Nutrition Fun Facts: Asian Greens deliver over 21 nutrients including omega-3s, zinc and an excellent source of vitamins C, A and K. (1) Research suggests that glucosinolates are useful in slowing or stopping the development and growth of cancer.
Storage Tips: Store in a loose plastic bag. Greens should be kept damp, but not wet, to avoid wilting. Will keep for up to one week in the fridge.
Preparation Tips: You can use both the crunch stalks and leaves of Asian greens. Slice the Asian greens into half or quarter inch slices and use for salads or stirfrys. You may choose to remove the leaves from the stalks prior to cooking to allow for time for the watery stalks to cook down, but it is not necessary. For maximum health benefits, let greens sit for 5 minutes before cooking.
Recipe: Asian Green Teriyaki Noodle Bowl
FOR THE TERIYAKI SAUCE:
4 1/2 tablespoons seasoned rice vinegar
1/4 cup + 2 tablespoons soy sauce, or soy-free alternative
1 tablespoon sesame oil
3 to 4 teaspoons coconut sugar (or granulated sugar of choice), to taste
2 small cloves garlic, minced
1 1/2 teaspoons minced fresh ginger
1/4 teaspoon red pepper flakes
fresh ground black pepper, to taste
FOR THE STIRFRY:
3 ounces/85g rice noodles
1 tablespoon coconut or olive oil
1 bunch Asian greens
3/4 cup shelled frozen edamame (optional)
2-3 medium carrots, julienned
2-3 green onions, thinly sliced
1-2 teaspoons sesame seeds, for garnish
Recipe adapted from: http://ohsheglows.com/2014/06/03/speedy-veggie-lsquon-brown-rice-noodle-bowl-with-homemade-teriyaki-sauce/#ixzz3tCk8uTKe
Prepare the sauce: In a medium bowl, whisk together the sauce ingredients until combined. Set aside.
For the noodle bowl:
Bring a medium pot of water to a boil. When the water boils, add the noodles and reduce heat to medium-high. Cook the noodles as instructed on the package directions (about 4-8 minutes). Drain.
Meanwhile, preheat a large skillet or wok over medium-high heat. Add the oil and coat the pan.
Add 2 Tbs of the Teriyaki sauce, the Asian greens, frozen edamame and julienned carrots to the skillet and saute 5 minutes, or until the edamame is heated throughout. Stir the drained noodles into the stir-fry mixture along with 2/3 of the Teriyaki sauce. Cook for a couple minutes and then serve immediately with a garnish of sliced green onion and sesame seeds.
Store leftovers in a container in the fridge for 1- 2 days. To re-heat leftovers, add them into a skillet with a bit of oil. Pour on the leftover dressing and toss to coat. Heat over medium until heated throughout and serve immediately.