Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Springtime is Green Time…What to do with Too Much of a Good Thing {Eat Well, Spend Less}

March 18th, 2013 · 21 Comments · Avoiding Waste, Do It Yourself, Frugality, Organic Gardening

How to Dehydrate Spring Greens

“Mom, is this a stick in my soup?”

I admit that we eat some weird food around here, but I really wasn’t serving a soup quite that rustic (on purpose).

I just got busted on a little corner cutting, but I’ll let you learn from my mistake.

As the weather turns from frigid to simply frosty, we here in Michigan tend to shed our coats and open our car windows with great fanfare as soon as the temperature gauge hits 42F on a sunny day.

If you live in warmer climes, you’re sure to think us batty, but believe me: anything other than snow on the ground plus a few sunny rays makes us immediately think of spring.

The daffodils and crocuses agree, as evidenced by the hardy shoots already poking through the garden mulch, hopeful that they won’t get buried in one last springtime snowstorm. The planning for that optimistic greenery had to begin in the chilly days of fall when bulbs are planted, just as planning for summer vegetables usually takes place in January, as seed catalogs cover coffee tables and CSA forms are due.

Last year was our first experience in a CSA, or Community Supported Agriculture program, where a customer pays a lump sum up front and gets a share of vegetables each week throughout the harvest season. CSAs are notorious for one thing, and it’s that which I’m thinking of as spring’s footsteps are heard approaching at the door of winter: Greens.

The first produce available in many climates and the last to disappear from Farmer’s markets, greens like kale, Swiss chard, collard greens, and spinach are notorious for being plentiful in CSAs no matter where in the country you reside.

If eating local and in season is good for you, God must have intended us to eat quite a few greens since they are so easy to grow in so many places. Their list of health benefits is long and varied, so I’m happy to include greens as often as I can and have even found myself buying a random bunch of Swiss chard or kale at the grocery this winter, inspired by last summer’s abundance.

This month’s Eat Well, Spend Less theme is transitioning to spring and spring foods, and I’ve been excited to share this technique with you since last fall.

 

Health Benefits of Leafy Greens

Salmon Spinach Pesto Crustless Quiche (1) (475x356)

Above: salmon spinach crustless quiche; recipe slated for a breakfast eBook coming fall 2013!

Spinach

  • High in protein – go figure!  The highest vegetable protein around! One cup spinach = 12% DV protein.
  • Super duper high Vitamin A
  • High Vitamin K – second only to cauliflower
  • Great source of folate/folic acid, particularly important for pregnant or nursing women
  • Over 25% DV of magnesium, iron, potassium, Vitamin C and manganese
  • Decent source of fiber
  • Carotenoids and flavonoids responsible for many health benefits
  • Protects against heart disease (for multiple reasons!); makes muscles (especially the heart) stronger
  • Anti-diabetes
  • Regulates blood pressure
  • Important for development of unborn babies
  • Protects against age-related memory loss
  • Eye health: prevents cataracts, macular degeneration (age-related blindness)
  • Cancer-fighting
  • Anti-inflammatory (how many issues can this trait treat? Arthritis is just one…)
  • Strong bones/anti-osteoporosis
  • Good for skin health (eczema, acne, psoriasis) and even preventing skin cancer from the sun (have you seen my info on sun protection and skin cancer?)
  • Natural diuretic and laxative (fights constipation)
  • Reduce frequency of migraine attacks

For more on the eye and heart health/diabetes benefits of spinach in particular, as well as how to prepare it (the cooked or raw debate) and what happens to spinach after a week from the field, check out my old post on the health benefits of spinach.

Sources: 1, 2, 3, 4, 5, 6

dehydrating greens (5) (475x356)

Kale

As a cruciferous vegetable, kale actually is in a different family than spinach, even though they’re both “leafy greens” and both very good for you. Here’s kale’s one-two punch against disease:

  • Detoxifies (increase the liver’s ability to neutralize potentially toxic substances)
  • Reduces free radical damage
  • Can prevent cancers, especially bladder and prostate
  • Good for heart health
  • Prevents eye degeneration
  • Promotes healthy skin and immune system
  • Super high Vitamin K and A (think eyes!)
  • Great Vitamin C source
  • Almost 10% DV of calcium in one cup
  • Protects against ovarian cancer

Kale is actually better for you cooked than raw. Cutting 5-10 minutes before cooking optimizes cancer-fighting agents, and lightly steaming is best. Choose organic whenever possible because of pesticide contamination (it’s on the dirty dozen) and since organic kale has more phytonutrients (the good stuff), also because nitrites concentrate in the green leaves. source: my post on cruciferous veggies, which includes more on why and how to cook it.

Abundance: Preserving the Harvest

dried strawberry fruit rolls dehydrator (18) (500x375)

Strawberry fruit rolls, our favorite way to preserve the wealth of strawberries we get for two weeks in June…

No matter how adept you get at using up your greens, sometimes you just can’t eat them all in a week. I learned to throw greens into just about everything, and I even ended up putting a checkbox for “CSA Greens?” on every recipe in Better Than a Box, but there were still weeks with “too much of a good thing.”

If you grow your own, you’ll hit a point at the end of the season when you have a heap of leaves that could nourish you through the winter. You can blanch and freeze them no problem, but whether your freezer is getting full or you just want an even quicker solution, I highly recommend trying dehydrating.

Particularly for the purposes of preparedness and having some foods that don’t need to be kept cold, dehydrating is a great skill to learn. (Check out LPC Survival to purchase preparedness supplies, including organic food storage – use the code “home” for 5% off any order!)

To learn more about how to dehydrate things that might be a little trickier than these greens, for preparedness reasons, gardening, or just eating healthy, check out the GNOWFGLINS eCourse with over 20 weeks of video instruction. Did you know you can dehydrate broth? I didn’t…but Wardeh taught me how!

How to Dehydrate Greens

I was inspired by Jenny’s post about super green veggie powder to use my dehydrator for greens at the end of the season, but I didn’t want to go to all the trouble of her recipe, which includes onions, peppers, etc. I’m sure it’s great for soup and eggs, but I really like including greens in smoothies as well, and onions aren’t a great fit for bananas and yogurt. Smile with tongue out

My philosophy for trying anything in the kitchen is to shoot for the easiest method, the lowest common denominator, FIRST, and then if that doesn’t work, add steps from there.

In this case, simple is wonderful.

dehydrating greens

This is all I had to do:

  1. Wash greens thoroughly.
  2. Pat dry with a tea towel or clean dish towel. You can roll up a bunch and gently shake/compress to get the most water off, but don’t do anything fancy.
  3. Note: I didn’t do this, but you should take the ribs out. See below for details.
  4. Spread in a (mostly) single layer on dehydrator trays. (photo above)
  5. Set dehydrator to 135F (although honestly, anything from 95-150F should work just fine!) for about 2-3 hours.
  6. Unlike fruits, which may get too tough (but still edible) if you over dehydrate, it’s pretty hard to mess up greens. They’re going to be crispy or crispy, no matter what. This batch was in for about 3 hours, and half the dehydrator was filled with something else:

dehydrating greens (8) (475x356)

6. Store the dried out greens in any sort of airtight container at room temperature. Mine are just in a plastic zippered bag, and I also crushed some right in the bag with my hands to make handy dandy “greens flakes” that I can sprinkle into scrambled eggs, soups, or casseroles.

I keep this repurposed Parmesan cheese container next to the stove with the salt and pepper so I remember to use them.

dehydrating greens

They’re much less noticeable than slightly slimy, cooked fresh greens, and my kids end up consuming more. Score for mom!

The only thing I would change is to take a few more minutes while preparing the greens.

Learn from my mistake. Take the ribs out, especially with Swiss chard. You don’t want to tip your kids off that there’s sticks in their soup (or eggs).

If you do get some “sticks,” they totally disappear in smoothies.

All in all, dehydrating greens is an awesome way to preserve the harvest, have non-perishables on hand for an emergency, eat more greens throughout the winter, and save time and money by buying in season and in bulk.

It’s a great way to Eat Well, Spend Less!

See what the others have to say this week on transitioning to spring foods, and I’ll include a Saturday reading roundup of everyone’s posts at the end of the week:

No Dehydrator? Try the Oven!

My mom has tried just about everything I do in my dehydrator in her oven on a low temp, and she has had grand success.

In fact, the very popular kale chips are basically dehydrating the greens, and that happens even at a fairly high temp, usually 350F.

I admit that although I probably should have tried it just for you, I haven’t, but here’s what I would do:

  1. Prep greens the same way but arrange on two large cookie sheets.
  2. Bake in the oven at 200 (or even less) for 20 minutes, then check.
  3. Check every 5-10 minutes thereafter until you know how long it takes in your oven at the temp you choose (all ovens are pretty different).
  4. When crispy like a dried herb (think of the parsley in your cupboard), they’re done.
  5. When they’re close, watch very closely, every 5 minutes or less, because that burnt tinge that happens when greens are in just a smidge too long really has an off flavor that will mess up your smoothies, soups and eggs. Big time. That’s why, even though you could accomplish this at 350F, I would opt for the lower temp because you have a larger margin of “oops” if you aren’t watching as closely as you ought. Life can be distracting sometimes, eh?

To make sure the greens are crispy enough, put them in a bag. If there’s any condensation inside the bag, they need more time.

More on Dehydrators

IMG_9529

If you think you might be interested in buying a dehydrator, you can find them at:

The current class at GNOWFGLINS is all about how to use your dehydrator! For everything! You’ll be amazed at the course list, and there’s also a free video showing how to dehydrate plums. Yum!

I have to say, I really love my 9-tray. Now that I use it so regularly, I can’t imagine being pinned down by only 5 trays! I love doing huge batches of crispy nuts, green bean chips (below), fruit rolls, and dried fruit in the summer, plus quadruple batches of my soaked and grain-free granolas from Healthy Snacks to Go.

fried and dehydrated veggie snacks top image

dehydrating fruit

More Greens Recipes

Creamy Alaskan halibut with Caramelized Onions (8) (475x356)

Creamy Halibut with Caramelized Onions on a bed of wilted spinach

sausage bean and kale soup (foodgawker) (900x675)

Sausage Bean and Kale Soup

sausage spinach pasta toss, one pan recipe

Sausage Spinach Pasta Toss

green smoothies (5) (500x375)

Green Smoothies

tuscan bean soup (5) (475x356)

Tuscan Bean Soup

CSA greens with kale salmon mushrooms crepe (8) (475x356)

 Guest post: 5 Delicious Ways to Use up CSA Greens

lunch - egg with greens sausage and peppers (1) (500x375)

Eggs, sausage and peppers on a bed of wilted greens, with avocado (and more dehydrated greens on top!)

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This post is entered in Pennywise Platter Thursday at the Nourishing Gourmet.

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Kitchen Stewardship is dedicated to balancing God’s gifts of time, health, earth and money.  If you feel called to such a mission, read more at Mission, Method, and Mary and Martha Moments.

Disclosure: There are affiliate links in this post to Amazon, Cultures for Health, and Excalibur from which I will earn some commission if you make a purchase. LPC Survival is a longtime sponsor of KS and I’m happy to include a mention in a post for them. I am also a partner with GNOWFGLINS and receive a kickback for promoting, but I’m a guest teacher with them, too…  See my full disclosure statement here.

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21 Comments so far ↓

  • Christina

    Just yesterday my husband was looking at some crazy delicious and healthy food I was prepping and said with dismay, “The next thing you are going to want is a dehydrator.” He was pretty much spot on. I had no idea I could use it for these. Yeah!
    We also get inundated with greens from our CSA in spring, which I’m looking forward too, but there is only so much salad I can eat. Last year, I tried a recipe for a creamy lettuce soup. Everyone was skeptical, but after the first bite I knew we would be saving that recipe for years to come.

    [Reply to this comment]

    Julie Reply:

    Can you please share this recipe? (Pretty please!)

    [Reply to this comment]

    Jessica Reply:

    I would also like a copy of this recipe. Pretty please with a cherry on top~

    [Reply to this comment]

    Christina Reply:

    Here you go ladies:
    http://www.foodnetwork.com/recipes/emeril-lagasse/lettuce-soup-recipe2/index.html

    If the link doesn’t come through then look up Lettuce Soup on Food Network’s site. It’s from Emeril.
    Oh, and I have a note on my print out that I used basil instead of the other herbs, since that was what I had on hand from the CSA. So, feel free to experiment with the herbs.

    [Reply to this comment]

  • Shaina

    I love this idea. This definitely makes use of all those CSA boxes that come before June, and it lets you keep using them long into the not-so-green-prolific months as well.

    [Reply to this comment]

  • Nikki

    I just found your website today, and I’m so glad I did! My husband got a dehydrator for Christmas and we haven’t experimented with it much, but now I’ve got some great ideas! ( :

    [Reply to this comment]

  • marcella

    I was really inspired by that dehydrated greens post last summer too. Wouldn’t you know it, our CSA revamped their box system and we never ended up with a week of too many greens! My husband keeps asking me when I’m going to make it but we haven’t had greens to spare yet. Maybe this year it will happen for us. We do love our dehydrator for other things though.

    [Reply to this comment]

  • Carol

    Thanks for the tips on how to dry vegetables. I love veggies a lot and it is great to learn how to preserve them especially when they are in season. I guess it is time I invested on a good dehydrator!

    [Reply to this comment]

  • Kris

    Katie –
    You could also get a CSA for the winter – and have kale all year long! =) Seriously though, the farm that I get mine through has greenhouses and grows greens all year long and we got a big bunch of kale this week. Might have to dehydrate it though, just to try it out.

    Can’t wait for spring!

    [Reply to this comment]

  • Peggy

    Oh gosh. My dehydrator runs for a whole day at least once a week with leftover this…too much that…overgrown these…I love it!

    [Reply to this comment]

  • Lydiaf

    I spent a lot of time on raw food sites when I first purchased my dehydrator. I don’t recall seeing “greens powder” as one of the suggestions (I probably missed it!) but it seems so obvious now that you’ve pointed it out. Thanks!

    [Reply to this comment]

  • Jennifer at The Entwife's Journal

    I did this last summer and fall with swiss chard and kale and it has been wonderful. I have plenty of greens to add to scrambled eggs and smoothies. It is so easy as well. I should remember to add more to my soups too.

    [Reply to this comment]

  • Sandi in MN

    I’ve dehydrated other things but never thought about greens. What a great idea, duh! Instead of slimy, mushy and throwing them out, I hate doing that, I’ll try this instead! I love the crushed and sprinkle idea. We used to use a seasoning from Penzey’s Spices that was killer on scrambled eggs. I’ll have to try to mimic that one myself.

    [Reply to this comment]

  • heather

    Katie you are a blessing! Your inspiration has helped me ELIMINATE processed snack food from my pantry and replace it with healthful alternatives that my family loves, make my own yogurt, broth and bread. And now I never have to feel guilty about tossing the remaining kale leaves when I can’t. Eat. Another. Bite. I have sent your Healthy Snacks to Go to my mom, sister and best friend. You are changing the world. One bite at a time. Thank you!

    [Reply to this comment]

  • Weekend Reading: March 30, 2013 | Life Your Way

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  • SuperChef

    The pilot light in my gas oven provides just the right amount of heat to dehydrate ANYTHING! I’ve done beet chips, kale, tomatoes, and so many other things that I cannot keep count. I would like to point out that pulverizing oven-dried veggies in a spice grinder will produce an excellent vegetable powder, which can be added to the flour when making pasta. You get none of the moisture and all of the flavor and beautiful color. I have owned a dehydrator for many years, but my gas oven out-performs it by miles.

    [Reply to this comment]

  • Deb

    I’ve been adding a handful of spinach to my morning smoothie. I love the idea of dehydrating the spinach. That will make it easier to have some at the trailer too. What’s the dehydrated equivalent of a cup of spinach?

    [Reply to this comment]

    Katie Kimball @ Kitchen Stewardship Reply:

    Deb,
    I haven’t measured, honestly, but it won’t be much! My mom just took a huge bag of baby kale and spinach, lightly steamed it to increase nutrients/reduce oxalates, dehydrated it, and she had like an INCH in a mason jar when all was said and done! If you really want to know quantity, just measure your cup of spinach, put on one tray, (fill the other trays) and measure when you’re finished. I bet it’s reduced by 1/4 to 1/10! :) Katie

    [Reply to this comment]

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I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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