Savory Sautéed Greens With Parmesan Cheese

(Keto, Low-Carb, Gluten-Free, Grain-Free & Dairy-Free Option)

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If you thought the only way to eat your greens was in a salad, think again!  During the summer and fall months, when fresh produce is in season, my favorite way to eat greens is to sauté them! 

In this article, I will answer the following questions you may have about sautéed greens, as well as show you how to make this delicious and versatile side dish.

1. Why Should Many Greens Be Cooked?
2. What Greens Work Well With This Recipe?
3. How Do You Make Sautéed Greens?
4. Are These Sautéed Greens Alcoholic?
5. Can Children or Pregnant Women Safely Consume These Sautéed Greens?
6. Can I Freeze Sautéed Greens?
7. What Can I Serve Sautéed Greens With?

Why Should Many Greens Be Cooked?

Proponents of a raw food diet might say that you should only eat raw foods.  The theory is that raw foods provide more nutrients to the body.  It has also been said that the process of cooking food kills natural enzymes, vitamins, and minerals found in the plant.

On the other hand, proponents of cooked foods say that food is easier to digest when cooked.  It is also healthier and may even taste better.  But most importantly,

“It’s not what you eat, it’s what you absorb.”

– Michael Greger, MD

It is true that foods in their raw state may contain more vitamins, minerals and natural enzymes than when cooked.  However, the cooking process often unlocks other nutrients that were previously unavailable, thereby making the nutrients more bioavailable to the body.

One example of this is seen in the assimilation of beta-carotene into the body.  In a 2009 study, found on the National Library of Medicine’s website, women were studied who followed an average Western diet, ate “wholesome nutrition” based on the USDA dietary recommendations or a raw food diet.  The intake of beta-carotene was compared to the beta-carotene found in blood plasma of each woman. 

It was determined that more nutrients found in raw foods are not always better.  Although participants consuming a raw food diet CONSUMED more beta-carotene per day than in the other groups, participants consuming a “whole nutrition” diet actually ABSORBED more of this antioxidant!

Heating foods has also been shown to make lutein (for healthy eyes), lycopene (for healthy heart and bones) and calcium (for healthy bones, more available to the body.  And these are only a few of the nutrients!  In addition, it helps break down tough fibers that often make digestion difficult.  This is especially true for many dark leafy greens, such as collard greens, kale, mustard greens, and Swiss chard.

If you are wondering which foods are better eaten raw versus cooked, I suggest following your instinct.  Does the food taste better raw or cooked?  How do you feel after eating a food raw?  If it doesn’t taste very good or it makes you feel bloated, then it’s a good clue that you should cook that food!

What Greens Work Well With This Recipe?

As it turns out, cooking your vegetables releases antioxidants by breaking down cell walls, which actually boosts the antioxidants absorbed by the body.  There are two families of leafy greens that are often best cooked for maximum nutrient absorption.

1. The Brassicaceae (or Cruciferous) Family

You might think of broccoli, cabbage, Brussel sprouts, and cauliflower when you hear the name cruciferous.  However, there are many leafy greens that are part of this family, as well. These include kale, mustard greens, collard greens, radish greens, and even turnip greens.

Although kale is touted as being one of the most nutrient-dense foods on the planet, all of these leafy greens are quite nutritious.  However, eaten in their raw state, they can be rather bitter. 

The leaves of these vegetables are often times dark green in color, but they can also come in red and purple.  In addition, leaves can be flat or curly and stems are often thick and fibrous.

Cruciferous vegetables, in general, are high in vitamins A, K, and C.  They also contain many powerful antioxidants.  When cooked, some vitamins C and E are lost.  However, copper, folate, calcium and many antioxidants are unlocked for absorption by the body. 

Another component unlocked is glutathione.  This amazing peptide helps the liver cleanse and detoxify fat, boosts immune function, fights cancer, protects the body from environmental toxins, and prevents drug resistance!  You don’t get all of this from eating raw vegetables!

Even more, Kale, specifically, can suppress production of the thyroid hormone, which is responsible for regulating your metabolism, when eaten raw.  So, cooking kale, not only reduces the bitterness in taste, but it may also be more beneficial for your thyroid and metabolism.

2. The Chenopodioideae Family

The Chenopodioideae family of leafy greens includes beet greens, spinach, and Swiss chard.  The leaves of these vegetables can be very colorful, coming in red, orange, and yellow.  Additionally, the high fiber content of their leaves and stalks may aid in lowering high blood sugar and reduce insulin resistance.

These leafy greens are also high in vitamins A, K, and C, as well as many powerful antioxidants.  When boiled or steamed, a large portion of water soluble nutrients are often lost, including vitamin C, folate, B vitamins and thiamin.  Therefore, quicker cooking methods, such as sautéing, stir-frying and blanching, are recommended to reduce the amount of nutrients lost during cooking. 

Cooking also promotes absorption of higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron.  Even more, important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.

I can honestly say that all of the above listed greens work well with this dish.  I have tried them all!  Although I most often make this dish using a combination of kale and Swiss chard, I also really love using beet greens.

How Do You Make Sautéed Greens?

Sautéing greens, especially the ones noted above, is a delicious way to cook your vegetables.  And this sautéed greens recipe is super simple to follow.     

To start, you will only need the following ingredients:

• Avocado Oil, Butter, Pork Lard and/or Virgin Coconut Oil
• Onion
• Garlic Cloves
• Mushrooms (Optional)
• Leafy Greens
• Dry White Wine
• Lemon Juice
• Himalayan Pink Salt
• Parmesan Cheese, grated (Optional)

First, melt your fat of choice in a large skillet over medium heat.  Sauté the onion and garlic for about 1 minute. 

Add in the chopped stems of the leafy greens, along with sliced mushrooms, if using, and the wine.  Sauté for approximately 10 minutes, or until the stems are soft.

Next, add in the leaves and sauté them for about 3 minutes, or until they are wilted.  Be sure to stir the vegetables continuously to ensure that they cook evenly.

Finally, add in the lemon juice and salt to taste.  At this point, you can serve the greens as a delicious side dish immediately.  However, they taste especially delicious if topped with Parmesan cheese!

Why not olive oil?

 

As you can see above, the fat choices listed are avocado oil, butter (preferably grass-fed), pork lard (pasture-raised) and/or organic virgin coconut oil.  What you do not see listed is extra virgin olive oil. 

That is not to say that extra virgin olive oil is not healthy, because it generally is.  However, it should NEVER be heated.  Heating olive oil above its smoke point for even 5 minutes will cause it to break down, lose its health benefits, oxidize and release toxins. 

This is why I never use extra virgin olive oil when cooking.  It’s best to use olive oil for uncooked dishes and salad dressings.  The above listed fats, on the other hand, all have high smoke points and will not lose their health benefits when heated.

 Why use the stems?

When preparing this dish, you can choose to use the stems or not, depending on your preference.  The stems do get soft when cooked and also add a bit more bulk and fiber to the dish.  However, you do not have to use them, if the texture offends you.

 Why Add Mushrooms?

Many people, including myself, are vitamin D deficient.  And adding mushrooms to meals is a great way to add a natural source of vitamin D to your diet.  But mushrooms are healthy for so many more reasons! 

Studies show that mushrooms:

• relieve hypertension,
• improve gastrointestinal health,
• reverse diabetes,
• increase oxygen levels,
• can aid in weight loss,
• prevent cancer,
• lower cholesterol,
• improve bone health, and
• help to remove free radicals in the body (which reduces inflammation and boosts our immune system).

That’s a lot of great health benefits, I know!  So, why not throw a few into your meal a few times a week, I say.  But if you do not like mushrooms, you can absolutely leave them out!

Wine Recommendations

There is no perfect wine to use in this recipe.  Use whatever wine you like or have on hand.  I have used Pinot Grigio, Chardonnay, Sauvignon Blanc and even a Honey Mead wine, and this dish turned out fantastic every time!

Dairy Issues?

I often top my sautéed greens with grated Parmesan cheese, namely because it is the easiest to use and find.  However, I have also used Parmigiano-Reggiano cheese, Romano cheese, and a combination of those cheeses with great success.  I would highly recommend using an organic cheese, though.  As non-organic cheeses are often filled, not only with pesticides, but also with extra hormones and antibiotics. 

That being said, dairy products naturally contain estrogen, since they come from the milk of a female cow.  Added hormones increase the amount of hormones you ingest when you eat these milk by-products, which no one needs in their bodies.  If you have a problem with dairy, or you are just avoiding estrogen-containing foods in your diet, you could simply serve these greens without the cheese.  The dish will still be delicious, either way!

Are These Sautéed Greens Alcoholic?

It might sound like a funny question, but it is certainly a valid one.  After all, dry white wine is one of the ingredients.  And the answer is, yes, some alcohol is retained in the food.  But it is certainly not enough to make anyone notice!

Alcohol, like wine and vodka, aids in releasing flavors in foods that are normally inaccessible.  It also helps keep the dish together, by acting as an emulsifier, preventing the oil and water components from separating.  The result is a dish that has lots of depth to its flavor.

“While large amounts of alcohol tend to trap other volatile molecules in the food, small traces boost their volatility and so intensify aroma.”

– Harold McGee

Alcohol evaporates when it is heated to approximately 172⁰F (78⁰C).  However, the amount of alcohol that evaporates when heated to this temperature depends on the length of time it is heated.      

“Since alcohol evaporates at 172°F (78°C), any sauce or stew that is simmering or boiling is certainly hot enough to evaporate the alcohol.”

– James Peterson

So how long do you have to sauté or simmer a dish to evaporate all of the alcohol?

What Do The Studies Say?

A study was, in fact, conducted on this very subject!  The percentage of alcohol remaining in a dish was calculated in a study conducted by the US Department of Agriculture’s Nutrient Data Laboratory.  The study even calculated the percentage of alcohol retained based on various cooking methods. The results are as follows:

Preparation Method	Percent of Alcohol Retained
Alcohol added to boiling liquid & immediately removed from heat	85%
Alcohol flamed (flambé)	75%
No heat, stored overnight	70%
Baked, 25 minutes, alcohol NOT stirred into mixture	45%
Baked or simmered, alcohol stirred into mixture:
15 minutes	40%
30 minutes	35%
1 hour	25%
1.5 hours	20%
2 hours	10%
2.5 hours	5%
3 hours	0%

So, as you can see, the amount of alcohol added to the dish, the amount of time it was cooked, and the method used for cooking all play a huge role in how much alcohol still remains in the dish, if any at all.  In fact, the size of the pan also matters.  A larger pan that has more surface area was shown to be more effective in evaporating the alcohol while cooking than smaller vessels.

How Much Alcohol Remains?

This recipe calls for one ounce (1 fl. oz., or 2 tablespoons) of dry white wine per serving of greens, which is less than a standard glass of wine (4 fl. oz.).  Also, since you are eating the greens with other foods, your body will not absorb the alcohol as quickly as when you simply drink it.

The trick, then, becomes to add the wine and slowly simmer it, so that it unlocks the inaccessible flavors of the dish, while also reducing the alcohol content as much as possible.

In this recipe, I recommend sautéing the dish for approximately 10 minutes, before adding the greens.  The dish is sautéed for another 3 minutes, while wilting the greens, before finishing the cooking process.  Therefore, of the one ounce of wine added per serving, approximately half an ounce (0.5 fl. oz., or 1 tablespoon) of wine is expected to remain.  That’s a 50% reduction in alcohol content.

If sautéed for a longer period of time, even more of the alcohol will have evaporated.  Although traces of alcohol may remain, it will most likely be minimal and not enough to make you feel drunk.

Can Children or Pregnant Women Safely Consume These Sautéed Greens?

This is a tricky question to answer.  This answer ultimately depends on your belief system. 

Most people, including the medical authorities, agree that drinking excessive amounts of alcohol isn’t safe for anyone.  However, we are talking about a minimal amount of alcohol being added to a dish that is eaten after being cooked and half of the alcohol content has been evaporated.

Does consuming small amounts of alcohol pose risks to the unborn fetus?

Some obstetricians may recommend pregnant women abstain from all alcohol, whereas, others contend that a small, infrequent serving of alcohol is harmless.

An interesting study was done in 2009, by the “Journal of Epidemiology and Community Health,” that found light drinking to be harmless. In fact, the study reported that children born to mothers who drank one or two alcoholic beverages per week during pregnancy performed better on cognitive tests and had fewer behavior problems than children whose mothers abstained from alcohol completely.

Whether to consume this dish or not, while pregnant, is a personal decision.  If you have questions about consuming alcohol while pregnant, check with your health-care provider.

Is it safe for children to consume food prepared with alcoholic beverages?

Again, many people, including health professionals, would say that no amount of alcohol is safe for a child to consume.  However, we must also realize that many children have been consuming small amounts of alcohol for some time now. 

Although it is often overlooked, vanilla extract is 35% alcohol, which is the same proof as Captain Morgan rum!  How often have you added this much loved ingredient to baked goods, smoothies, etc.?  The same rule applies to vanilla extract as it does to any item containing alcohol, when it comes to how much of the alcohol remains during the cooking process.  The amount is most likely minimal.  However, some folks may feel that no amount is safe for children and choose to avoid it altogether. 

If you do choose to consume this dish while pregnant, or serve it to your child, note that it is safer to cook this dish at home, where you have more control over the amount of wine that is used and how long the dish is sautéed.  But please be sure toconsult your physician to determine exactly how much alcohol is appropriate for you and your child.  In the end, it is up to you to determine if it is safe for you or your child to consume these greens.

Can I Freeze Sautéed Greens?

Yes, you absolutely can!  During the late summer months, when greens are aplenty, I often make this dish in bulk and freeze it in glass Pyrex bowls that can be easily served for dinner.  Just remember to label your bowls with the name of the dish and the date before freezing, so you don’t forget what you made and when you made it! 

Then, it is as easy as thawing out the dish the night before and reheating it in the oven for approximately 20 to 30 minutes at 350˚F.  It is best to serve this dish with fresh grated cheese on top, rather than freezing the cheese with the greens, as the cheese tends to melt when reheated and makes it difficult to serve.  It is delicious, nonetheless!

What Can I Serve Sautéed Greens With?

This is a very versatile side dish.  Not only can you make it with a number of different greens, and combinations thereof, but it can also be served with various types of meats.  It goes well with Easy Baked Italian Chicken, Savory Pork Chops, Garlic Baked Salmon and Broiled Parmesan White Fish.  And those are just to name a few!

Be creative and find out how you like to enjoy this dish!  What greens do you like sautéed best?  What meats pair well with your dish?  Whatever you do, enjoy it!

What leafy greens did you include in your sautéed greens?  What did you serve it with?  Please share below.

Related Articles:

• Broiled Parmesan White Fish
• Easy Baked Italian Chicken
• Garlic Baked Salmon