Dark leafy greens contain an abundance of vitamins not normally found in other food groups. One serving of kale contains 300% of your daily recommended intake of Vitamin K. In addition to maintaining bone density, Vitamin K fights inflammation with the power of a super-hero. Inflammation is the enemy which causes asthma, arthritis, and many problems associated with the gut. 

In addition to fighting inflammation, dark leafy greens are fantastic immunity builders. When you eat a lot of greens, you literally block cancer from developing and plaque from growing on your brain. Furthermore, greens are low in calories, carbohydrates, sodium, and cholesterol. A serving of sautéed greens provides enough nutrition for a light lunch or can act as an ample starch substitute. If you’ve taken in too much fat or sweets, greens make a great equalizer.

One easy method of brightening color and flavor relies on the good old sautée over very high heat. The trick to making vibrant tasty greens is to not let them get soggy. Most importantly, your pan needs to be wide enough to hold a large amount of greens in one level layer. Too many greens packed into a tight space create high levels of moisture. What this means is that your starch substitute is now stew. 

Alternatively, too high of heat with too few greens will yield crunchy results. Instead, preheat your pan and warm your oil properly. Once your pan is hot, reduce the heat to medium so that the leaves don’t brown or burn. If you’d like to add aromatics such as ginger, lemon, or garlic, this is the time. After thirty seconds, add the greens.

Quickly turn the greens with tongs or a serving spoon and don’t walk away from them. This only takes a minute or two. Once the greens have wilted and brightened, they are done. You don’t want high heat to char the greens or burn the bits of garlic and ginger. After those bits have cooked sufficiently, squeeze on some acid. Use lemon juice or other acid like balsamic vinegar, apple cider or rice vinegar, or tamari. 

Work in batches if you are serving a crew. Otherwise, one large pan should suffice for one to three servings. 

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