Speaker: We are in Janel’s vegetarian kitchen, cooking up some leafy greens for our Saint Patrick's Day. Many of you probably have no idea how to cook out Kale and Collard Greens or a bok choy but after watching this video you will know how. So, right here we have--
Janel Sarah: We have Collard Greens.
Speaker: Okay, we’re going to confuse with all of them.
Janel Sarah: They are all dark and leafy. So, we’re just going to mix up a really quick side dish, that’s very flavorful and full of protein and vitamins and minerals and nutrients. So earlier we cooked the collard greens, just in some boiling water for a few minutes just to soften them up. These dark leafy greens are pretty hardy, so you want to cook them before you eat them. So, we cook them, we’re just going to add them right into this bowl.
And then I have a can of diced red tomatoes and are flavored with some garlic and basil and olive oil, so it’s seasonings are right in the jar already, and then a can of chick peas, also known as Garbanzo beans, these add some great protein and fiber. So, you have a pretty complete side dish. You want to just mix these together and you can add in some salt and pepper for extra flavor. This will be great over pasta, you can make a hot or cool pasta salad with some whole-wheat pasta, right here we have some great whole-wheat rotini or you can just eat it as it is and I guarantee you’ll enjoy it.
And earlier, we’ve roasted some bok choy. So, what we did here is, we mixed some canola oil, salt, about two cloves of garlic and some lemon juice. We just whisked it up and drizzled it over the bok choy. And then we put it in the oven for about six minutes, put them over, cooked them for a few more minutes and there you have it.
Speaker: So, the key with all of these is that, you can’t really eat them by themselves, so we are showing you guys how to cook with them so that your family can enjoy the benefits of this wonderful leafy greens. So, right now, Janel is using some Kale and we are going to be making a side dish.
Janel Sarah: We are going to be making sauté Kale with some raisins and pie nuts. And you want to start by just rinsing off the Kale in some cold water. And then you just rip it off the red – the center part is kind of fibrous, kind of chewy so you don’t need it, you can just pull the leaves right off from that. It’s important to have a lot of Kale because it cooks down really small. And Kale actually has a little bit of a bitter bite to it, so we’re pairing it with pie nuts and raisins because their sweetness is going to help balance out the bitter flavor of the Kale.
Adding a little bit of olive oil, just get your pan nice and covered so you have something to sauté it in. Then I use these great frozen squares of crushed garlics so I don’t have to do any chopping. Alright. So, then I’m just going to put the Kale in, it’s a nice little pie sized pieces and it looks like, it’s going to over fill the pan right now, but it’ll really cook down a lot. And you can just put a top on it, so it helps to steam it a little bit. You can see it really started to straighten out and it’s cooking pretty well. So, now I’m just going to add in my raisins and my pie nuts. Let them cook a little bit, and it adds some nice color to it. But they are great side dish or you can put it over your rice or pasta, I like it on its own. Dark Leafy Greens go with everything, it make a great side dish, you can pair them with rice or pasta, they are like a little black dress of vegetables because they go with just about everything.
Speaker: And lastly, we have here some delicious rainbow chard, which I have no idea how to use, but you have an awesome recipe.
Janel Sarah: I do. I love just sautéing this in a pan with some olive oil or cooking spray, maybe a clove or two of garlic. And then once it’s cooked, you can shake on some spicy red pepper flakes and some shredded cheddar cheese, light cheddar cheese and you’ve got a nice spicy chipotle cheddar chard. Enjoy.
Speaker: It sounds yummy, so now you have a perfect side to go with your takos if you ever didn’t really know. Type of a healthy side so this is a perfect accompany now to your secret amigo fiesta.
Hopefully, you guys have a save and happy Saint Patrick's Day. Don’t forget, just check out our light beer case test from last year to find out which light beer tasted the best to me. And just always subscribe to Diet Health. See you next time.
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