From Farm to Table: Delicious Ways to Enjoy Kale, Swiss Chard, and More

Healthy, sustainable dishes that make you feel good and look good.

Keep it cool with collard green wraps with hummus and veggies

Ingredients

• 4 large collard green leaves

• 1/2 cup hummus

• 1/2 cup shredded carrots

• 1/2 cup cucumber sticks

• 1/4 cup red bell pepper slices

• 1/4 cup alfalfa sprouts

  
  

• collard greens can be substituted for any large leafy green

Instructions

1. Trim the stems from the collard leaves and blanch in hot water for 30 seconds. Pat dry.

2. Spread hummus on each leaf.

3. Layer veggies and sprouts.

4. Roll up tightly, slice in half, and serve as a fresh, crunchy wrap.

   
   

   
   

Prep a warm stew that is quick for weeknight dinners or for food prep

Ingredients

• 1 bunch Swiss chard, chopped (stems and leaves separated)

• 2 cups cooked chickpeas

• 1 onion, diced

• 3 garlic cloves, minced

• 1 can diced tomatoes

• 1 tsp smoked paprika

• 1/2 tsp cumin

• 2 tbsp olive oil

Instructions

1. Heat olive oil in a pot and sauté onion and garlic until softened.

2. Add chard stems, cumin, and paprika, cooking for 2 minutes.

3. Stir in tomatoes and chickpeas, simmering for 10 minutes.

4. Add chard leaves, cook until wilted. Adjust seasoning and serve warm.

Cooking Notes

Blanching: briefly boiled or steamed and then rapidly cooled in ice water. This technique is often used to preserve color, texture, and nutrients, especially before freezing or further cooking.

For dark leafy greens like spinach, kale, and collard greens, blanching has several benefits:

1. Enhances Color – It brightens the greens by breaking down cell walls, releasing trapped gases, and making chlorophyll more visible.

2. Reduces Bitterness – Some bitter compounds, like oxalates, leach out during blanching, making the greens taste milder.This also has benefits for someone who is on a low oxalate diet. 

3. Softens Texture – It slightly tenderizes the leaves, making them easier to chew and digest.

4. Reduces Microorganisms & Enzymes – This helps prolong shelf life by slowing spoilage and enzyme activity.

5. Prepares for Freezing – It prevents greens from turning mushy or brown when frozen by stopping enzyme action.

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