Recipe: Spicy Kale and Swiss Chard Saute (using garlic, jalapeno, sesame oil and seeds)

SPICY KALE AND SWISS CHARD SAUTE

"I did not grow up eating greens. I had to learn how to cook them, and truthfully, it took a while for me to develop a taste for them as an adult. They're incredibly nutritious, so I now try to make some once a day, and I rotate which types we eat to balance out the nutrients they provide. This recipe is a wonderful introduction to greens, as it combines two types of flavorful oils to complement the greens, while the seeds provide textural crunch and extra protein. Cooked greens combined with a healthy fat make the nutrients more bio-available, too."



1 tablespoon extra virgin coconut oil or ghee
1 bunch green onions, thinly sliced
3 cloves garlic, minced
1 jalape o, thinly sliced (optional)
1 bunch (500g) Swiss chard, stems removed, thinly sliced, and reserved and leaves thinly sliced
1 bunch (500g) kale, stems and leaves thinly sliced
1 tablespoon hot sesame oil
1 tablespoon dark toasted sesame oil
1 tablespoon raw sunflower seeds
1 tablespoon raw pumpkin seeds
1 tablespoon raw sesame seeds

In a large frying pan or saut pan set over medium-high heat, melt the coconut oil. Add the onions, garlic, and jalape o, if using, and saut for 5 minutes, or until golden.

Add the chard stems and cook for another 3 to 4 minutes. Add the rest of the chard and the kale. Cover the pan with a lid to help the greens wilt, about 5 minutes. Once they have wilted a bit, add the hot and dark toasted sesame oils, stirring to coat.

Add the sunflower, pumpkin, and sesame seeds and continue to saut , uncovered, for 10 minutes, or until cooked through.

Cooks' Note: After washing greens, I roll them up in a clean kitchen towel to absorb moisture. For the Swiss chard, stack the leaves, then cut off the stems using a deep V cut. Thinly slice the stems and set them aside separately. Thinly slice the green leaves. If you do not like spicy food, skip the jalape o and the hot sesame oil. Wear gloves while handling the jalape o. You can use all Swiss chard or all kale for this recipe if you prefer. Bunches of greens tend to weigh 16 ounces in the United States.

Per serving: 6g protein, 13g carbohydrates, 15g fat, 4g saturated fat, 108mg sodium, 607mg potassium, 4g fiber

Makes 4 servings
Source: The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health by Stephanie Weaver. (Agate; February 14, 2017