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Recipe: Leafy greens with onions, walnuts

Most people can get a little intimidated by dark leafy greens. One trick to preparing them is by ripping them off their rough spines, as this makes them easier to cook and digest. The other trick to preparing greens is to add some raisins and maple glazed walnuts for a nutrient-packed bite of yum.

Dark Leafy Greens with Caramelised Onions and Maple Walnuts


2 bunches Swiss chard, or kale, washed

1/4 cup chopped walnuts

1 teaspoon maple syrup


2 tablespoons extra virgin olive oil

1 medium-sized red onion, peeled, quartered and thinly sliced

1 clove garlic, minced

A pinch of red chili flakes

1/3 cup raisins or currants

2 tablespoons water

1 teaspoon lemon zest


Remove the tough stems from the chard or kale. (Chard stems, though fibrous, are flavourful and may be saved and cooked separately, for another dish.) Tear or cut the chard or kale into 1- 2 inch pieces. You should have 6- cups, lightly packed. Transfer the prepared greens to a bowl of cold water.

Preheat the oven to 350°F. In a bowl toss the walnuts with the maple syrup and a pinch of salt. Spread the nuts on a small baking pan and bake for about 10 minutes, stirring once or twice, until the nuts are lightly browned and have a toasty fragrance. Cool to room temperature.

In a large saute pan or skillet, heat the olive oil over medium-high heat. Add the onion and 1/4 teaspoon salt. Cook for 3 to 5 minutes, stirring frequently, until the onion begins to soften. Turn the heat to low and cook slowly, stirring occasionally, until the onions are browned in spots and very soft, or caramelised, for about 20 minutes.

Once the onions are caramelised, add the garlic and red chili flakes and stir for about 30 seconds, until you smell the garlic. Add the raisins and stir for about 30 seconds. Add the water and stir briskly, loosening any flavourful bits from the bottom of the pan. Handfuls at a time, lift the greens from their water bath and add them to the skillet. Add 1/4 teaspoon salt and stir to combine. Bring to a boil and cook over medium heat until the greens are tender and the liquid has mostly evaporated, for about 10 minutes. Stir in the lemon zest.

Arrange the greens on a plate or bowl and sprinkle with maple toasted walnuts.

Makes about 3 cups of greens, serving 4.

Nutrition information per serving: 198 calories, 4g protein, 22g carbohydrate, 4g fiber, 12g total fat, 1.5g saturated fat, 6g monounsaturated fat, 4g polyunsaturated fat, 0mg cholesterol, 30mg sodium.

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