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DARK GREEN LEAFY
VEGETABLES:
RECIPE BOOK
DARK GREEN LEAFY
VEGETABLES:
RECIPE BOOK
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
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
DARK GREEN LEAFY VEGETABLES FACT SHEET
DARK GREEN LEAFY VEGETABLES FACT SHEET
FEATURED VEGGIE:
ARUGLUA
FEATURED VEGGIE:
ARUGLUA
Arugula, Apple & Chickpea
Salad Wraps
Yield: 2 servings
INGREDIENTS
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
DIRECTIONS
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.
Source: http://www.thekitchn.com/onthego-recipe-
applearugula-sa-131338
Arugula, Apple & Chickpea
Salad Wraps
Yield: 2 servings
INGREDIENTS
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
DIRECTIONS
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.
FEATURED VEGGIE:
ARUGULA
Source: http://www.thekitchn.com/onthego-recipe-
applearugula-sa-131338
FEATURED VEGGIE:
COLLARD GREENS
Massaged Collard Green
Salad Yield: 2-4 servings
INGREDIENTS
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)
DIRECTIONS
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!
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
Source: http://www.buildingflavor.com/massaged-
collard-greens/
FEATURED VEGGIE:
COLLARD GREENS
Massaged Collard Green
Salad Yield: 2-4 servings
INGREDIENTS
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)
DIRECTIONS
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
Source: http://www.buildingflavor.com/massaged-
collard-greens/
FEATURED VEGGIE:
ROMAINE
Grilled Romaine Salad Yield: 8 servings
INGREDIENTS
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
DIRECTIONS 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.
Source: http://allrecipes.com/recipe/24867/grilled-
romaine-salad
FEATURED VEGGIE:
ROMAINE
Grilled Romaine Salad Yield: 8 servings
INGREDIENTS
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
DIRECTIONS 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.
Source: http://allrecipes.com/recipe/24867/grilled-
romaine-salad
FEATURED VEGGIE:
SPINACH
Spinach and Orzo Salad Yield: 8 servings
INGREDIENTS
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
DIRECTIONS 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.
Source: http://allrecipes.com/recipe/26301/spinach-
and-orzo-salad/
FEATURED VEGGIE:
SPINACH
Spinach and Orzo Salad Yield: 8 servings
INGREDIENTS
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
DIRECTIONS 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.
Source: http://allrecipes.com/recipe/26301/spinach-
and-orzo-salad/
FEATURED VEGGIE:
KALE
Baked Kale Chips with
Seasoned Salt Yield: 6 Servings
INGREDIENTS (Seasoned Salt)
1/2 cup Salt
1 tbsp ground pepper
2 tsp paprika
1 tsp onion powder
1 tsp ground red pepper
DIRECTIONS (Seasoned Salt)
2. Stir all ingredients together. Makes
½ pint jar of seasoned salt.
INGREDIENTS (Kale Chips)
1 bunch Kale
1 tbsp olive oil
1 tsp seasoned salt
DIRECTIONS (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!
TIP
Try different spices and seasonings on
your Kale chips
Source: http://eatathomecooks.com/2011/11/more-
no-bake-no-cook-no-time-gifts-homemade-
seasoned-salt-and-italian-herb-salt.html
FEATURED VEGGIE:
KALE
Baked Kale Chips with
Seasoned Salt Yield: 6 Servings
INGREDIENTS (Seasoned Salt)
1/2 cup Salt
1 tbsp ground pepper
2 tsp paprika
1 tsp onion powder
1 tsp ground red pepper
DIRECTIONS (Seasoned Salt)
1. Stir all ingredients together. Makes
½ pint jar of seasoned salt.
INGREDIENTS (Kale Chips)
1 bunch Kale
1 tbsp olive oil
1 tsp seasoned salt
DIRECTIONS (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
Source: http://eatathomecooks.com/2011/11/more-
no-bake-no-cook-no-time-gifts-homemade-
seasoned-salt-and-italian-herb-salt.html
FEATURED VEGGIE:
KALE
Steamed Kale Yield: 4-6 Servings
INGREDIENTS
2 bunches fresh kale, washed and de-
stemmed
1 garlic clove, finely minced
Salt and Pepper, to taste
DIRECTIONS 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, un-
dried, 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.
Source: http://www.food.com/recipe/basic-
steamed-kale-330290
FEATURED VEGGIE:
KALE
Steamed Kale Yield: 4-6 Servings
INGREDIENTS
2 bunches fresh kale, washed and de-
stemmed
1 garlic clove, finely minced
Salt and Pepper, to taste
DIRECTIONS 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.
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, un-
dried, 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.
Source: http://www.food.com/recipe/basic-
steamed-kale-330290
FEATURED VEGGIE:
MUSTARD GREENS
Mustard Greens and Sweet
Onion Sauté Yield: 4 Servings
INGREDIENTS
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
DIRECTIONS
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.
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.
Source:
http://www.marthastewart.com/340880/mustard-
greens-and-sweet-onion-saute
FEATURED VEGGIE:
MUSTARD GREENS
Mustard Greens and Sweet
Onion Sauté Yield: 4 Servings
INGREDIENTS
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
DIRECTIONS
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.
Source:
http://www.marthastewart.com/340880/mustard-
greens-and-sweet-onion-saute
FEATURED VEGGIE:
SPINACH
Thai Stir Fry with Spicy
Peanut Sauce Yield: 4 Servings
INGREDIENTS
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
DIRECTIONS
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
Source:
http://www.cooks.com/recipe/e47tb4pt/thai-
chicken-stir-fry-with-spicy-peanut-sauce.html
FEATURED VEGGIE:
SPINACH
Thai Stir Fry with Spicy
Peanut Sauce Yield: 4 Servings
INGREDIENTS
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
DIRECTIONS
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
Source:
http://www.cooks.com/recipe/e47tb4pt/thai-
chicken-stir-fry-with-spicy-peanut-sauce.html
FEATURED VEGGIE:
ARUGULA
Arugula Pesto Yield: 1 cup
INGREDIENTS
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
DIRECTIONS
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. Source:
http://www.simplyrecipes.com/recipes/arugula_pest
o/
FEATURED VEGGIE:
ARUGULA
Arugula Pesto Yield: 1 cup
INGREDIENTS
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
DIRECTIONS
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. Source:
http://www.simplyrecipes.com/recipes/arugula_pest
o/
FEATURED VEGGIE:
KALE
Two Bean Soup with Kale Yield: 6 Servings
INGREDIENTS
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
DIRECTIONS 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.
Source: http://www.myrecipes.com/recipe/two-
bean-soup-with-kale
FEATURED VEGGIE:
KALE
Two Bean Soup with Kale Yield: 6 Servings
INGREDIENTS
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
DIRECTIONS 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.
Source: http://www.myrecipes.com/recipe/two-
bean-soup-with-kale
FEATURED VEGGIE:
SPINACH
Muffin Tin Egg White and
Vegetable Frittatas Yield: 12 Servings
INGREDIENTS
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
DIRECTIONS
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 15-20 minutes.
Place on cooling rack for 10
minutes and then remove the cups.
Source:
http://www.letsmove.gov/sites/letsmove.gov/files/
WHCookbook_071014.pdf
FEATURED VEGGIE:
SPINACH
Muffin Tin Egg White and
Vegetable Frittatas Yield: 12 Servings
INGREDIENTS
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
DIRECTIONS
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 15-20 minutes.
Place on cooling rack for 10
minutes and then remove the cups.
Source:
http://www.letsmove.gov/sites/letsmove.gov/files/
WHCookbook_071014.pdf
FEATURED VEGGIE:
COLLARD GREENS
Collard Green Coleslaw Yield: 8 Servings
INGREDIENTS
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
DIRECTIONS
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.
Source:
http://www.vegetariantimes.com/recipe/collard-
green-coleslaw/
FEATURED VEGGIE:
COLLARD GREENS
Collard Green Coleslaw Yield: 8 Servings
INGREDIENTS
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
DIRECTIONS
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.
Source:
http://www.vegetariantimes.com/recipe/collard-
green-coleslaw/
