January 26, 2022

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The Vegan Braised Greens Recipe This Nutritionist Loves

A vegan take on traditional braised greens

Braised greens are a traditional part of many family dinners throughout the fall and winter seasons. But this staple side dish is typically made with chicken broth and bacon, which add flavor but also sodium and saturated fat. Preparing greens without these animal-based add-ins can result in a bland, unappealing batch.

With the right healthy food swaps, however, you can whip up a version that’s lighter, healthier, and just as satisfying as its conventional counterpart. (Try these nutritionist-approved cozy fall recipes.)

Nutrition of kale

I chose this powerhouse cruciferous vegetable because many of my private practice clients ask for new ways to enjoy kale beyond kale salads and smoothies. Also, there are numerous kale health benefits. But collard greens, alone or combined with kale, also work well in this recipe.

Kale is one of the most nutrient-dense foods on the planet. It’s packed with health-protective antioxidants and provides fiber, vitamins A, K, B6, and C, and minerals, including calcium, potassium, copper, and manganese. That’s an impressive nutrient punch for just 33 calories per cup.

This leafy green is also heart-healthy. Kale consumption has been shown to reduce cholesterol by upping its excretion and preventing cholesterol from being reabsorbed from the digestive system into the bloodstream, according to research published in Food Chemistry.

Another study, published in Biomedical and Environmental Sciences, looked at what happened to high cholesterol counts in men who regularly had kale. They found that downing kale juice daily for 12 weeks upped the men’s “good” HDL (high-density lipoprotein) cholesterol by nearly 30 percent and decreased “bad” LDL (low-density lipoprotein) by 10 percent while improving antioxidant status.

How to make vegan braised greens

Swap chicken broth for low-sodium organic vegetable broth

I opted for low-sodium organic vegetable broth from Trader Joe’s instead of regular chicken broth. In addition to trading an animal ingredient for a plant-based alternative, the switch saves over 400 mg of sodium per cup. (Also, here’s what you need to know about bone broth.)

Swap bacon for apple cider vinegar, onions, and garlic

In place of bacon, the umami flavor in this recipe comes from a combination of apple cider vinegar, onions, and garlic. A study in Diabetes Care found that apple cider vinegar improves post-meal insulin sensitivity— how sensitive the body is to the effects of insulin—by up to 34 percent, after a high-carb meal in people with insulin resistance or type 2 diabetes. (Learn more about the growing epidemic of insulin resistance.)

Yellow onion and garlic, both members of the allium family, provide robust flavor and protective health benefits. A review of studies published in 2019 in Food Science & Nutrition suggests that consuming allium plants may help prevent several types of cancer.

Add maple syrup

Gallery: A Cup Of Bone Broth Can Have Up To 20 Grams Of Protein (Women’s Health)

a plate of food on a table: When the weather gets chilly, you instinctively reach for something warm and soothing to sip. And while yummy hot chocolate is an awesome treat, there’s another buzzy beverage that’s even better for you: bone broth. Don’t get bone broth confused with stock, though: “Bone broth is made by boiling bones from chicken, beef, or turkey, and will usually cook for more than 24 hours,” says Brittany Modell, RD, CDN. “Stock is usually water simmered with vegetables and animal bones. The cooking time for stock tends to be shorter.”That prolonged cook time allows cartilage in the bones and connective tissues of the meat to break down into collagen protein—and into the broth. “A cup of bone broth can have up to 20 grams of protein,” says Lauren Slayton, RD. “It also has a ton of other vitamins and minerals, including calcium, magnesium, and phosphorus, as well as collagen protein, which I like to call nature’s Botox!” Some initial research in animals suggests that the gelatin (a substance collagen can turn into) in bone broth may support a healthy gut; while other studies suggest bone broth can boost joint health.You can always make your own bone broth, but if you’re strapped for time, store bought is totally fine. Slayton recommends buying ones made with organic and grass-fed meat whenever possible, since you’re basically distilling (and consuming) the essence of the bones. And bone broth is not just for sipping. You can use it as a base for sauces and stews, or use it to replace some oil when cooking vegetables, fish or meat, suggests Modell. Here are the best bone broths to buy, according to nutritionists.

Maple syrup perfectly balances the slight bitterness of the kale. This natural sweetener is packed with antioxidants, as well as manganese, a mineral needed for bone health, collagen production, and wound healing. (Here’s how to gauge if you’re consuming too much sugar.)

Braise the kale

Braising the kale results in a chewy but tender texture that’s melt-in-your-mouth delectable. The finished dish is also aromatic and provides a nicely balanced combination of sweet and sour, with just enough salt.

Tip: Serve the greens as part of a balanced plant-based meal. Consider pairing it with oven-roasted cauliflower or red bell peppers, vegan mashed potatoes or sweet potatoes, and protein from lentils, BBQ beans, or black-eyed peas. I hope you’ll agree that the recipe is also tasty enough to satisfy the non-vegan members of your family.

Vegan Braised Greens



a plate of food


© Courtesy Cynthia Sass, MPH, MA, RD, CSSD


Serves 4

Ingredients:

¼ cup extra virgin olive oil

½ cup finely chopped yellow onion

4 cloves garlic, minced

3 cups low-sodium organic vegetable broth, divided

8 cups kale, roughly chopped

2 tablespoons raw apple cider vinegar

2 tablespoons maple syrup

½ teaspoon sea salt

½ teaspoon ground black pepper

Instructions:

Over low-medium heat combine olive oil, onion, and garlic in a saucepan with a half cup of the vegetable broth. Stir continuously until onions are translucent. Add the rest of the broth, along with the remaining ingredients, bring to a quick boil, and then reduce to a simmer.

Cook uncovered for 45 minutes. Use a slotted spoon to transfer the greens from the pan to your serving dish. Cover the greens with a spoonful or two of the remaining sauce from the pan and serve hot.

The post The Vegan Braised Greens Recipe This Nutritionist Loves appeared first on The Healthy.

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