Rapini and Garlic
Leafy Greens are high on the Mind Diet’s list of foods to consume every day to protect and nourish your brain. They are in a separate category of their own! All you need is 1 cup of fresh or 1/2 cup lightly cooked leafy greens to do the job.
Leafy Greens are rich in a number of nutrients that are shown to be particularly healthy for the brain: folate, leutin, vitamin E, vitamin K, and vitamin A - just some of the 45 different antioxidant flavonoids thought to aid in memory preservation and learning skills.
Many of the nutrients in leafy greens are fat soluble and are best absorbed when they are eaten with a healthy fat such as extra virgin olive oil.
Rapini is often an over looked veggie because they can be a bit daunting to prepare if you have never tried it, but fear not - it’s easy! If you are one that enjoys a slightly bitter green, this is for you!
Ingredients
1 tablespoon extra virgin olive oil
1 bunch rapini washed, drained and ends trimmed or chop into smaller pieces if desired
1 large clove of garlic
1 /4 teaspoon of chili flakes (optional)
Pinch or 1/4 teaspoons of sea salt
Freshly ground pepper
A few tablespoons of water as needed
Directions:
Heat a large pan on medium heat.
Add the olive oil to the pan and let heat up.
Add the garlic and chili flakes (if using), and stir for a few seconds to let the aromas come to life.
Add the rapini and toss to coat.
Let cook for a couple of minutes, turning a couple more times.
Add the water to the pan, cover and let steam for a few minutes until desired doneness. The stem should be just starting to soften.
Alternatively, chop the stem of first and give them some lead time in the pan, then add the tops.
Add sea salt and pepper and toss well to combine.
Serve warm or room temperature.
Keeps for 2- 3 days in the fridge.
Photo from Sip and Feast