DARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK

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1 DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES: RECIPE BOOK

2 DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss Chard, Arugula, Spinach and more! WHY SHOULD I EAT DGLV? Rich in nutrients o Vitamins A, C, E, K, Fiber Low in Carbohydrates, Sodium, and Cholesterol MyPlate says to make half your plate fruits and vegetables HOW MUCH SHOULD I EAT? 2 ½ cups of Vegetables per day 1 ½ cups of DGLV across the week HOW TO CLEAN DGLV: 1. Fill a large clean bowl with very cold water 2. Add greens to the bowl and submerge them in water, gently swishing the greens around 3. Remove greens, pour out used water and rinse excess dirt from the bowl 4. Repeat process with clean water until there is no dirt in the water HOW TO STORE DGLV: Store washed greens wrapped in paper towels in the fridge inside of a plastic grocery bag DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss Chard, Arugula, Spinach and more! WHY SHOULD I EAT DGLV? Rich in nutrients o Vitamins A, C, E, K, Fiber Low in Carbohydrates, Sodium, and Cholesterol MyPlate says to make half your plate fruits and vegetables HOW MUCH SHOULD I EAT? 2 ½ cups of Vegetables per day 1 ½ cups of DGLV across the week HOW TO CLEAN DGLV: 5. Fill a large clean bowl with very cold water 6. Add greens to the bowl and submerge them in water, gently swishing the greens around 7. Remove greens, pour out used water and rinse excess dirt from the bowl 8. Repeat process with clean water until there is no dirt in the water HOW TO STORE DGLV: Store washed greens wrapped in paper towels in the fridge inside of a plastic grocery bag

3 ARUGULA Arugula, Apple & Chickpea Salad Wraps Yield: 2 servings ARUGLUA Arugula, Apple & Chickpea Salad Wraps Yield: 2 servings Two big handfuls arugula, washed and dried ½ apple, diced ½ cup garbanzo beans, rinsed 1 hard-boiled egg, diced ¼ cup gouda cheese, cut into bite sized pieces ½ tbsp balsamic vinegar Kosher salt, to taste Black pepper, to taste 2 12-inch whole wheat tortillas Two big handfuls arugula, washed and dried ½ apple, diced ½ cup garbanzo beans, rinsed 1 hard-boiled egg, diced ¼ cup gouda cheese, cut into bite sized pieces ½ tbsp balsamic vinegar Kosher salt, to taste Black pepper, to taste 2 12-inch whole wheat tortillas 1. Combine all the salad ingredients in a mixing bowl. Whisk together the oil and balsamic vinegar with a pinch of salt and pepper. Sprinkle dressing over the salad and gently toss to coat all ingredients. 2. Lay the tortilla out and pile about half the salad greens down the center of one tortilla. Fold the side flaps inward and then roll the tortilla up like a burrito, tucking the greens inward and compressing them as you go Combine all the salad ingredients in a mixing bowl. Whisk together the oil and balsamic vinegar with a pinch of salt and pepper. Sprinkle dressing over the salad and gently toss to coat all ingredients. 2. Lay the tortilla out and pile about half the salad greens down the center of one tortilla. Fold the side flaps inward and then roll the tortilla up like a burrito, tucking the greens inward and compressing them as you go.

4 COLLARD GREENS Massaged Collard Green Salad Yield: 2-4 servings 1 bunch collard greens 1 tbsp lemon juice 1 tbsp olive oil ¼ tsp salt Toppings of your choice (Bacon Bits, Parmesan Cheese, Sundried Tomatoes, Walnuts, Apples - whatever you've got on hand) 5. Wash the greens, remove the stems, and tear the leaves into rough pieces 6. In a large bowl, add the lemon juice, olive oil and salt to your greens 7. Get your hands in there and grasp large handfuls of greens, crushing and rubbing them together like you re kneading bread. Keep this up for 2-3 minutes or until the greens are pretty wilted. 8. Mix in your toppings and serve! COLLARD GREENS Massaged Collard Green Salad Yield: 2-4 servings 1 bunch collard greens 1 tbsp lemon juice 1 tbsp olive oil ¼ tsp salt Toppings of your choice (Bacon Bits, Parmesan Cheese, Sundried Tomatoes, Walnuts, Apples - whatever you've got on hand) 1. Wash the greens, remove the stems, and tear the leaves into rough pieces 2. In a large bowl, add the lemon juice, olive oil and salt to your greens 3. Get your hands in there and grasp large handfuls of greens, crushing and rubbing them together like you re kneading bread. Keep this up for 2-3 minutes or until the greens are pretty wilted. 4. Mix in your toppings and serve! TIPS Massaging greens like collards or kale softens them and tames their bitterness, allowing them to be used raw as the base for a healthy salad TIPS Massaging greens like collards or kale softens them and tames their bitterness, allowing them to be used raw as the base for a healthy salad

5 ROMAINE Grilled Romaine Salad Yield: 8 servings 1/2 cup olive oil 1 tsp dried rosemary 1 tsp dried thyme 1/4 tsp salt, 1/4 tsp black pepper 8 Plum tomatoes, halved lengthwise 2 shallots, halved lengthwise and peeled 1/2 cup balsamic vinegar 2 tbsp brown sugar 1 3/4 cup olive oil, plus 1 tbsp 4 romaine hearts 5. Preheat oven to 225 degrees F. Mix olive oil and spices (rosemary, thyme, salt, and pepper) in a large resealable plastic bag. Place tomatoes in the bag and shake to coat. Arrange coated tomato halves cut side up on a baking sheet and bake 2.5 hours. Remove from oven and let cool. 6. In a blender or food processor, finely chop the shallots. Add vinegar and brown sugar, and process until smooth. Slowly add oil, processing frequently, so as to thicken the mixture. 7. Preheat grill for high heat. Brush romaine hearts with 1 tbsp olive oil, and season to taste with salt and pepper. 8. Cook Romaine hearts on grill for 5-10 minutes, turning frequently, until slightly charred. Serve warm surrounded by tomatoes and drizzled with dressing. ROMAINE Grilled Romaine Salad Yield: 8 servings 1/2 cup olive oil 1 tsp dried rosemary 1 tsp dried thyme 1/4 tsp salt, 1/4 tsp black pepper 8 Plum tomatoes, halved lengthwise 2 shallots, halved lengthwise and peeled 1/2 cup balsamic vinegar 2 tbsp brown sugar 1 3/4 cup olive oil, plus 1 tbsp 4 romaine hearts 1. Preheat oven to 225 degrees F. Mix olive oil and spices (rosemary, thyme, salt, and pepper) in a large resealable plastic bag. Place tomatoes in the bag and shake to coat. Arrange coated tomato halves cut side up on a baking sheet and bake 2.5 hours. Remove from oven and let cool. 2. In a blender or food processor, finely chop the shallots. Add vinegar and brown sugar, and process until smooth. Slowly add oil, processing frequently, so as to thicken the mixture. 3. Preheat grill for high heat. Brush romaine hearts with 1 tbsp olive oil, and season to taste with salt and pepper. 4. Cook Romaine hearts on grill for 5-10 minutes, turning frequently, until slightly charred. Serve warm surrounded by tomatoes and drizzled with dressing.

6 SPINACH Spinach and Orzo Salad Yield: 8 servings 1 (16 ounce) package uncooked orzo pasta 1 (10 ounce) package baby spinach leaves, finely chopped 1/2 pound crumbled feta cheese 1/2 red onion, finely chopped 3/4 cup walnuts, chopped 1/2 tsp dried basil 1/4 tsp ground pepper 1/2 cup olive oil 1/2 cup balsamic vinegar SPINACH Spinach and Orzo Salad Yield: 8 servings 1 (16 ounce) package uncooked orzo pasta 1 (10 ounce) package baby spinach leaves, finely chopped 1/2 pound crumbled feta cheese 1/2 red onion, finely chopped 3/4 cup walnuts, chopped 1/2 tsp dried basil 1/4 tsp ground pepper 1/2 cup olive oil 1/2 cup balsamic vinegar 5. Bring a large pot of water to a boil. Add orzo and cook for 8-10 minutes or until al dente; drain and rinse with cold water. 6. Transfer to a large bowl and stir in spinach, feta, onion, walnuts, basil and pepper. 7. Toss with olive oil and balsamic vinegar. 8. Refrigerate and serve cold. 1. Bring a large pot of water to a boil. Add orzo and cook for 8-10 minutes or until al dente; drain and rinse with cold water. 2. Transfer to a large bowl and stir in spinach, feta, onion, walnuts, basil and pepper. 3. Toss with olive oil and balsamic vinegar. 4. Refrigerate and serve cold.

7 KALE Baked Kale Chips with Seasoned Salt Yield: 6 Servings (Seasoned Salt) 1/2 cup Salt 1 tbsp ground pepper 2 tsp paprika 1 tsp onion powder 1 tsp ground red pepper (Seasoned Salt) 2. Stir all ingredients together. Makes ½ pint jar of seasoned salt. (Kale Chips) 1 bunch Kale 1 tbsp olive oil 1 tsp seasoned salt (Kale Chips) 7. Preheat oven to 350 F. Line baking sheet with parchment paper 8. Clean and dry Kale 9. Tear stems from kale and break into bite-sized pieces 10. Drizzle olive oil over kale and stir to coat. Sprinkle with seasoned salt 11. Arrange Kale in a single layer on baking sheet. Bake for 15 minutes, until kale is crisp but not burnt. 12. Allow to cool, and then enjoy! KALE Baked Kale Chips with Seasoned Salt Yield: 6 Servings (Seasoned Salt) 1/2 cup Salt 1 tbsp ground pepper 2 tsp paprika 1 tsp onion powder 1 tsp ground red pepper (Seasoned Salt) 1. Stir all ingredients together. Makes ½ pint jar of seasoned salt. (Kale Chips) 1 bunch Kale 1 tbsp olive oil 1 tsp seasoned salt (Kale Chips) 1. Preheat oven to 350 F. Line baking sheet with parchment paper 2. Clean and dry Kale 3. Tear stems from kale and break into bite-sized pieces 4. Drizzle olive oil over kale and stir to coat. Sprinkle with seasoned salt 5. Arrange Kale in a single layer on baking sheet. Bake for 15 minutes, until kale is crisp but not burnt. 6. Allow to cool, and then enjoy! TIP Try different spices and seasonings on your Kale chips TIP Try different spices and seasonings on your Kale chips

8 KALE Steamed Kale Yield: 4-6 Servings 2 bunches fresh kale, washed and destemmed 1 garlic clove, finely minced Salt and Pepper, to taste 1. Shred kale finely and place in a steamer basket fitted in a pot. Add enough water to the pot to just reach the bottom of the steamer basket. Add garlic. 2. Bring water to a boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender. 3. Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired. 4. Season with salt and cracked black pepper to taste. KALE Steamed Kale Yield: 4-6 Servings 2 bunches fresh kale, washed and destemmed 1 garlic clove, finely minced Salt and Pepper, to taste 5. Shred kale finely and place in a steamer basket fitted in a pot. Add enough water to the pot to just reach the bottom of the steamer basket. Add garlic. 6. Bring water to a boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender. 7. Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired. 8. Season with salt and cracked black pepper to taste. TIPS This easy cooking method can be used to prepare other greens and vegetables as well. Kale can also be steamed in the microwave. Simply add washed, undried, seasoned Kale to a microwave safe bowl and cover with a paper towel. Microwave on high 2 minutes for every 2 cups of kale, or until kale is wilted. TIPS This easy cooking method can be used to prepare other greens and vegetables as well. Kale can also be steamed in the microwave. Simply add washed, undried, seasoned Kale to a microwave safe bowl and cover with a paper towel. Microwave on high 2 minutes for every 2 cups of kale, or until kale is wilted.

9 MUSTARD GREENS Mustard Greens and Sweet Onion Sauté Yield: 4 Servings 1 tbsp olive oil 1 sweet onion, halved and thinly sliced Salt and Pepper, to taste 1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise 2 tsp apple cider vinegar 3. In a large skillet, heat oil over medium high heat. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6-8 minutes. 4. Add as many greens to skillet as will fit; season with salt and pepper. Cook until wilted, tossing and adding more greens as room becomes available, 2-3 minutes. Stir in vinegar and serve. MUSTARD GREENS Mustard Greens and Sweet Onion Sauté Yield: 4 Servings 1 tbsp olive oil 1 sweet onion, halved and thinly sliced Salt and Pepper, to taste 1 1/2 pounds mustard greens (2 bunches), stems removed, sliced 1 inch crosswise 2 tsp apple cider vinegar 1. In a large skillet, heat oil over medium high heat. Add onion; season with salt and pepper. Cook, stirring frequently, until onion is tender and golden, 6-8 minutes. 2. Add as many greens to skillet as will fit; season with salt and pepper. Cook until wilted, tossing and adding more greens as room becomes available, 2-3 minutes. Stir in vinegar and serve. TIPS Mustard Greens don t last long, so buy only what you plan to use within a few days. Store washed greens in a resealable plastic bag lined with dry paper towels in the refrigerator up to 1 day. TIPS Mustard Greens don t last long, so buy only what you plan to use within a few days. Store washed greens in a resealable plastic bag lined with dry paper towels in the refrigerator up to 1 day.

10 SPINACH Thai Stir Fry with Spicy Peanut Sauce Yield: 4 Servings 2 whole chicken breasts, skinned, boned & cut into bite-sized pieces 1/2 cup peanut butter 1/2 cup water 2 tbsp soy sauce 1 tbsp brown sugar 2 tbsp peanut or vegetable oil 2-3 cloves garlic, minced 1/2 tsp red pepper flakes 3-4 cups sliced spinach 1. In a small bowl, blend peanut butter, water, soy sauce and sugar 2. In a wok or large skillet, heat oil over high heat. Add garlic and pepper; stir fry 30 seconds. 3. Add chicken, stir-fry until firm and white, about 5 minutes 4. Add spinach, stir-fry until bright green, about 3 minutes 5. Stir in peanut butter mixture 6. Cook, stirring constantly until sauce is smooth 7. Serve warm SPINACH Thai Stir Fry with Spicy Peanut Sauce Yield: 4 Servings 2 whole chicken breasts, skinned, boned & cut into bite-sized pieces 1/2 cup peanut butter 1/2 cup water 2 tbsp soy sauce 1 tbsp brown sugar 2 tbsp peanut or vegetable oil 2-3 cloves garlic, minced 1/2 tsp red pepper flakes 3-4 cups sliced spinach 8. In a small bowl, blend peanut butter, water, soy sauce and sugar 9. In a wok or large skillet, heat oil over high heat. Add garlic and pepper; stir fry 30 seconds. 10. Add chicken, stir-fry until firm and white, about 5 minutes 11. Add spinach, stir-fry until bright green, about 3 minutes 12. Stir in peanut butter mixture 13. Cook, stirring constantly until sauce is smooth 14. Serve warm

11 ARUGULA Arugula Pesto Yield: 1 cup 2 cups of packed arugula leaves, stems removed 1/2 cup shelled walnuts 1/2 cup parmesan cheese 6 cloves garlic, unpeeled ½ clove garlic, peeled and minced 1/2 tsp salt 4. Brown unpeeled garlic cloves in a skillet over medium high heat until the garlic is lightly browned, about 10 minutes. Remove from pan, cool, and remove skins. 5. Toast the nuts in a pan over medium heat until lightly brown, or heat in microwave for 2 minutes on high. 6. Combine ingredients (Choose either method) a. Food Processor method: Combine the arugula, salt, roasted and raw garlic into a food processor. Pulse while drizzling the olive oil into the processor. Remove mixture from processor and stir in parmesan cheese. b. Mortar and Pestle: Combine nuts, salt and garlic in a mortar. With the pestle, grind until smooth. Add the cheese and olive oil and grind again. Finely chop arugula and add it to the mortar. Grind up with the other ingredients until smooth. SERVING TIP Serve with pasta, over freshly roasted potatoes, or as a sauce for pizza. o/ ARUGULA Arugula Pesto Yield: 1 cup 2 cups of packed arugula leaves, stems removed 1/2 cup shelled walnuts 1/2 cup parmesan cheese 6 cloves garlic, unpeeled ½ clove garlic, peeled and minced 1/2 tsp salt 1. Brown unpeeled garlic cloves in a skillet over medium high heat until the garlic is lightly browned, about 10 minutes. Remove from pan, cool, and remove skins. 2. Toast the nuts in a pan over medium heat until lightly brown, or heat in microwave for 2 minutes on high. 3. Combine ingredients (Choose either method) a. Food Processor method: Combine the arugula, salt, roasted and raw garlic into a food processor. Pulse while drizzling the olive oil into the processor. Remove mixture from processor and stir in parmesan cheese. b. Mortar and Pestle: Combine nuts, salt and garlic in a mortar. With the pestle, grind until smooth. Add the cheese and olive oil and grind again. Finely chop arugula and add it to the mortar. Grind up with the other ingredients until smooth. SERVING TIP Serve with pasta, over freshly roasted potatoes, or as a sauce for pizza. o/

12 KALE Two Bean Soup with Kale Yield: 6 Servings 3 tbsp olive oil 1 cup chopped onion 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 tsp salt 2 garlic cloves, mined 4 cups vegetable or chicken broth, divided 7 cups de-stemmed, chopped kale (about 1 bunch) 2 (15 oz) cans, no-salt added cannellini beans, rinsed, drained and divided 1 (15 oz) can no-salt added black beans, rinsed and drained 1/2 tsp red wine vinegar 1 tsp rosemary 1. Heat a large sauce pan over medium high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, celery, and sauté 6 minutes. Stir in ¼ tsp salt and garlic. Cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes. 2. Place half of cannellini beans and remaining 1 cup broth in blender; process until smooth. Add remaining ingredients, including pureed bean mixture, to soup. Bring to a boil, reduce heat and simmer 5 minutes. Serve warm. KALE Two Bean Soup with Kale Yield: 6 Servings 3 tbsp olive oil 1 cup chopped onion 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 tsp salt 2 garlic cloves, mined 4 cups vegetable or chicken broth, divided 7 cups de-stemmed, chopped kale (about 1 bunch) 2 (15 oz) cans, no-salt added cannellini beans, rinsed, drained and divided 1 (15 oz) can no-salt added black beans, rinsed and drained 1/2 tsp red wine vinegar 1 tsp rosemary 3. Heat a large sauce pan over medium high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, celery, and sauté 6 minutes. Stir in ¼ tsp salt and garlic. Cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes. 4. Place half of cannellini beans and remaining 1 cup broth in blender; process until smooth. Add remaining ingredients, including pureed bean mixture, to soup. Bring to a boil, reduce heat and simmer 5 minutes. Serve warm.

13 SPINACH Muffin Tin Egg White and Vegetable Frittatas Yield: 12 Servings 1 Yellow onion, peeled and chopped 2 tsp olive oil 1 package frozen chopped spinach, thawed 3/4 cup feta cheese 1 tomato, chopped 8 egg whites Salt and pepper, to taste Cooking oil spray 6. Preheat oven to 300F. Grease 12- muffin tin with cooking spray. 7. In a large sauté pan, warm the olive oil over medium-low heat. Add the onion and cook until soft, about 3 minutes. 8. Squeeze the water out of the spinach and add to the cooked onion. 9. Add feta cheese, tomatoes, and season with salt and pepper to taste. Using a spoon, divide mixture into each muffin cup in the tin. 10. Pour the egg whites into each, leaving about 1/4 inch of space for it to rise. Bake for minutes. Place on cooling rack for 10 minutes and then remove the cups. WHCookbook_ pdf SPINACH Muffin Tin Egg White and Vegetable Frittatas Yield: 12 Servings 1 Yellow onion, peeled and chopped 2 tsp olive oil 1 package frozen chopped spinach, thawed 3/4 cup feta cheese 1 tomato, chopped 8 egg whites Salt and pepper, to taste Cooking oil spray 1. Preheat oven to 300F. Grease 12- muffin tin with cooking spray. 2. In a large sauté pan, warm the olive oil over medium-low heat. Add the onion and cook until soft, about 3 minutes. 3. Squeeze the water out of the spinach and add to the cooked onion. 4. Add feta cheese, tomatoes, and season with salt and pepper to taste. Using a spoon, divide mixture into each muffin cup in the tin. 5. Pour the egg whites into each, leaving about 1/4 inch of space for it to rise. Bake for minutes. Place on cooling rack for 10 minutes and then remove the cups. WHCookbook_ pdf

14 COLLARD GREENS Collard Green Coleslaw Yield: 8 Servings 1/2 lb. collard greens, tough stems removed (8 leaves) 3 medium carrots, grated (2 cups) 1 medium onion, grated (1 cup) 1 medium red bell pepper, diced (1 cup) 1/2 cup rice or cider vinegar 1/3 cup sugar 1/4 cup canola oil 1 tsp. powdered mustard 1 tsp. celery seed 1/2 tsp. salt 1/4 tsp. ground black pepper 1. Stack 3 or 4 collard leaves flat on work surface. Roll tightly into a cylinder, hold together, and thinly slice to make narrow strips. Coarsely chop strips once sliced. Repeat with remaining collard leaves, and transfer to large bowl. Stir in carrots, onion, and bell pepper. 2. Whisk together vinegar, sugar, oil, mustard, celery seed, salt, and pepper in small saucepan, and bring to a boil, whisking to dissolve sugar. Remove from heat, and pour hot vinegar mixture over collard and vegetable mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight. COLLARD GREENS Collard Green Coleslaw Yield: 8 Servings 1/2 lb. collard greens, tough stems removed (8 leaves) 3 medium carrots, grated (2 cups) 1 medium onion, grated (1 cup) 1 medium red bell pepper, diced (1 cup) 1/2 cup rice or cider vinegar 1/3 cup sugar 1/4 cup canola oil 1 tsp. powdered mustard 1 tsp. celery seed 1/2 tsp. salt 1/4 tsp. ground black pepper 3. Stack 3 or 4 collard leaves flat on work surface. Roll tightly into a cylinder, hold together, and thinly slice to make narrow strips. Coarsely chop strips once sliced. Repeat with remaining collard leaves, and transfer to large bowl. Stir in carrots, onion, and bell pepper. 4. Whisk together vinegar, sugar, oil, mustard, celery seed, salt, and pepper in small saucepan, and bring to a boil, whisking to dissolve sugar. Remove from heat, and pour hot vinegar mixture over collard and vegetable mixture. Stir to coat vegetables with dressing. Season with salt and pepper, if desired. Cover, and chill 4 hours or overnight.

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