Asian Greens With Sesame Seeds

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Asian greens are intensely rich in magnesium and Vitamin C. Sesame seeds (and oil) are nourishing and calming, particularly to the Ayurvedic dosha, vata.

The perfect protein to pair with the Asian greens: Two organic eggs lightly fried in coconut oil and tossed with the anti-inflammatory herb, turmeric.

Delicious!

Further Food Nutritionist Commentary:

While coconut oil is trending, be mindful that it’s high in saturated fat. Specifically, while 84% of its calories derive from saturated fat, in comparison 14% of olive oil and 63% of butter's fat is from saturated fat. Rich in B vitamins and minerals, such as calcium, iron, magnesium, phosphorus, zinc, copper and selenium, sesame seeds contribute to bone health, red blood cell development and fluid balance. When sprinkled over steamed vegetables or over a stir fry, these small seeds add another layer of crunch and a healthy fat, at 1 oz serving, sesame seeds contain 13 g sat.

By Nikki Nies, MS,RD, LD

Asian Greens With Sesame Seeds

  • Prep Time:5 minutes
  • Cook Time:5 minutes
  • Servings: 2

Ingredients

1 ½ pounds Asian greens, baby spinach, or kale
1 teaspoon coconut oil
3 tablespoons toasted sesame seeds
1 tablespoon + 1 teaspoon tamari sauce
½ teaspoon rice vinegar
½ teaspoon dark sesame oil

Instructions

  1. In a cast iron pan, add 1 cup of water and bring to the boil. Add the greens. Cook until wilted. Drain the excess liquid then toss in coconut oil.
  2. In a bowl, combine the tamari and rice vinegar. Stir in the sesame seeds. Toss the dressing with the greens until it is lightly coated.
  3. To serve, drizzle with the sesame oil and extra sesame seeds.
In a cast iron pan, add 1 cup of water and bring to the boil. Add the greens. Cook until wilted. Drain the excess liquid then toss in coconut oil. In a bowl, combine the tamari and rice vinegar. Stir in the sesame seeds. Toss the dressing with the greens until it is lightly coated. To serve, drizzle with the sesame oil and extra sesame seeds.

Nutrition Information

Per Serving: Calories: 263; Total Fat: 12 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Polyunsaturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 200 mg; Potassium: 1711 mg; Carbohydrate: 33 g; Fiber: 13 g; Sugar: 9 g; Protein: 16 g

Nutrition Bonus:

Vitamin C: 680%; Vitamin A: 680%; Iron: 35%; Calcium: 59%

 

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