red slaw with wasabi & avocado dressing

Recently red slaw is my go to side salad, I just add different spices or dressings. It’s so quick and easy to make. And cabbage stays fresh for quite a long time, so I can keep it in my fridge for a while without the risk that after one or two days it will go off.

I love the crunchiness of this slaw mixed with creamy avocado dressing. It’s so good that my partner ate all of it even though he’s not really a fan of avocado. Addition of wasabi gives lots of tangy flavour to gentle and nutty avocado. Mayo is always good, there’s no point for discussion 😉 But if somehow you don’t like mayonnaise, I think if you add Greek yogurt would work as well.

This dressing would also work as a dip for crackers, chips, veggies, it’s nicely thick and creamy. Not that I would encourage you to eat chips or crackers, but if it happens, keep in mind that mix of mayo, avocado and wasabi is delicious. Smeared generously over the freshly toasted ciabatta bread with couple cherry tomatoes also sounds amazing, but I didn’t say that 😉

You see, plenty of ideas already how to use this avocado and wasabi dressing, you might never get bored with your food.

red slaw with wasabi & avocado dressing

INGREDIENTS for red slaw:

  • quarter of a small red cabbage
  • 1 small brown onion
  • 1 small carrot
  • pinch of salt

INGREDIENTS for dressing:

  • 1 ripe avocado
  • about 2-3 tsp wasabi
  • about 1 tbsp mayonnaise
  • pinch of lemon pepper
  • couple drops of lemon or lime juice

DIRECTIONS

Shred the cabbage, finely chop onion and grate the carrot. Combine all veggies together, sprinkle with pinch of salt and set aside.

Smash avocado using a fork or a blender if you want extra smooth texture. Add mayonnaise, pepper, couple drops of lemon juice and spice it up with wasabi. Add as much wasabi as you like – to make it more or less spicy.

Combine your dressing with red slaw just before serving. Avocado oxidise strongly, so with time your dip becomes rather greyish colour (addition of lemon juice helps but it will not remain nicely green for long time). So always keep it in air tight container and mix with slaw before serving.

If you don’t mind muddy colour you can mix it all straight away.

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Asian inspired red slaw

I love these kind of salads – quick and easy to prepare, crunchy and colourful, and they goes with all sorts of meats or fish. They can easily be a morning salad you can serve with fried eggs (if you’re on low carb foods), or on its own in the evening, if you want to munch on while watching Netflix.

I like experimenting with different spices and this time I had a taste for something Asian inspired, so I dug in my spice drawer and composed this tangy dressing. I really enjoy the taste of apple cider vinegar combined with sweetness of cabbage and carrot. If you like vinegar taste you can add even more to this dressing. If you don’t have hoisin sauce, that’s fine, you can add a bit of dark soy sauce. I think a pinch of chilli flakes could also work great if you like it on the more spicy side. For me is fine as it is.

Red cabbage is a great source of vitamin C (even more than oranges!), vitamin A and Potassium. It also contains vitamin K (very important for our bones), and B vitamins, also full of antioxidants. Red cabbage is also noted as one of the fruits and vegetables with the lowest amount of pesticide residues. So you definitely include lots of cabbage into your diet, if you like it obviously!

Did you know that the colour of the cabbage will be different depending on the pH balance of the soil it grows in? For example on pH 2 (which is very acidic), the cabbage would reflect bright red-pink colour. At pH4, the colour becomes light purple, on pH6, we get the dark-purple to red. When the pH reaches 8 (that’s alkaline), the hue becomes more blue.

Asian inspired red slaw

INGREDIENTS:

  • 1/2 small red cabbage
  • 1 small red onion
  • 1-2 carrots
  • 1 tbsp sesame seeds
  • 2-3 tbsp extra virgin olive oil
  • 1 tbsp sesame oil
  • 2 tsp hoisin sauce
  • 2-3 tbsp apple cider vinegar
  • 1 tsp lemon pepper
  • pinch of salt

DIRECTIONS

Very thinly slice red cabbage. You can also use a peeler to slice the cabbage – it will slice very thinly. Just be careful with your fingers when you use a peeler to slice it. Chop one onion, grate the carrot. Place them all in a large container and give it a good stir.

In a small bowl combine together: olive oil, sesame oil, apple cider vinegar, hoisin sauce, lemon pepper, pinch of salt and half of the sesame seeds. Pour it over the veggies and stir thoroughly. Cover with lid and place in the fridge for about 30-60 minutes. Before serving transfer to a bowl and sprinkle on top with the remaining sesame seeds.

Enjoy with or sorts of meat, fish or on its own 🙂

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An if you liked this red cabbage slaw take a look at this recipe as well:

waiting for Spring – green salad with linseed dressing

I know it’s end of January, but there are days when the Scottish aura outside the window tries to convince me that spring is near. I’m not the Winter person, after Christmas Holidays I can’t wait when the Spring comes, to get rid of these layers, hats and dark mornings. Birds starts to sing little bit more, the sun is nicely warming my living room, though when the wind blows it’s nice to pull the hat over my ears when I run errands.

I slowly start craving for fresh crunchy veggies and to stop cooking meaty stews, but it still will takes a two months or so until we see more signs of Spring and days without puffer jackets.

In the waiting time I can have a sniff of the cucumber in my salad (I don’t know how about you, but for me fresh cucumber smells like Spring) enjoying some sun in my living room. At least inside is warm and cosy 😉

You can actually prepare this a salad from your favourite vegetables, because all the goodness is hidden in the sauce. The base is extra-virgin olive oil, dark green and bitter in taste, but rich in omega 6 and 9 as well as vitamins E and K. Soften its taste with a teaspoon of heather honey and a little lukewarm water. Add little pink Himalayan salt, which, unlike regular table salt, is said to be rich in minerals. Himalayan salt has a slightly different salty taste than regular salt and I think that it is perfect for salads. And finally linseeds which are good for your skin, hair and digestion and nuts which they are tasty and healthy any time, anywhere. The finished sauce is delicious and I was basically tempted to eat it alone without the salad.

It’s a very simple salad, dressing makes it more special. You can prepare it for your lunch and take to work, or have it for supper. These types of salads require a lot of chewing, so if you get hungry in the evening or have cravings, such a crispy salad will successfully satisfy it. You can use various veggies and salads leaves you currently have in your kitchen. Simply prepare bigger batch of dressing that you can store in the jar and keep in the fridge for 2-3 days.

green salad with linseed dressing

INGREDIENTS:

  • salad mix: red chicory, oak leaf salad, mache salad/cornsalad
  • couple red baby peppers
  • ½ cucumber
  • piece of mild cheddar cheese
  • handful of capers
  • ½ small red onion
  • couple tablespoons of extra virgin olive oil
  • couple tablespoons of lukewarm water
  • pinch of lemon pepper (or regular coarse pepper)
  • pinch of pink Himalayan salt
  • 1 tsp heather honey
  • 2 tsp linseeds/flaxseeds
  • couple drops of lemon juice
  • ½ tsp dried parsley or fresh finely chopped parsley leaves
  • handful of mixed nuts

DIRECTIONS

First prepare the dressing. Combine olive oil with all the spices, honey and a little lukewarm water. You can put all ingredients to a small jar, close the lid tightly and give it a good shake so that the honey dissolves well. Add linseeds and set aside for a while. During this time, prepare vegetables for the salad.

Rinse the lettuce, shred it and put it into a large bowl. Dice pepper and cucumber. Also cut the yellow cheese into small cubes. Chop the red onion finely. Drain the capers from the brine and add them to lettuce. Mix everything together. Pour with the prepared dressing and sprinkle with a handful of nuts.

creamy cabbage (ketogenic friendly)

I wouldn’t share with you this recipe, because it’s so simple and not revealing, but… This kind of cabbage side dish is very popular in my country, and as with all the very common dishes you can find hundreds of versions of the same recipe depending of the region and people’s own tastes. So when I tried my friend’s version of it I decided to copy it and post here as it’s a great keto meal on its own, or if you skip the sausage it can become great side dish when you serve a roast or other piece of meat. I think it’s a great recipe for cool, rainy Autumn days that’s definitely coming closer.

What’s so special and different from the version of this recipe that I know? Double cream takes it to another level. It gets nicely creamy and soft. Also addition of couple fresh tomatoes gives a bit of sour taste. I really encourage you to add a fresh dill, which will make it smell wonderful and adds an hint of Summer to this meal. I also add some marjoram to help with digestion.

All that makes a really good keto meal, so if you’re for a hunt of the keto meal ideas that’s the one that stands out for me. You should definitely add it to your keto recipe book. Apart from that it’s easy and quick to prepare, which makes it even better. For all of us who are rushing through the day but trying to eat homemade and a little bit more healthy.

I think this recipe could also be easily done in a slow cooker, especially if you want to make a bigger batch. Although I encourage you to fry onion and sausage first – it gives a lot of flavour to this dish. And add cream, tomatoes and marjoram (marjoram becomes bitter if cooked for too long) at the end of cooking.

Creamy Cabbage

INGREDIENTS:

  • 1 small white cabbage
  • 1 large brown onion
  • thick slice of butter
  • bunch of fresh dill
  • 1-2 garlic cloves
  • 1 large or couple small tomatoes
  • couple tablespoons of double cream
  • optionally: smoked sausage or any king of sausage you like
  • natural rock salt
  • freshly ground black pepper
  • 1/2 tsp marjoram

DIRECTIONS

Finely chop white cabbage, also chop onion and sausage if you decide to add it.

In a large non stick pan melt thick slice of butter and add sausage and onion, or only onion. Fry until starts getting golden. Then add chopped cabbage and some salt and pepper. Don’t be to generous with salt – even though it looks a lot, cabbage will get shrink while cooking. Add a splash of water and cover the pan with a lid. Lower the heat and let the cabbage simmer until tender.

Finely chop a bunch of fresh dill, mince the garlic, also cut tomatoes in smaller pieces. Add them to a pan, also add some marjoram, couple tablespoons of double cream and give it a good stir so all ingredients combine. Let it simmer for 3-5 minutes, then add some more salt and pepper if needed. Serve hot.

With addition of sausage it can be a perfect keto meal on its own. If you skip the sausage it can become a warm side dish you can serve with a roast or other piece of meat.

smoked mackerel sandwich filler

Long time no see! I have to admit last couple months I was quite naughty with my eating habits. And let me tell you I didn’t like it. I had a hectic time, but finally I can start arranging my food photo shoot spot in a new place. Although I’m really sad I couldn’t enjoy Summer cooking in full and share it with you, I’m looking forward to Autumn to prepare some more delicious food in my new kitchen.

In the meantime I have very quick, simple but absolutely delicious smoked mackerel sandwich filler. I got smoked mackerel from a friend – hand caught and smoked. Mackerel is one of my favourite fish – it’s full of healthy fats, and I love fatty fish 🙂 I had couple of homemade sour pickled cucumbers in my fridge (sour pickled cucumbers are characteristic for my country, you might not like them at all, you can use vinegar pickled cucumbers, it’s not going to be the same, but should also be really tasty). Adding pickled cucumbers is an important step. Mackerel and eggs are quite insipid, so we need something more sharp and spicy – cucumbers, onion and a bit of mustard will go perfectly with it. Preparation is really simple the only boring step is to get rid of all of the fish-bones.

You can use it as a sandwich filler, it taste great on toasts and for bread free options – just grab a big crunchy salad leaf and use it as a wrap. You can also use it as a filler to all kinds of party snacks if you don’t mind fishy taste and smell 🙂

smoked mackerel sandwich filler

INGREDIENTS:

  • 1 smoked mackerel
  • 1-2 hard boiled eggs
  • 1 small brown onion
  • 1-2 sour pickled cucumbers
  • mayonnaise
  • 1/2-1 tsp mustard
  • freshly ground black pepper

DIRECTIONS

Carefully get rid of all the fish-bones. Place mackerel in a bowl or container and mash it using a fork. If you didn’t get rid of all the bones they will come out when mashing, so you will be able to take them all out.

Finely chop onion and egg. Depending of the size of your fish you can add one or two eggs. Also finely chop sour pickled cucumbers. Combine all ingredients together, adding mayonnaise, black pepper and mustard. Add mustard to taste, if you have very spicy mustard you’ll need just a half a teaspoon.

Use as a sandwich filler, it also taste great on the toast. For bread free option use big and crunchy salad leaves as a wrap.

celeriac and cranberry side salad

I had some leftovers of cranberries and some celery root, and because I like combining fruits and veggies in salads I decided to make this simple side salad. It’s very easy to make mix of celeriac, little bit of apple, some cranberries (but raisins will work too, although they will add more sweetness) and spices. And this purple powder you see on the photos is pinch of pomegranate tea I found in my cupboard. I thought that it’s purple colour will look great with cranberries and it also added some fresh, fruity flavour to the salad. I think that hibiscus tea would also work great as an exotic addition.

Celeriac salad is juicy, nutty and balanced with a mix of sweet apple and sour cranberries. It will work great as an addition to fish or delicate white meat like chicken or turkey. It will also be a great snack or light Summery supper.

Celery root is a perfect source of Vitamin C, Vitamin B6 and Vitamin K – necessary for proper blood clotting. Also antioxidants and important minerals, such as phosphorus, potassium and manganese. Comparing to other root vegetables have quite low carb content , and it’s also low in glycemic index.

When buying celeriac choose medium-sized roots that are firm and free from soft spots or damage. Celeriac is available year round but is at its best from September to April, so it’s the last moment to make this delicious salad 🙂

celeriac and cranberry side salad

INGREDIENTS:

  • about 250g celeriac/celery root
  • half of small apple
  • handful of dried cranberries
  • pinch of himalayan salt
  • freshly ground black pepper
  • 2 tbsp double cream
  • optionally: pomegranate tea or hibiscus tea

DIRECTIONS

Peel and wash celery root, do the same with half of small apple. Grate both and combine together. Add little bit of salt and freshly ground pepper. Add handful of cranberries and about 2 tablespoons of double cream. Give it a good stir and set aside for couple minutes, so the flavours combine.

Optionally before serving sprinkle with pomegranate or hibiscus tea – it will add fresh and slightly fruity aroma. But if you don’t have any of these teas, just skip this step, salad will be also delicious.

leek, egg, sweetcorn & smoked mackerel salad

This salad always reminds me of Spring and Easter time. I like crunchiness and freshness of leeks, mixed with sweetness of sweetcorn, they give each other nice balance. Quite sharp onion-like taste of leeks also goes great with a bit dull taste of hard boiled eggs. All this gives very nice balance of flavours and variety of textures.

I decided to spice up my salad with some smoked mackerel which I really like, but if you’re not a fan or you don’t want the fishy odour afterwards just skip the fish and stay with basic ingredients.

Which part of leek we use?

For salads are best young and smaller leeks, I also chose organic option. You’ll need white base of the leaves and the light green parts, dark green parts are better for cooking. To make them slightly softer, it’s good to sprinkle them with a little bit of salt after slicing and leaving for about an hour. Salad is extremely easy to make, and will look great on your Easter table packed in a small serving size bowls, garnished with some greens and pieces of smoked mackerel if you decide to add it.

How to choose leeks for salad?

Always choose fresh, preferably organic leek, as they are rich in flavour and nutrition. Look for uniform, long, firm, white stalks with healthy root bulbs as it indicates fresh farm produce. And avoid stems with withered, yellow discolour tops. To keep them fresh, store leeks wrapped in a paper towel and place in the fridge. They should stay fresh for up to a week.

Leek contains many minerals, vitamins and unique flavonoid antioxidants. These compounds convert to allicin by the enzymatic reaction when the leek stalk is sliced or chopped. Laboratory studies show that allicin reduces cholesterol formation, reduces blood vessel stiffness, blocks platelet clot formation and has clot-breaking properties. 100g fresh leek stalks also provide 64µg of folates. Additionally, leeks are one of the good sources of vitamin-A and other flavonoid phenolic antioxidants such as carotenes, xanthin, and lutein, which are beneficial for your eyes.

Leeks are very cheap and easy to grow veggies, but very underestimated, although in Scotland very popular. They add a lot of flavour to all the cooked meals like soups and stews, but they can also be a great base for salads.

If you haven’t try this kind of salad before, definitely give it a try this Spring. It is said that the Buddhist monks of the Mahayana school do not eat leeks because they are believed to “stimulate the senses”. So if you’d like to “stimulate your senses” you should definitely stock up on young leeks 🙂

leek, egg, sweetcorn & smoked mackerel salad

INGREDIENTS:

  • 3 small organic leeks
  • 2 hard boiled eggs
  • couple spoons of tinned sweetcorn
  • 2-3 tbsp mayonnaise
  • good pinch of freshly ground pepper
  • pinch of natural rock salt
  • piece of smoked mackerel

DIRECTIONS

Trim the ends of leeks (we need white base of the leaves and the light green parts), cut them in half (lengthwise) and wash thoroughly under running water. Slice them thinly, place in a container, sprinkle with a bit of salt and give it a stir. Put to fridge for about an hour to become softer.

Peel the eggs, and chop them. Drain sweetcorn from the brine. Add both to leek, sprinkle with freshly ground pepper and combine with mayonnaise.

You can leave it in the fridge for another hour or eat immediately. Place some salad in a small serving bowl, place couple pieces of mackerel on top, add couple sweetcorn grains for some colour and something green (little basil leaves in my case) for garnish. Small bowls will look really pretty on Easter table.

Source of knowledge:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/342617/nutrients

Christmas inspired red cabbage side salad

Christmas is not only cakes, puddings and cookies. You can spread a Christmas charm on to all festive meals. With couple ingredients, ordinary red cabbage side salad may become more special and festive. Simply by adding, dried berries, some cinnamon, handful of nuts or almonds and orange juice, you can prepare delicious side salad for your Christmas dinner.

Especially vegetarians and vegans may include this recipe in their Christmas menu, adding plenty of nuts to increase the amount of healthy fats. Red cabbage is a great source of Vitamin C and Vitamin K, so make sure you prepare a large bowl of Christmas red cabbage salad for you and your family. Cruciferous vegetables has a high water content, and is a good source of dietary fiber and other nutrients such as antioxidants. Personally I like eating veggies raw – I like the crunchiness and freshness of raw cabbage. But if you have problems with eating raw vegetables, you can easily cook or steam your veggies, so they will be easier to digest. It is best to steam vegetables. As a result of heating, ingredients that need contact with heat will be activated, and the rest won’t go to water. Veggies also should not be overheated. To minimize the loss of valuable ingredients, boil in a little water and strain as soon as the veg is ready. According to 2008 report in the Journal of Agriculture and Food Chemistry, cooked cabbage (also other veggies) supply more antioxidants, such as carotenoids and ferulic acid than raw. Vitamin C doesn’t like to be cooked so veggies loosing it in high temperatures. So the best option is to eat veggies cooked and raw interchangeably.

Anyway, if you have any problems with eating raw cabbage, you can simply steam it or cook it in some water, don’t forget to add a little bit od vinegar to it to lock in the colour. Cool it down and follow the recipe. I hope this side salad will be one of the stars of your Christmas menu.

Christmas inspired red cabbage side salad

INGREDIENTS:

  • 1 red cabbage
  • 1 small red onion
  • 1 carrot
  • juice from 1 orange
  • couple tablespoons of extra virgin olive oil
  • 2 handfuls of dried berries (cranberries, blackcurrants, redcurrants or raisins)
  • 1 tsp lemon pepper (or coarse)
  • good pinch of natural rock salt
  • ½ tsp cinnamon
  • optionally: almond flakes or walnuts

DIRECTIONS

Wash all veggies thoroughly. Strip off the outer leaves of cabbage, then slice into quarters, cut out the hard central core on each quarter. Finely sherd and place in the large bowl. Now finely chop red onion, grate the carrot and add to cabbage. Give it a good stir. Drizzle with olive oil, orange juice, sprinkle with salt, pepper and cinnamon. Also add dried berries. Give it a really good stir, so all the ingredients mix together.

Put to fridge for about 30 minutes. Sprinkle with almond flakes or walnuts before serving (you can toast them as well if you like). My advice is to add nuts or almond just before serving, if you mix them with salad and leave in the fridge they might become soggy, and won’t be as crispy as they should.

You can store it in the fridge for about 2 days.

Source of knowledge:

quick & easy fennel salad

A quick break from Christmas preparations, to eat something light and nourishing. I had 3 lonely fennel bulbs from my weekly veg delivery, waiting to be consumed. Fennel is not the vegetable I often buy (to be honest I think I never bought any fennel bulbs), but since I got it I had a crunchy salad on my mind. I like quick and easy salads with not a lot of preparations and that’s why I like how this salad came out.

Pleasantly crisp, light and aromatic, because of fennel and it’s characteristic smell and taste (if you ever tried fennel tea, you’ll know what I mean). As a color accent and some spiciness I added a lot of radish. Cucumber goes great with them both. Very simple dressing: olive oil, salt and good pinch of lemon pepper for extra freshness – 10 minutes of work and delicious salad is ready. It will be great with fish or chicken or by itself as a crunchy snack or light supper.

Fennel is a very old veg. Ancient Greeks and Romans used fennel as an effective remedy for headaches, colic and skin diseases. The day before the fight, gladiators rubbed the fennel seed extract into their bodies, believing that it would strengthen them both physically and spiritually. In the Middle Ages, this herb was believed to have the magical power to bring happiness in love and ward off “evil glances”, charms and lightning. Often, therefore, it was an ingredient of love potions and talismans worn on the body.

Average fennel bulb contains about 17 grams of carbohydrates, in which about 7.3 grams is dietary fiber. It’s a great source of potassium, sodium, magnesium, iron and calcium, also contains plenty of Vitamin A, some Vitamin C and B6. Fennel also contains: phosphorus, zinc, copper, manganese, selenium, niacin, pantothenic acid, folate, choline, lutein, zeaxanthin and Vitamins K and E. Numerous studies have identified lutein and zeaxanthin to be essential components for eye health. They constitute the main pigments found in the yellow spot of the human retina which protect the macula from damage by blue light, improve visual acuity and scavenge harmful reactive oxygen species. They have also been linked with reduced risk of age-related macular degeneration (AMD) and cataracts. Lutein and zeaxanthin can be obtained from dietary sources such as green leafy vegetables and orange and yellow fruits and vegetables. When choosing fennel pay attention to the bulb that should be bright white with no discolorations or soft spots. Store it in the fridge in a plastic bag or container.

Also radish is a great veg, low in carbohydrates (about 3.4 g per 100 g), it’s a great source of folate, lutein, zeaxanthin, Vitamin C, and some minerals like potassium, magnesium, and zinc. Look for radishes that are smooth, brightly colored, with tops that are green and fresh looking. Avoid the one that are soft, dull-colored, have scars, black spots or are slimy.

This salad will be also great after Christmas, if with New Year you’ll decide to eat more healthy or include more veggies into your diet. So keep this recipe in mind 😉

quick & easy fennel salad

INGREDIENTS:

  • 3 fennel bulbs
  • about 10 radishes
  • a piece of fresh cucumber
  • some spring onions
  • good pinch of lemon pepper (or coarse pepper and 1-2 tsp lemon juice)
  • pinch of natural rock salt
  • 1-2 tbsp olive oil

DIRECTIONS

Thoroughly wash all the veggies. Prepare fennel: cut off the hard tip at the root and the stringy base of the stems. Cut the bulb in half and into thin slices. Slice radishes and cucumber in half – slices (you can peel it or leave the skin). Chop some spring onions. Mix all veg together, sprinkle with generous amount of lemon pepper (or coarse pepper and a teaspoon or two of lemon juice), drizzle with olive oil. Place in the fridge for about 30 minutes, so the flavours combine.

Source of knowledge:

https://pubmed.ncbi.nlm.nih.gov/26541886/

https://pubmed.ncbi.nlm.nih.gov/23571649/

https://www.odzywianie.info.pl/kuchnia/encyklopedia-ziol-i-przypraw/art,Koper-wloski-Fenkul-wloski-.html

quick & easy stir fried collard greens

Collard greens is my latest discovery. As I’ve mentioned in couple recipe posts, every Friday I receive a box of veggies from a local farm. Couple times my box contained collard greens, I’ve never tried before, so I googled it, to figure out how can I prepare them. And one of the easy ways was to stir fry them. Collard greens are popular in East Africa mainly lightly sauteed in oil until tender, flavoured with onions and seasoned with salt, and served either as the main accompaniment or as a side dish with the preferred meat. So I decided to give it a try, but haven’t had any great expectations. Because I love garlic I swapped onion with some fresh garlic cloves and added generous amount of lemon pepper for some fresh lemony flavour.

They are so delicious! I would never expect that the bunch of green leaves may be so tasty. But I’m a fan of chopped & fried spinach, so if you’re not a amateur of this kind of green stuff on your plate, you might have a different opinion about stir fried collard 😉

Collard is a part of the same group as kale and spring greens. The name “collard” comes from the word “colewort” – the wild cabbage plant. Collard greens are great source of Vitamin K. Vitamin K acts as a modifier of bone matrix proteins, it improves calcium absorption, and it may reduce urinary excretion of calcium. One cup of boiled collard greens provides 770 micrograms of vitamin K. It’s also full of Vitamin C, E, A and folate. This green leaves are also source of all essential micro elements: potassium, magnesium, zinc, phosphorus, sodium and iron. So all the basic and very important nutrients you should consume every day to keep yourself strong and healthy.

Collard greens like other cruciferous vegetables can lower risk of developing various types of cancer, including cancer of the upper digestive tract, colorectal, breast cancer, and kidney cancer. One cup of boiled collard greens provides nearly 8 grams of fiber. Results of a study published in 2014 suggest that a high intake of fiber might reduce inflammation and glucose levels in people with type 1 diabetes. It may help people with type 2 diabetes to achieve better levels of blood sugar, lipids, and insulin. Fiber along with water content also help to maintain healthy digestion.

If you’d like to consider collard greens as keto friendly – one cup of cooked greens contains 10.73 g of carbohydrates, including 7.6 g of fiber and less than 1 g of sugar, which is a great score. So if you find them available in your local store do not hesitate and grab a bunch to stir fry them with garlic or onion.

quick & easy stir fried collard greens

INGREDIENTS:

  • bunch of collard greens
  • 2 garlic cloves
  • olive oil/coconut oil/clarified butter – choose accordingly to your preferences
  • pinch of natural rock salt
  • good pinch of lemon pepper (or coarse pepper if you don’t have lemon pepper)

DIRECTIONS

Thoroughly rinse collard leaves under running water. Cut off the hard stems and roughly chop the leaves. Heat a frying pan adding olive oil, coconut oil or clarified butter. Toss collard greens and fry 5-7 minutes on medium heat. Thinly slice garlic cloves, add to the pan and fry another 2 minutes. Sprinkle with lemon pepper and salt. Serve hot, you can drizzle with some extra olive oil for more healthy fat. Stir fried greens are very versatile, the y go great with meat, fish or fried eggs.

Source of knowledge:

https://www.medicalnewstoday.com/articles/277957#health_benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4083349/