By Linnea Hagberg, RD; medically reviewed by Alison Massey, MS, RD, LDN, CDE
Here are some suggestions for handling those healthful green leafy vegetables.
Heat a little olive oil in a pan and add chopped fresh garlic. Add cooked greens and stir to coat with the flavored oil. Add crushed red pepper or chopped fresh ginger, onion, or shallot to the pan with the garlic. After they are sauteed, try tossing the cooked greens with vinegar (balsamic, red wine, rice, or another flavorful variety), pepper sauce, fresh lemon juice, reduced-sodium soy sauce, or chili paste. You can also enhance the flavor by adding a few chopped, brine-cured olives, toasted pine nuts or sesame seeds, golden raisins, or a small amount of a low- or reduced-fat variety of cured meat such as low-fat kielbasa, turkey bacon, or smoked turkey.
You can also make a glaze by cooking chopped garlic and ginger in olive oil and adding 1/3 cup orange juice. Cook until the juice is reduced to about 2 tablespoons, then add cooked greens and toss to coat.
There are many different ways to use and enhance the flavor of leafy greens. Try various leafy greens and preparation methods to find your favorite way to include them in your diet.
Source URL: https://www.diabetesselfmanagement.com/managing-diabetes/complications-prevention/eating-for-better-vision-and-healthy-eyes/going-for-the-greens/
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