Meat and Three Greens Feasibility Trial Greens Recipe Book

This recipe book was assembled by Kristen Smith Welcome to the Meat and Three Greens Feasibility Trial! You already eat the meat, we got the greens! This book is designed to make eating greens easy and tasty, and the recipes are meant to be simple to follow. In the last section of this recipe book, you will find a “Mix and Match Greens” section. This section is full of recipes that use any greens you have available, whether they are turnip greens, collard greens, mustard greens, or spinach—these recipes are flexible to fit the ingredients in your kitchen! The following items are staples that can make any batch of greens delicious. You will want to keep them handy for many of these recipes as well: Olive oil (or vegetable oil of choice) Chicken broth (regular or low-sodium) Salt and black pepper Garlic (dehydrated or powder can be substituted) Onion (dehydrated or powder can be substituted) Red pepper flakes

Basics for Greens: Most of the recipes call for frozen greens. However, fresh can be easily substituted, with little problem. It is important to note that about 2 cups of fresh greens usually equals about 1½ cups frozen. This difference will not alter the recipe drastically. Remember, M3G Trials intend to increase green leafy vegetable intake, so when in doubt ADD MORE GREENS! When using fresh greens, be sure to wash the greens thoroughly. Follow these simple steps below to prepare the fresh greens for any of the dishes in this book.

1. Rinse out leaves thoroughly under cold water (scrub with fingers to remove excess dirt). 1a. Collard greens: Tear or cut thick stalks from leaves. Discard stems. 1b. **Keep stalks and leaves separate** (optional) 2. Chop (or rip) leaves into inch-wide pieces. **Some greens have stalks that take longer to cook than the leaves (i.e. Swiss chard). Keeping the stalks and leaves separate is important for some recipes. Be sure to read the instructions prior to start of recipe to see if you need to follow step 1b.

ENJOY! Contents Collard Greens Kickin’ Collard Greens ...... 4 Basic Sautéed Collard Greens ...... 4 Linguine with Collard Greens and Bacon ...... 5 Sweet and Tangy Sautéed Collard Greens ...... 5 Kale Simple Cooked Kale ...... 6 Spicy Sautéed Kale ...... 6 Kale Apple Smoothie ...... 6 Creamy Parmesan Sausage and Kale Penne ...... 7 Mustard Greens Curried Mustard Greens with Kidney Beans ...... 7 Mustard Green and Onion Frittata ...... 8 Simple Mustard Greens ...... 8 Roasted Paprika Chicken with Greens and Grains...... 9 Turnip Greens Healthy and Delicious Southern Turnip Greens ...... 9 Spicy Skillet Turnip Greens ...... 10 Spinach Quick and Easy Sautéed Spinach ...... 10 Steamed Spinach with Lemon ...... 10 Egg and Spinach Casserole ...... 11 Pasta with Bitter Greens ...... 11 Mix and Match Greens Gumbo Z’Herbes ...... 12 Perfect Mixed Greens ...... 12 Easy Swiss Chard ...... 13 Sautéed Swiss Chard with Parmesan ...... 13 Sausage and Crispy Chard Pizza ...... 14 Creamy Swiss Chard Pasta ...... 14

Kickin’ Collard Greens Servings: 6 Amount per serving: 1 cup Ingredients • 1 tsp salt • 1 tbsp. olive oil • 1tsp pepper • 3 slices bacon • 3 cups chicken broth • 1 large onion, chopped • Pinch of red pepper flakes • 2 garlic cloves, minced • 1 lbs. collard greens Directions 1. Heat oil in large pot over medium heat. Add bacon and cook until crisp. 2. Remove bacon from ban, crumble, and return to pan. 3. Add onion and cook until tender (about 5 minutes). 4. Add garlic and cook until fragrant. 5. Add collards and fry until well cooked and wilted. 6. Pour in chicken broth. Season with salt, pepper, and red pepper flakes. 7. Reduce heat to low, cover and simmer for 45 minutes or until greens are tender.

Basic Sautéed Collard Greens Servings: 8 Amount per serving: 1 cup Ingredients • 1 tbsp olive oil • 2.5 lbs collard greens • 1 tsp lemon juice • 2 cloves garlic, minced • Salt and pepper to taste • 1 tbsp unsalted butter Directions 1. Bring large pot of water to boil. Add trimmed collards and cook for 15 minutes. 2. Drain water from collards, and pressing out excess liquid with back of spoon. 3. Heat butter and oil in large skillet over high heat until foam subsides. 4. Stir in garlic and collards. Add salt and pepper to taste. 5. Sauté collard mixture, stirring until heated through (about 5 minute). 6. Drizzle collard with lemon juice and toss well.

Linguine with Collard Greens and Bacon Servings: 5 Amount per serving: 1 cup Ingredients • ¼ tsp salt • 10 bacon slices, chopped • 2 cups water • 6 garlic cloves • 1 lbs. dry linguine • 1 tsp red pepper flakes • 1 lbs. cherry tomatoes, quartered • 2 tbsp olive oil • 1 cup parmesan cheese, grated • 3 lbs collard greens Directions 1. Cook linguine according to package instructions. 2. In large pot, cook bacon until crisp. Transfer bacon to paper towel to drain grease. Pour off all but 3 tbsp of bacon grease. 3. Add garlic and red pepper flakes to pot and cook 1 minute. 4. Add oil and half of collards. Cook until slightly wilted. Add remaining greens and continue to cook until all greens are wilted. 5. Season with salt. Cook until greens are crisp-tender (about 2 more minutes). 6. Pour water into pot and cover. Simmer greens about 15 minutes, stirring occasionally. 7. Add pasta and tomatoes to pot. Cook over medium heat for 1 minute, stirring constantly. 8. Season with salt and pepper. Add bacon and parmesan cheese. Stir to combine and serve!

Sweet and Tangy Sautéed Collard Greens Servings: 8 Amount per serving: ½ cup Ingredients • 2 tbsp balsamic vinegar • 1 tbsp vegetable oil • 2 tbsp honey • ½ sweet onion, sliced • 5 tbsp melted butter • 1.5 lbs collard greens • Salt and pepper to taste • ½ cup water • 1 tsp fresh ginger root (optional) Directions 1. Heat oil in large skillet over medium heat. When oil is hot, add onion. Stir frequently, until onion is softened (about 5 min.) 2. Stir in collard greens (in batches if necessary) until slight wilted. 3. Pour in water. Cook until bright green and tender (5 to 7 min.), stirring occasionally. Drain collard and onion mixture. 4. Whisk vinegar, honey, ginger, and butter together in large bowl. Add cooked greens and onion to bowl and toss with dressing. Season with salt and pepper. Serve warm.

Simple Cooked Kale Servings: 2 Amount per serving: 1 cup Ingredients • 1 tsp garlic, minced • 1 tbsp oil (of choice) • 10 oz. kale, frozen • 1 cup onion, diced Directions 1. Add oil to pan over medium heat. Once oil is hot, add onions and garlic. 2. Cook until onions begin to turn golden brown. 3. Add kale to pan with onions. Stir occasionally to prevent sticking. 4. When kale is wilted and onions are browned, remove from heat and serve!

Spicy Sautéed Kale Servings: 4 Amount per serving: 1 cup Ingredients • ½ cup vegetable stock • 1 tbsp olive oil • 24 oz frozen kale • 2 tsp red pepper flakes • 2 tbsp balsamic vinegar • 2 garlic cloves, minced • Salt and Pepper to taste Directions: 1. Heat oil in large sauce pan over medium-high heat 2. Add flakes to oil, and let sizzle in oil for 2-3 minutes* 3. Add garlic and cook until fragrant 4. Add kale and vegetable stock to pan, raise heat to high, and cook covered for 5 minutes. Stir frequently. 5. When liquid has evaporated, season with salt and pepper, and add vinegar. Stir to combine and serve!

Kale Apple Smoothie Servings: 1 Amount per serving: 1 cup Ingredients • ½ cup apple juice (or milk) • 1 cup frozen kale • ½ cup ice • 1 small celery stalk, chopped • 1 tbsp lemon juice • ½ banana • ½ cup berries (optional) Directions 1. Place all ingredients in blender. 2. Blend until smooth and frothy!

Creamy Parmesan Sausage and Kale Penne Servings: 6 Amount per serving: 1 cup Ingredients • Splash lemon juice • 1 lb. sweet Italian sausage • 1 cup parmesan cheese • 1 yellow bell pepper, chopped • 16 oz. penne pasta • 1 ½ cup half and half • 1 tbsp olive oil • 10 oz. frozen kale • Salt and pepper to taste • ¼ tsp red pepper flakes (optional) Directions 1. Heat large skillet over medium heat. Add sausage and pepper. Cook until sausage is browned (about 7 min) 2. While sausage is cooking, bring pot of water to a boil. Add penne and cook according to package instructions. 3. Drain pasta, reserving ¼ cup pasta water (for later) and toss with olive oil. 4. Add half and half to skillet. Let cook until reduced by half (about 7 min) 5. Add kale to sausage mixture and cook until heated through and wilted. 6. Add lemon juice and red pepper flakes. Stir to combine. 7. Add penne and cheese to skillet and toss. If sauce is too thick, add pasta water to thin out. Serve and enjoy!

Curried Mustard Greens with Kidney Beans Servings: 4 Amount per serving: 1 cup Ingredients • 1 can (15 oz) kidney beans, drained and • 1 lbs. mustard greens rinsed • 1 tbsp butter • 1 can (15 oz) tomato sauce • 2 medium shallots, chopped • 2 tsp curry powder • 1 tbsp ginger root, minced • ½ cup half and half • Pinch of red pepper flakes Directions 1. Place greens in large pot of boiling, lightly salted water. Cook until just tender (7 min.) 2. Drain and rinse under cold water. 3. Heat butter in skillet over medium heat. Cook shallots until lightly brown. Stir in ginger and red pepper flakes until combined. 4. Mix in greens, kidney beans, tomato sauce, and curry powder. 5. Stir in half and half, cook until heated through. Serve alone, or over rice.

Mustard Green and Onion Frittata Servings: 8 Amount per serving: 1.5 inch square Ingredients • 16 large eggs, beaten • 3 tbsp olive oil • 1/3 cup cheese of choice • 1 large sweet onion, diced • Salt and pepper to taste • 1.5 lbs mustard greens Directions 1. Preheat oven to 350°F. In large, ovenproof skillet, heat 1 tbsp olive oil. Add onion and cook over medium-high heat until golden brown (10 min.) 2. Add greens and cook until wilted. 3. Season eggs with salt and pepper and whisk remaining 2 tbsp olive oil in to beaten eggs. Pour eggs into skillet and stir to combine. Cook eggs over moderate heat until the bottom and sides begin to set. 4. Lift sides of frittata to allow uncooked eggs to seep under. Continue cooking until bottom is set and top is still runny (3 min.) Sprinkle cheese on top. 5. Transfer skillet to oven and bake for 8 minutes, or until center is set.

Simple Mustard Greens Servings: 4 Amount per serving: 1 cup Ingredients • 1 lbs. Mustard greens • ½ onion, thinly sliced • 2 to 3 tbsp chicken broth • 2 garlic cloves, minced • Salt and pepper to taste • 1 tbsp olive oil • ¼ tsp oil of choice Directions 1. In large skillet, sauté onions in olive oil over medium heat until brown (5-10 min.) 2. Add mustard greens and broth. Cook until greens are just slightly wilted. 3. Toss with oil and season with salt and pepper.

Roasted Paprika Chicken with Greens and Servings: 4 Grains Amount per serving: ½ cup greens Ingredients • ¾ cup bulgur (or grain of choice) • 1 tbsp sweet paprika • 2tbsp lemon juice • Salt and pepper to taste • 1 lbs. mustard greens • 1 whole chicken, cut into 8 pieces Directions 1. Preheat oven to 475°F. 2. In small bowl, combine paprika, salt, and pepper. Rub spice mixture on chicken, and roast on upper rack, 25- 30 minutes (or until thickest part of breast reaches 165°F). Baste with pan drippings once. 3. While chicken is cooking, cook bulgur (or grain of choice) according to package instructions. Toss with 1 tbsp of lemon juice. 4. When chicken is done, transfer to plate and loosely tent with aluminum foil. 5. Place mustard greens on baking sheet, and toss with drippings. Season with salt and pepper. Roast on lower rack until wilted (5 min.) 6. Toss greens with remaining lemon juice. Serve with chicken and grain.

Healthy and Delicious Southern Turnip Greens Servings: 5 Amount per serving: 1 cup Ingredients • ¼ tsp salt • 1 can (14 oz) chicken broth • ¼ tsp pepper • 1 ½ cup water • 1 lbs. turnip greens • 3 tbsp olive oil • ½ tsp white sugar Directions 1. Bring chicken broth, water, oil, salt, and pepper to a boil in a stockpot. 2. Add turnip greens and sugar. Return to boil. 3. Reduce heat to medium-low and simmer, stir every 15 minutes. 4. Cook until greens are tender, about 2 hours.

Spicy Skillet Turnip Greens Servings: 6 Amount per serving: ½ cup Ingredients • ¼ cup water • 1 tbsp olive oil • Pinch of brown sugar • 1 medium onion, cut into wedges • Pinch of red pepper flakes • 1 lbs. turnip greens Directions 1. Heat olive oil in skillet over medium heat. 2. Add onion and cook until tender (3 min.) 3. Add ½ turnip greens. Allow to cook down before adding remaining greens. 4. Add water, brown sugar, and red pepper flakes. Stir to combine. 1. Add red pepper flakes to preferred spiciness

Quick and Easy Sautéed Spinach Servings: 4 Amount per serving: ½ cup Ingredients • 1 ½ tsp garlic salt • 1 tbsp olive oil • ¼ cup parmesan cheese, grated • 10 oz spinach leaves Directions 5. Heat olive oil in large skillet over medium heat. 6. Add spinach to skillet and cover for 5 minutes, stirring occasionally. 7. Stir in garlic and cover for another 5 minutes, continuing to stir. 8. Remove from heat and stir in parmesan cheese. Serve.

Steamed Spinach with Lemon Servings: 4 Amount per serving: ½ cup Ingredients • 1 tbsp olive oil • 10 oz spinach leaves • Dash of salt • 1 tbsp lemon juice Directions 1. Fill saucepan with 2” water. Fit with steamer insert. Bring water to boil. 2. Add spinach to steamer insert, and reduce to a simmer. Cover and steam until spinach is wilted (2 min.) 3. Transfer to serving bowl. Toss with oil, lemon juice, and salt. Serve.

Egg and Spinach Casserole Servings: 12 Amount per serving: 1.5 inch square Ingredients • 2 cups small curd cottage cheese • 6 eggs, beaten • 2 cups shredded cheese (of choice) • ¾ cup onion, chopped • ½ cup butter, melted • ¼ cup all-purpose flour • Salt and pepper to taste • 10 oz spinach, chopped Directions 1. Preheat oven to 350°F. Spray 9x13 inch baking dish with oil. 2. Sauté spinach in oiled pan until slightly wilted (3-4 min.) 3. Beat the eggs in a mixing bowl with onion, salt and pepper, and flour, until smooth. 4. Combine spinach, cottage cheese, shredded cheese, and butter with egg mixture. 5. Pour into prepared dish. Bake for 45 minutes, or until top is bubbly and golden brown.

Pasta with Bitter Greens Servings: 4 Amount per serving: 1 cup Ingredients • 4 cups chicken broth • 1 tbsp olive oil • Salt and pepper to taste • 1 to 2 tbsp unsalted butter • 1 lbs. fettuccine • 4 onions, cut into ¼ inch-thick rings • 1 lbs. greens (of choice) • 1 tsp sugar Directions 1. Cook fettuccine until just underdone. 2. While fettuccine is cooking, heat oil and 1 tbsp butter in large skillet. Add onions and sugar, and cook over medium heat until well browned (10 min.) 3. Turn heat to low, and continue to cook for 10 minutes. Stir occasionally. 4. Remove half the onions and set aside. Add broth to pan and bring to boil. 5. Cook over high heat for 10 minutes, being sure to scrape bottom of pan when stirring. Season with salt and pepper. 6. Add pasta to broth. Simmer for 2 to 3 minutes. Add greens, cover, and cook until wilted. Garnish with set-aside onions and serve.

Gumbo Z’Herbes Servings: 5 Amount per serving: 1 cup Ingredients • 2 garlic cloves, minced • 2 tbsp vegetable oil • 1 bay leaf • 2 ham hocks (1.5 lbs total) • ½ tsp dried thyme • 1 medium onion, chopped • ¼ tsp salt • 3 lbs greens (of choice) • 1/8 to ¼ tsp cayenne pepper • 44 oz chicken broth • Cooked rice (for serving) • 6 cups water Directions 1. In large pot, heat oil over medium. Add ham hocks and onion. Cook until onion is softened (10 min.) 2. Stir in greens, and cook until wilted (7-9 min.) 3. Add broth, water, garlic, bay leaf, and thyme. Season with salt and cayenne pepper (use more or less cayenne pepper, based on preferred spiciness). 4. Bring to a boil. Reduce to simmer and cook gumbo for 2.5 hours, or until ham hocks and greens are tender. 5. Remove ham hocks from pot and shred meat. Discard skin and bones. Return meat to gumbo. 6. Remove and discard bay leaf. Season with salt and serve over rice.

Perfect Mixed Greens Servings: 5 Amount per serving: 1 cup Ingredients • ½ cup vegetable oil • 2 bunches collard greens • 4 garlic cloves, sliced • 2 bunches mustard greens • ½ cup cooked bacon, crumbled • 2 bunches turnip greens • ½ cup white sugar • 3 tbsp salt • Salt and pepper to taste • 4 cups chicken broth, divided Directions 1. IF RAW: Pull leaf portions of collard, mustard, and turnip greens away from tough stems. Discard stems. Gently wash to remove dirt. 2. Fill large bowl with warm water, 3 tbsp salt, and 2 cups broth. Soak greens in mixture for 10 minutes. Drain greens and discard liquid. Do not rinse greens. 3. Pour remaining 2 cups broth into large pot, and mix in greens. 4. Stir in vegetable oil, garlic, bacon bits, sugar, and season with salt and pepper. 5. Bring to a boil, reduce heat to low, and cook until greens are tender (45 min to 1 hour). Stir occasionally.

Easy Swiss Chard Servings: 2-4 Amount per serving: 1 cup Ingredients • 1 garlic clove, sliced • 1 large bunch of Swiss chard • Pinch of red pepper flakes • 2 tbsp olive oil • ¼ tsp whole coriander seeds (optional) Directions 4. Rinse out leaves thoroughly. Tear or cut thick stalks from leaves. Cut stalks into 1-inch pieces. Chop leaves into inch-wide strips. Keep stalks and leaves separate. 5. Heat oil in sauté pan on medium high heat. Add garlic slices, red pepper, and coriander. Cook for about 30 seconds or until garlic is fragrant. 6. Add Swiss chard stalks. Lower heat to low, cover, and cook for 3 to 4 minutes. 7. Add chard leaves and stir until well coated. Cover and cook for 3 to 4 more minutes, until leaves are cooked.

Sautéed Swiss Chard with Parmesan Servings: 4 Amount per serving: ½ cup Ingredients • 1 bunch Swiss chard • 2 tbsp butter • ½ cup dry white wine • 2 tbsp olive oil • 1 tbsp lemon juice • 1 tbsp minced garlic • 2 tbsp parmesan cheese • ½ small red onion • Salt to taste Directions 5. Rinse out leaves thoroughly. Tear or cut thick stalks from leaves. Cut stalks into 1-inch pieces. Chop leaves into inch-wide strips. Keep stalks and leaves separate. 6. Melt butter and olive oil together in large skillet over medium-high heat. 7. Stir in garlic and onion. Cook until fragrant (about 30 seconds). 8. Add chard stems and white wine. Simmer until stems begin to soften (5 min.). 9. Stir in chard leaves, and cook until wilted. 10. Stir in lemon juice and parmesan cheese. Season with salt if necessary.

Sausage and Crispy Chard Pizza Servings: 4 Amount per serving: 2 small slices Ingredients • Salt and pepper to taste • 3 tbsp olive oil • 1 lbs. prepared pizza dough • ¾ Italian sausage, casings removed • 1/3 cup parmesan, finely grated • 1 bunch Swiss Chard, 1” stalks, torn leaves, • 1 cup Fontina cheese, grated separated • 1 cup ricotta Directions 9. Place rack in upper third of oven. Preheat to 450°F. 10. Heat 2 tbsp oil in large skillet over medium-high. Add sausage and break into small pieces with wooden spoon. Let cook, undisturbed, until bottoms side is brown (4 min.) 11. Add chard stems. Toss and cook until crisp-tender (2 min.) Using a slotted spoon, transfer sausage and chard stems to medium bowl. 12. Let skillet and sausage drippings cool until just warm. Add chard leaves, turning to coat. Season with salt and pepper. Transfer to bowl with sausage mixture. 13. Coat dough with remaining 1 tbsp oil. Stretch into 18x12” oval on large baking sheet. Season with salt and pepper. 14. Begin to top pizza in this order: ½ parmesan, sausage mixture, fontina, ricotta, and finally the remaining parmesan. 15. Bake until crust is golden brown (18-22 min.), rotating sheet halfway through.

Creamy Swiss Chard Pasta Servings: 4 Amount per serving: 1 cup Ingredients • ½ cup fat free sour cream or plain yogurt • 1 lbs Swiss Chard • ½ cup milk • 1 tbsp olive oil • ¼ parmesan • 2 garlic cloves, smashed • 1 lbs fettucine paste, cooked to package • ¼ cup onion, chopped instructions • 2 large tomatoes, chopped Directions 1. Wash Swiss chard and cut into small pieces. 2. Heat oil in large 2 quart saucepan over medium high heat. Add Swiss chard, garlic, and onion, and cook 1- 2 minutes, stirring occasionally. 3. Reduce heat to low. Add tomatoes, sour cream, milk, and parmesan. Stir to combine. 4. Add cooked fettucine and salt and pepper to taste. Stir well. Serve well cooked through and cheese melts.

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