Sweet Potato Greens—the undiscovered green (and cheap eat!)

Think spinach – but cheaper. Much cheaper. 

Sweet potato leaves as you might find them at a store or market*

At my local farmer’s market, I can get a full plastic grocery-sized bag of these sweet potato greens (which are literally just the green, above-ground part of the sweet potato plant) for $1.00.  When I compared the volume of plant-to-cost ratio of $2.99 per bunch spinach at Whole Foods, I would guess that I got 5 times the volume of plant. So, 5x $2.99= $14.95 at Whole Foods vs. $1 at my farmer's market.

That’s a savings of nearly $14 off the bat!

But wait, there’s more! For fully-grown adult spinach, you generally have to eat the leaves and either discard or separately cook the more fibrous stems to get something edible. The allure of spinach for most people is the leaves – a quick wilt in some olive oil, salt, and pepper—maybe some chopped garlic and crushed red pepper flakes with a squeeze of lemon at the end—and you’re done! Most people I know toss out the stems. They’re just not worth the extra effort to the non-foodie who’s not on a tight food budget.

Sweet potato greens are different. I took my kitchen shears and cut the stems midway. Basically, I cut off the largest, thickest part of the bottom of the stems, but left about 6 to 8-inches of stem attached to the leaves. I roughly chopped this (stems with leaves) and cooked as above for simple spinach. This is excellent with an over-medium egg (or sautéed tofu) and sprouted-grain toast for a complete and healthy breakfast.

What are SWEET POTATO GREENS?? Sweet potato greens are literally just the top of the sweet potato plant. The orange part in the picture is what you're used to seeing in a traditional market; it grows under the ground as a root. The greens that I talk about in this post are the green parts you see in this picture; they grow above ground. The greens are often discarded in the United States and most other countries who eat this prized tuber. In other places, like Thailand and Northeast China, they also eat the greens.

Sweet potato plant right after being pulled from the earth**

Taste is where it’s at!

The results were very similar. If you didn’t tell someone, they’d never know. By my palate, they have a little less bitterness than spinach. This is due to the lower oxalic acid content. Oxalic acid is compound found in many greens that contributes bitterness and inhibits calcium absorption. Bonus – get more of that calcium from the sweet potato greens! In a hearty portion, you’ll also get 3-4 grams of protein, some iron, fiber, vitamin C and vitamin A.

Price check in: You can chop and cook the thicker stems, just like adult spinach and have little to no waste.

Recipe Recommendations: Use anywhere you’d use spinach leaves

o   Salads

o   A couple of handfuls raw into smoothies

o   Spinach enchiladas

o   Pasta

o   Cooked first then added to wood-fired pizza

o   Simple Sautéed spinach

o   Palak recipes (Indian recipes using spinach)

o   Quiche

o   Soups

o   Wilted/Warm Spinach Salads

o   Casseroles

o   Spinach Dip

I ate my breakfast too quickly to take a pic! Another delicious sweet potato greens saute pic #

Wrap-up:

For the life of me, I cannot figure out why more people don’t eat these greens! Clearly, availability is a big issue in the United States, but we have plenty of sweet potatoes. All it would take to get greens more widely available would be for people to start asking for them at grocers and farmer’s markets. Who wouldn’t want to make money on something that they generally throw away?

Next time you’re at a farmer’s market or Asian market, look out for sweet potato greens, try something new, improve your health and save some $$!

*Photo credit: Thaifoodandtravel.com

**Photo credit: ces.ncsu.edu

#Photo credit:  www.greenthumbish.net

Is fresh or frozen produce better for you?

I was recently interviewed by Harvard Men's Health Watch about the health benefits and pitfalls of fresh and frozen produce.

VS.

So which is healthier, you ask?

Read "Fresh or frozen produce? The health benefit is in the mix" to find out!

Photo credits top to bottom: bostonmagazine.com, zazenlife.com, scrubbing.in, nutribulletblog.com.

Tips for Eating Healthy On the Go

"I don't have time to eat healthy."

"This week is really busy.  I'll have to try to eat better next week."

"Someday when I'm less busy, I'll eat better."

"That (healthy thing) takes too long to cook."

It's time to throw those excuses out the window! Check out the interview in this month's, Harvard Health Letter with Kathy McManus, Director of the Department of Nutrition at Brigham and Women's Hospital in Boston and me about our Tips for Eating Healthy On the Go.

Save time with a Smoothie

Photo credit: thelemonbowl.com

If you feel inspired by the "Try a Smoothie" section, here is one of my favorite smoothie recipes. It's a great meal replacement or workout recovery drink. In addition to the nutrition information shown below, this smoothie contains 5 times the recommended minimum intake of omega-3 fatty acids! This is due largely to the chia seeds, which are one of the richest sources of omega-3s.  Chia seeds have nearly 9 times the omega-3s by weight that salmon does!

Chia Seeds

Photo credit: dineoncampus.com

Michelle's Favorite Smoothie

1 cup unsweetened soymilk
1-1/2 Tablespoons chia seeds
1/2 banana
3 scoops (or 1-1/2 servings) protein powder (I use vanilla-flavored soy protein from Trader Joes or Whole Foods)
1 handful frozen mango or pineapple
1 handful frozen strawberries
1 handful frozen blueberries
1-2 Tablespoons of honey, agave, sugar or Splenda (sweeten to taste)
2 kale leaves (large ribs removed) or 2 large handfuls fresh spinach, optional
Water (about 1/2 cup)

1. Blend soy milk and chia seeds until chia seeds are pulverized and the mixture appears a white with a bunch of black specks.  This only takes a few seconds in a commercial blender, but takes 1-2 minutes in a common household blender.

2. Add remaining ingredients and blend until smooth.  Add enough water to blend and make the smoothie the thickness and consistency you want.  Sweeten to taste.  I use 1 Tablespoons sweetener, but many people like it a bit sweeter.

3. Pour and serve.  As long as you're OK eating this with a spoon, you can keep it for up to a day in the refrigerator. The chia seeds soak up a lot of the liquid if left to sit.

Yield: Two 12-16 ounce servings

Smoothie nutrition facts per serving

*If you use Splenda or other non-calorie sweetener, subtract 8g of carbohydrates and 32 calories per serving from the nutrition facts above (i.e. 28g carbs, still 9g fiber, and 269 calories per serving). 

Quick Tip - Instant Brown Rice (that doesn't taste like it!)

Now that brown rice is becoming more mainstream, I hear fewer complaints from people about brown rice tasting different than white rice.  These complaints are often replaced by comments like, "I would eat brown rice, but it takes so long to cook!"  Having been in a time crunch myself for more years than I can count at this point, I came up with a solution that allows me to have great-tasting instant brown rice for most meals.  For other meals, I have a fun project for kids (or the kid-at-heart).

Affectionately called "rice castles" or "rice cubes" - ready to go into the freezer

1) First, choose a night when you'll be in the house for 45 minutes or so whether or not you plan to eat brown rice that night.

2) Rinse several cups of rice (enough for multiple meals) in a mesh strainer or swish in a bowl full of water.  Repeat until water is clear and drain well.

3) For each cup of brown rice you measured out and rinsed, add 1.75 cups water to a pot along with the rice.*  Add a pinch or two of salt (optional).

4) Bring to a boil, stir well, immediately turn to lowest possible heat and cover.  Set a timer for 35-40 minutes.

5) When timer goes off, remove pan from heat but DON'T UNCOVER.  Allow to sit at least 10 minutes before eating.  Rice continues to cook after removing it from heat.  

6) After resting, rice can be eaten.  Allow leftover rice (or all of the rice if not eating that day) to cool to a temperature you're comfortable handling it at.

7) Take a measuring cup the size of your usual serving of rice for 1 person (anywhere from 1/2-1 cup) and pack rice into in, then overturn measuring cup and tap the edge on a sheet pan to get your very own rice "sandcastle" to pop out.  Repeat with remaining rice until you run out.  

8) Place the sheet pan with all of your rice "castles" on it into the freezer and allow to freeze overnight. The following day, overturn sheet pan onto kitchen counter and rice "castles" will come off.  Put them into ziplock bags and store in the freezer for later use.  I can fit about 8 into a gallon ziplock bag.

9) For instant rice on another day, take one rice "castle" or "rice cube," as I'm fond of calling them, out of the ziplock bag.  Put it into a bowl, sprinkle a few drops of tap water over it, cover with a plate and heat in the microwave for 1-2 minutes.  The rice is ready and tastes freshly cooked.  This is MUCH better than that terrible instant rice you buy at the store either in the pantry or freezer sections. (That stuff tastes truly awful to me!)  

*NOTE: the amount of water listed here is less than it says on the bag/box of rice you purchased because most of us actually don't end up draining the rice very well and a lot of water clings to in.  In my experience making hundreds of batches of rice this way, the amount listed here will be more accurate if you rinse rice before cooking.  Rinsing rice before cooking helps produce cooked rice that doesn't turn into a mushy, sticky, pasty mess.

Summer - the season for salsa

It’s summer.  The weather is hot.  And nothing beats fresh tomato salsa, guacamole and a cold beer on days like this.  In my neck of the woods, local tomatoes are only just starting to trickle into the markets.  The following recipe uses a mixture of fresh and canned tomatoes, which not only tastes great, but extends the fresh salsa season and shows how to make a more affordable salsa without sacrificing taste if fresh tomatoes aren’t very affordable where you live.  I’ve actually compared salsa made only with fresh tomatoes and this salsa and the winner was this version.  It seems that the canned tomatoes give a somewhat concentrated tomato flavor which, when combined with the fresh tomatoes, lends a more complex flavor profile. The key for this recipe is that the fresh tomatoes you do use must have TASTE!

Tomato Salsa - the finished product

Tomato Salsa

2-3 cloves garlic, smashed and roughly chopped

2 Jalapeños, seeded and coarsely chopped*

¼ - ½ bunch cilantro, remove any large stems, tear up into approximately 2” long pieces

2 limes, juiced

¼ teaspoon kosher or sea salt, optional

1 medium yellow onion, chopped roughly into 1-2” pieces

2 medium tomatoes (the on-the-vine type work well) or 1 large beefsteak tomato, chopped roughly into 1-2” pieces

1-28 oz can Peeled Plum Tomatoes in Juice, drained of juice

Directions:

1. Place the garlic, jalapeños, cilantro, salt and lime juice in a food processor and pulse until finely chopped.  For mild salsa, don't include any seeds or pith from the jalapeños.  For medium salsa, include seeds and pith from ½ a jalapeño. For hot salsa, include more of the pith and seeds.

2. Add the onion, fresh and canned tomatoes and pulse until chopped to desired consistency.

Makes: 1 quart

Serving: can be served right away, though the flavor is a bit better if allowed to sit for an hour before.

Store: in a covered container in the refrigerator.  Keeps 5 days.

*The accompanying video shows the easiest way to remove the seeds from jalapeños and regulate the heat of the salsa.

Video: how to remove seeds and pith from jalapeños and regulate the heat of the salsa.

Basic Techniques Series Lesson 3: Cooking Beans

(imported post from "A Chef in Med School" 9/10/2009)

Basic Techniques Series Lesson 3: Cooking Beans

This cooking demonstration shows how to cook dried beans with very little hands-on time and store them for quick use later. Tips are also given on how to improve the taste and reduce the sodium of canned beans.

Basic Techniques Series: Vinaigrettes (Lesson 2, Part 2)

(imported and edited post from "A Chef in Med School" 9/10/2009)

Basic Techniques Series: Vinaigrettes (Lesson 2, Part 2)

Making Hearty, Deli-style Salads:

Potluck fare or a quick meal on-the-go

This is Part 2 of 2 of the Basic Technique Series Lesson 2: Vinaigrettes. This cooking demonstration shows how to use the vinaigrette made in Part 1 (or any salad dressing that you purchase at the store) to make a hearty, deli-style salad - which is simply a salad made of a dressing on any combination of whole grains, beans, vegetables, fruits, seeds/nuts and/or other protein. This technique will give you endless options for making a quick weeknight dinner, meal-on-the-go or a dish to take to a potluck. Many time-saving tips are given throughout. The example recipe used here is "Southwestern Vegetable & Brown Rice Salad with Lime Garlic Vinaigrette." The recipe is posted below.

Hearty, Deli-Style Salad

This recipe is the base recipe from which the “Southwestern Salad with Lime Garlic Vinaigrette” (below) recipe was adapted.  This recipe is not meant to be specific, but rather to give only the essential parts of a recipe for making an infinite number of hearty, deli-styles salads limited only by your imagination.  It focuses on the use of whole grains, healthful oils, lean protein sources and high-fiber, nutrient-rich vegetables and fruits so that you always have a healthful meal in your repertoire that can be ready in minutes with whatever you have on hand. 

Ingredients (example recipe)

1 part prepared and cooled Whole Grain(s) and/or Bean(s) of choice (example: 4 cups)

1 to 1-1/2 parts vegetables and/or fruits of choice, peeled, sliced, diced or otherwise prepared (example: 4-6 cups)

1/16 to 1/8 part toasted nut(s) or seed(s) of choice (example: 1/4 to 1/2 cup)

Dried and/or fresh herbs and/or spices, optional, to taste

1/8 to 1/4 part vinaigrette or other dressing of choice (example: 1/2 to 1 cup)

Salt, Pepper, to taste

Directions:

1. In a large bowl, mix together whole grains, beans, vegetables, fruits, nuts, seeds, herbs and/or spices that you have chosen to use.
2. Dress with vinaigrette, erring on the side of using too little; you can always add more.  A properly dressed salad had a thin, shiny coating on all ingredient without any dressing pooling in the bottom of the bowl; add dressing accordingly.  Season with salt and pepper to taste. 
3. Toss the salad together and taste.  At this point, adjust the seasoning with salt, pepper, herbs and spices.  If you are waiting to serve the salad for several hours or the next day, you will want to taste for seasoning again prior to serving.

Yield of example recipe proportions: 8 – 10 cups, or approximately 12 side servings or 6 main dish servings.

Storage: This salad taste good right away, but is best after sitting for a couple of hours.  It can be stored in the refrigerator in a sealed container for up to five days.  This is a great make-ahead recipe to use for a meal one night of the week and for lunch later on. 

Serving suggestions: This is great served over fresh salad greens.  This recipe has a complete protein profile without any additional ingredients, but it also tastes great with the addition of you leftover grilled, sautéed or roasted protein of choice (tofu, tempeh, poultry, et cetera).

Jicama (actual size varies but most I see in the grocery store are generally bigger than a large baking potato)

Southwestern Salad with Lime Garlic Vinaigrette

This is the recipe used in the video, above.  It uses a variation on the “basic vinaigrette” from “Vinaigrettes, Part 1” and the “Hearty Deli-style Salad,” also above.

Ingredients

¼ cup freshly squeezed lime juice (*zest one of the limes before juicing if you wish to add chopped zest for extra lime flavor)

1-2 clove(s) garlic, finely minced or grated or ½ teaspoon minced garlic (the type sold in a jar pre-minced)

½-3/4 cup extra virgin olive oil

1 Tablespoon chopped pickled or 1 chopped fresh jalapeno pepper (discard seeds if you don’t want it spicy)

Pinch of salt

Freshly ground black pepper

1 teaspoon ground cumin

1 teaspoon ground coriander

2 cups julienne (1-1/2” length strips) jicama

1 small cucumber, medium (1/2”) dice

1 small red bell pepper, small (1/4”) dice

2 small carrots, grated or shredded

3 scallions, finely sliced or chopped

1-2 Tablespoons chopped fresh basil

½ cup chopped cilantro

¼ cup toasted pepitas (i.e. pumpkin seeds or other seeds, like sunflower seeds or pine nuts), optional

4 cups fully cooked, room temperature, brown rice

Salt & freshly ground black pepper, to taste

1 avocado, peeled, pitted and cubed, optional

Directions:                 

1. In a medium mixing bowl, mix garlic (and lime zest, if using) into the lime juice and let it sit for at least five minutes, then whisk in the oil in a slow stream.

2. Taste and adjust acidity: the final vinaigrette should have a tangy flavor, but not be so sour as to cause puckering when you taste it.  If it is too sour, add a bit more oil; if it is not sour, add another tablespoon of lime juice.

3. Stir in jalapenos.  Season with a pinch of salt and pepper, to taste.

4. Whisk the cumin and coriander into the vinaigrette or still the spices directly into the salad, it doesn’t matter which you choose.

5. In a large mixing bowl, combine herbs, vegetables, pepitas and rice (basil, cilantro, cucumber, red pepper, carrots, scallions, jicama and brown rice).

6. Pour dressing over the top, adding just enough that when stirred well, the salad glistens with the vinaigrette but there is no vinaigrette pooling in the bottom of the bowl.

6. Season to taste with salt and pepper.

7. Wait to chopped and add avocado until just before serving to prevent it from turning brown and mushy.

Makes: about 8 cups (10 side servings or 5 main dish servings)

Serving suggestions: This is great served over fresh salad greens.  To add more protein try stirring in black beans or any leftover grilled, sautéed or roasted protein of choice (tofu, tempeh, poultry, et cetera).

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WEB READERS: If you try the recipe, please share your ingredient ideas and what you liked or didn't like about the taste of the final dish in the comments section to inspire (or warn!) others.