Preventing Macular Degeneration with Greens

Spinach with Lemon and Garlic

• 2 teaspoons extra-virgin olive oil
• 2 cloves garlic, minced
• 2 teaspoons lemon juice
• 1 teaspoon lemon zest
• 1/8 teaspoon freshly ground pepper
• 1 1/2 pounds fresh spinach, washed and trimmed

First, heat oil in large saute pan or wok. Saute garlic over low heat until golden but not browned.
Next, raise heat to medium, add lemon juice, zest, salt, pepper, and spinach. Immediately life out of pan using tongs (leaving liquid in pot) and place in serving bowl.

Spinach With Golden Raisins and Almonds

• 2 tablespoons golden raisins
• 1 1/2 teaspoons olive oil
• 1 large shallot, minced (about 2 tablespoons)
• 2 tablespoons sliced or slivered almonds
• 1 pound fresh spinach, washed and trimmed
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon kosher salt (optional)
• 1/4 teaspoon freshly ground pepper

First, soak raisins in small bowl of hot water to plump.
Then, heat oil in large wok or saute pan and cook shallots for about 3 minutes, until golden.
Toss in the almonds and cook briefly until they change color. Drain spinach and raisins (reserve raisin water) and stir in. If you need to add some liquid to keep greens moist, use raisin water, a tablespoon at a time. Add the nutmeg, salt and pepper, and toss.
Cover and cook until greens wilt – about 4 minutes.
Stir frequently. If there is liquid left in wok when spinach is done, lift out greens, raisins, and nuts with tongs, leaving liquid in pot.

Kale with Red Onion

• 1 pound kale, washed and stems discarded
• 1 teaspoon olive oil
• 1 cup sliced red onions
• 2 cloves garlic, minced
• 1/4 teaspoon kosher salt (optional)
• 1/8 teaspoon freshly ground pepper
• 1/3 cup reduced-sodium, defatted chicken or vegetable broth

First, bring large pot of water to boil. Immerse kale in boiling water and cook for about 4 minutes, until it turns bright green and wilts. Drain kale immediately. Once it is cool enough to handle, coarsely chop.
Second, heat oil in large saute pan. Cook onions and garlic about five minutes, until onions and garlic about five minutes, until onions wilt and garlic turns golden. Stir frequently. Halfway through cooking, add one tablespoon or water. As water evaporates, it will steam onions, which will speed cooking and keep onions soft.
Third, add chopped kale, salt, pepper, and broth to pan.
Stir and heat through.

Spinach Salad With Fruit And Blackberry-Basil Vinaigrette

• 8 cups torn fresh spinach leaves
• 1 1/2 cups cubed mango (I use mango found in refrigerated jars in the produce section
• 1 1/2 cups sliced fresh strawberries
• 1 cup fresh blackberries
• 2 kiwi, peeled and sliced

Place salad greens and next four ingredients into large bowl. Gently toss.
Blackberry-Basil Vinaigrette

• 1/2 jar (10 oz.) seedless blackberry preserves (may use sugar-free)
• 1/4 cup red wine vinegar
• 6 fresh basil leaves
• 1 garlic clove, sliced
• 1/2 teaspoon freshly ground pepper
• 3/4 cup olive oil

Pulse preserves, vinegar, and next four ingredients in a blender 2 or 3 times until blended. Gradually add olive il and continue to process until smooth. (May substitute blueberry preserves and fresh blueberries for the blackberries.)

Spinach and Lentil Soup

• 1 tablespoon vegetable oil
• 1 cup chopped onions
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• One package (10 oz.) fresh spinach, washed and trimmed of tough stems
• 1/8 teaspoon dried oregano
• 1 cup lentils, rinsed and picked through
• 7 cups reduced-sodium, defatted chicken broth
• 1 teaspoon kosher salt (optional)
• 1/4 teaspoon freshly ground pepper, or more to taste
• 1 tablespoon lemon juice
• 2 tablespoons tomato paste

First, heat the oil in soup pot over low heat. Saute onions and garlic in oil until onions are soft and golden. Add cumin, coriander, and paprika. Stir and cook until aromas intensify.
Second, coarsely chop spinach. Add it to the saute and cook until it wilts.
Third, add Tabasco, oregano, lentils and broth to pot

Stir together remaining ingredients and toss into salad just before serving.