For a lot of people, working with greens is reminiscent of a high school science project. I used to feel that way too. I remember the first time I brought home a bunch of Swiss chard. I laid those big, leafy stalks on my counter and thought to myself, “Should I just put these in a vase and stare at them? Or should I wait until summer and fan myself with them?” The truth is, for many of us, our aversion to greens goes back to childhood because kids are very sensitive to bitter tastes and, many greens, if not prepared properly, can be bitter. However, all it takes to remove that bitter taste is a very simple fix: a quick bath in olive oil and a little heat. Sautéeing chard in olive oil—or any green, for that matter—makes the flavor and consistency much more palate friendly. Adding orange to the mix makes these greens especially yummy, and that’s a great thing because greens and the phytochemicals they contain are a must-have for maintaining health.

　　

Ingredients

serves 4

　　2 tablespoons extra-virgin olive oil

　　1 teaspoon minced garlic

　　Pinch of red pepper flakes

　　2 tablespoons dried cranberries

　　1/4 cup freshly squeezed orange juice

　　6 cups stemmed and chopped Swiss chard, in bite-size pieces

　　1/4 teaspoon sea salt

　　1/2 teaspoon orange zest

　　1/4 teaspoon maple syrup

　　

Step 1

Heat the olive oil in a large sauté pan over medium heat, then add the garlic, red pepper flakes, cranberries, and orange juice and sauté for 30 seconds, just until aromatic. Add the chard, salt, and zest and sauté until the color of the chard begins to darken and intensify. Use a slotted spoon to transfer the greens to a bowl, then bring the liquid in the pan to a boil. When the liquid shrinks in from the sides of the pan and thickens a bit, stir the greens back in, then stir in the maple syrup. Do a FASS check. You may want to add another pinch of salt. Serve immediately.

　　

variation

Step 2

To make this a real jewel of a dish, omit the cranberries and sprinkle 2 tablespoons of gorgeous ruby red pomegranate seeds over the greens just before serving.

　　

rebecca’s notes

Step 3

The flavor of this dish is greatly intensified by reducing the liquid in the pan. Take the time to perform this step. Your taste buds will be rewarded.

　　

Step 4

One trick to preparing greens is ripping them off their tough stems. This makes them easier to eat and digest. You can chop the chard stems into small pieces and add them to the pan earlier so they have a chance to cook more.

　　

storage

Step 5

Store in an airtight container in the refrigerator for 5 to 7 days.

　　

nutrition information

Step 6

(per serving)

　　

Step 7

Calories: 90

　　

Step 8

Total Fat: 7.2g (1g saturated, 5g monounsaturated)

　　

Step 9

Carbohydrates: 7g

　　

Step 10

Protein: 1g

　　

Step 11

Fiber: 1g

　　

Step 12

Sodium: 260mg

　　Excerpted from The Cancer Fighting Kitchen, copyright 2017 by Rebecca Katz and Met Edelson. Published with permission by Ten Speed Press.