Zingy Creamy Tahini Sauce with Greens

This zingy creamy tahini sauce takes nutrient-rich greens to an entirely new level. Serve atop a hearty whole grain or seed like brown rice, bulgur or quinoa.

Serves: 2

Ingredients:

• 1 tablespoon tahini, stirred well before measuring
• 1 tablespoon low-sodium soy sauce, wheat-free tamari, or coconut aminos
• 1 teaspoon toasted sesame oil
• Juice of ½ lemon, plus more to taste
• 1 to 2 tablespoons water
• 1 large bunch of greens (chard, spinach, kale, collard, etc.), stemmed, washed and dried
• 1 tablespoon extra-virgin olive oil
• 1 clove garlic, thinly sliced
• Pinch of crush red pepper (optional)
   

Instructions:

1. In a small bowl, combine tahini, soy sauce, toasted sesame oil and lemon. Whisk with a fork until lump-free. Stir in water gradually to thin the sauce; you want it thinner, but not watery. Taste and add more lemon juice if needed.
    
2. Coarsely chop or tear greens into smaller pieces, about 4 inches long.
    
3. Heat oil in a large skillet over medium-high heat.
    
4. Add garlic and optional crushed red pepper. Stir to keep garlic from burning, about 15 seconds.
    
5. Add greens, a few bunches at a time, tossing with tongs to evenly coat with oil.
    
6. Cook until greens are wilted, about 5 minutes.
    
7. Turn off heat and mix the sauce in with the greens.
    
8. Enjoy immediately.

Easy Speedy Sautéed Greens

Knowing how to quickly prepare nutrient-dense dark leafy greens is a valuable and delicious skill.

Yields: 2 servings

Ingredients:

• 1 large bunch of greens (e.g., Swiss chard, collards, kale, etc.)
• 1 tablespoon extra-virgin olive oil or coconut oil
• 1-2 garlic cloves, minced or thinly sliced
• Few pinches crushed red pepper flakes (optional)
• Pinch of sea salt and black pepper

Instructions:

1. Rinse greens well; tear or cut leaves away from stems and discard stems; coarsely chop*
    
2. Heat a large skillet over medium-high heat
    
3. Add greens, a few handfuls at a time, stirring constantly (tongs work well for tossing)
    
4. Toss in garlic, red pepper flakes and salt (be careful not to burn the garlic)
    
5. Cook until just tender, tossing frequently for about 2 to 5 minutes depending on the type of greens (you may need to add a splash or two of water and/or cover the pan for a few minutes to steam firmer leaves)
    
6. Season with freshly ground black pepper

*For kale and collards, remove and discard the tough, thick center stems.  For Swiss chard, chop the bottom stems and sauté for a few minutes before adding the leaves.

Southwestern Quinoa Corn Salad

This simple recipe featuring mega-healthy quinoa and fresh summer corn has a spicy, zesty kick that’s sure to add a little sizzle to your supper.

Native to South America, quinoa (pronounced keen-wah) is a protein-rich seed with a fluffy, slightly crunchy texture and light nutty flavor. In addition to protein, it’s also high in iron and calcium, and is a good source of manganese, magnesium, copper and fiber.  Most commonly considered a grain, this ancient superfood was once considered "the gold of the Incas" due to its high nutrient content. Quinoa is gluten-free and ranges in color from pale yellow to red, brown and black.

It's important to rinse quinoa seeds well as they are naturally coated with saponin, a bitter substance that protects them against birds and other predators. Pour the quinoa in a large bowl filled with cold water and rub the seeds for a few minutes to release the saponin resin. Then put the quinoa into a fine mesh strainer and hold it under running water, rinsing until the water runs clean.

Cooked quinoa freezes well. Consider preparing extra to have on hand for quick-prep meals. Allow to cool, then place in a plastic bag, flatten and seal. Thaw in the refrigerator overnigt or for several hours.
 

Southwestern Quinoa Corn Salad

Ingredients:

• 1 cup quinoa
• 1 1/2 cups water
• 1/2 tsp salt
• 2 1/2 cups corn, fresh or frozen
• 1 small red onion, minced
• 2 jalapeno peppers, seeded and minced
• 1 red pepper, finely diced
• 3 tbsp lemon juice
• 3 tbsp lime juice
• 1/4 cup chopped cilantro (or more to taste)
• 3 scallions, minced
• 2 tbsp finely minced chives
• 1 tsp salt
• 1/2 tsp Tabasco or chipotle sauce (or to taste)
• Avocado, diced (optional)

Instructions:

1. Place quinoa in a fine mesh sieve or strainer and rinse thoroughly with cold, running water.
    
2. Bring water to boil in a small pot.
    
3. Add the quinoa and salt and bring to boil again.
    
4. Cover and reduce heat to low for 15 minutes.
    
5. Turn of heat and keep the pot covered for an additional 5 minutes.
    
6. Strain off any excess liquid and spread the quinoa out on a tray to cool while preparing the other ingredients (or make ahead of time and let cool).
    
7. Steam or lightly sauté corn until just tender.  Cool to room temperature.
    
8. Combine all the ingredients in a large bowl and gently toss.
    
9. Season with additional salt, pepper or hot sauce to taste
    
10. Serve with fresh lime wedges and top with diced avocado (optional).

Adapted from rebar: modern food cookbook.