if you were steaming them, drop them in a pot with enough water to cover them, cover pot, and boil for anywhere from 20-45 minutes (depending on size).  Your artichoke is ready when the outermost bottom bracts detach easily.

While I think there are many healthier and equally delicious ways to enjoy artichoke, it’s worth mentioning that deep frying artichokes is a very popular way to prepare them.  In fact, Jewish-style artichokes (carciofi alla giudia) involve deep-frying de-choked artichokes in olive oil, and serving them simply salted.  This prep method is different from carcioffi fritti (fried artichoke) you’ll commonly find served as antipasto at Italian restaurants, the latter of which is dredged in flour before deep frying, and is therefore not gluten-free.

For more creative ways to prepare artichokes, (Artichokes 202), the New York Times offers a clearinghouse of recipes contributed over the years from passionate food columnists waxing poetic about this oddly captivating thistle.  The one for Artichokes with Fava Beans is especially springy, appealing and worth checking out.

Nutritionally Worth the Effort

According to the USDA, the edible portion of a boiled, medium-sized globe artichoke (which is only about 40% of its total weight) has 64 calories, 14g of carbohydrate–of which an enormous 10g (!!) is fiber (so, a net of 4g of carbohydrate) and 3.5g of protein. It also contains about 25% of the daily value for folate, an important B-vitamin needed for heart health and new cell growth (especially iron-transporting red blood cells), and an especially key nutrient for pregnant women.  Considering that the average American only gets about 12-13g of fiber per day (one third to one half of the recommended intake), snacking on a single artichoke before dinner could make a significant contribution to your fiber tally with adding negligible calories to the meal. As a reward for your perseverance, Artichokes contain a natural compound called “cynarin” that will make foods eaten after it taste sweet, rendering artichokes the perfect appetizer to serve before a meal you accidentally screwed up.

For that nutty artichokey taste, the blessing of sweetification it bestows on other foods, 10g of fiber and all of that folate, snipping away a few thorns and digging out a fuzzy choke doesn’t seem like such an effort, now does it?

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Collard Greens

Last week, I ran into ANDI while shopping at Whole Foods.

ANDI–which stands for Aggregate Nutrient Density Index–is a food-rating system developed by Dr. Joel Fuhrman that assigns a score of 1-1000 to all foods based on their “nutrient density.”  The more nutrients a food has per calorie, the higher the score.  Like one might expect from a food rating system that has to account for foods from a wide variety of groups (nuts, oils, fruits and vegetables alike), the ANDI score system is admittedly imperfect.  (Dr. Fuhrman makes it clear that some essential and healthy foods will, by design, have a low ANDI score–think peanut butter and olive oil).  To be sure, there are plenty of foods with low to moderate ANDI scores that are very worth eating (oatmeal, salmon, almonds, eggs), which is why for me, the ANDI score is most useful not as the basis for all food selection, but rather to remind me of all the nutritious foods that I’m not already eating but totally should be. For this purpose, I looked to the top of the ANDI list.  And that’s how I discovered that Collard Greens scored a perfect 1000.  And so, I decided it was time to put some collards in my grocery cart and learn how to cook them as well as experience had showed me they could be cooked.

ANDI’s pick in the Produce Aisle?  Collard Greens.

ANDI rankings featured in the Whole Foods produce department

The first time I had bona-fide, Southern collards was on a business trip to Savannah, Georgia back in 2005.  My colleagues and I wound up at Mrs. Wilke’s Dining Room, a venerable institution of down-home, Southern cooking.  As a pretty dogmatic vegetarian at the time, I was delighted to see such a wide selection of veggies on the menu!  We ordered up a whole bunch of them–Collards included– and shared them, family-style.  I enjoyed them so much, in fact, that I bought the Mrs. Wilke’s Boardinghouse cookbook on my way out.  Which, of course, was how I discovered that all of the vegetables I had just devoured were prepared with generous amounts of bacon drippings and salt pork.  Oops.

Indeed, authentic southern Collards are generally prepared with pork fatback, bacon, ham hocks or other undoubtedly flavorful fats of porcine origin.  But they needn’t always be, and can be delicious in their own way when cooked with flavorful,  vegetarian ingredients.

Cooking Collards

Generally, you’ll find collard greens prepared by braising: a method of cooking in both dry heat and liquid used to soften tough foods.  With heavy-leafed greens like collards and kale, cutting the out the thickest, toughest ribs and then chopping the greens into small pieces (or even better, chiffonading them) will help tame the texture of the cooked product to one quite similar to that of spinach.  But unlike spinach, whose raw leaves cook  down to absolutely nothing (not the most cost-effective greens to cook), braised collards maintain some real substance even when cooked down to a softer version of themselves.

No doubt this was the thought behind Rick Bayless’ unexpectedly delicious recipe for Braised Greens Tacos (pictured), which I used as the inspiration for my first collards experiment this week.  You can follow his recipe to

My riff on Rick's Braised Greens Tacos

the letter, or you can tweak it (as I did) to fit the ingredients on hand in your pantry.  (In his cookbook, he also suggests adding flaked tuna, hot smoked salmon or smoked tofu cubes to the taco to make these a heartier meal).  Personally, I added some canned black beans on my taco before piling on the greens (for protein), and used shredded yellow cheese instead of crumbled white cheese.  And instead of a red salsa, I used some homemade salsa verde we had leftover from a recent enchilada-making escapade.  The result was a fast, easy and surprisingly substantial dinner.  I’m more than a little bit embarrassed that I waited so long to jump on the Collards train!

If you’d like to enjoy collards in a vegetarian-version of the traditional manner– as a cooked vegetable side dish– one way to approximate the smoky flavor of pork-infused collards is to use chipotle (powder or sauce) or smoked paprika to season them. For a super-simple, vegetarian smoked paprika version, try this recipe for Smoky Collard Greens from Maggie at Dog Hill Kitchen.  If chipotle is how you roll, I’ll refer you to this simple and beautiful recipe for Shredded Collards with Chipotle and Garlic from Nanette at Cooking in Color, who, incidentally, also grows her own collards.  Impressive!

Collards: Nutritional Summary

Collard greens are closely related to kale, and as such, are members of the calcium-rich, cancer-preventing cabbage family (whose other members include ANDI-chart-topping mustard greens, turnip greens, watercress, bok choy, broccoli rabe, brussels sprouts and arugula).  They’re almost too nutritious to be true: a modest 1 cup serving of boiled collards contains almost 900% of the daily value for bone-building and blood clot-enabling Vitamin K; 120% of the daily value for immunity-enhancing and vision-enabling Vitamin A; 60% of your daily Vitamin C needs, 45% of your daily folate needs and ~20% of your daily calcium needs. And thanks to their 5g of fiber, all of this nutrition will only cost you about 50 calories, which makes Collards an exceptional bang for your buck.

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