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Southern Greens and Sausage

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Southern Greens and "Sausage"

Green leafy vegetables are on the list of vitamin and mineral superstars. The dark green color of the leaves is due to the amount of chlorophyll present and recent research has shown chlorophyll to be a powerful anticarcinogen and detoxifier, important in maintaining a healthy digestive system. How easy is it to get green leafy vegetables into your menu? Southern cooking is considered to be the most interesting and complex regional cuisine in America. Green leafy vegetables, such as turnip and mustard greens, collards and kale are common in the south and are the cornerstone of true Southern cooking.

Healthy as they are for you, too often these hardy greens are paired with unhealthy high fat ingredients that are loaded with cholesterol. Southern Greens and "Sausage" is a delicious dish that makes it easy for the health conscious cook to create this timeless classic healthfully. Prepared in the New Orleans style, a dish like this would call for a spicy "sausage", such as Andouille, and the greens would be thoroughly rinsed and trimmed.

Widely available and easy to use vegetarian sausage, a blend of mustard, collard, and turnip greens with spinach and Mexican stewed tomatoes combine to add valuable fiber, and phytochemicals. These convenient, healthful ingredients are available in many supermarkets, health food stores, and retailers, such as Trader Joes. The greens are prewashed, trimmed and cut, and the tomatoes and vegetarian "sausage" are spiced just right. This tasty dish comes together quickly, and simmers for 30 minutes while the greens tenderize and flavors intensify. Serve hot with a hearty brown bread, cinnamon spiced applesauce, and fresh, ripe sliced avocados and tomatoes.

Southern Greens and "sausage"

(Reprinted with permission, The Enlightened Kitchen, John Wiley & Sons, Inc.© Marie Oser 2002)

6 Servings

1 1/2 teaspoon olive oil

1/4 teaspoon crushed red pepper

3 cloves garlic, minced

1 medium red onion, chopped

1 (14 ounce package) Gimme Lean sausage style

1 pound of mixed greens

2 cups vegetarian chicken broth, hot

1 (14 1/2 ounce can) Mexican stewed tomatoes

Heat oil and crushed pepper over medium high heat in a 5 quart saucepan or electric frying pan for 1 minute. Add garlic, and onions. Cook 3 minutes. Crumble vegetarian "sausage" into the pan, stirring frequently and breaking apart with a large spoon, and cook mixture 10 minutes, until "sausage" is browned. Add greens, and broth , lower heat to medium low and cook 1

minute, stirring to mix. Add tomatoes. Cover and simmer mixture for 30 minutes, or until greens are tender, and most of the liquid is absorbed, stirring occasionally.

Enlightened Southern Greens and "sausage"

Nutrition Analysis: per 1 1/2 cup serving:

Protein 14g, Carbohydrate: 20g, Fiber 4 g, Fat 1g, Sat Fat 0g,Cholesterol 0mg, Calcium 26mg, Sodium 583 mg.

Calories 149 from Protein 38%, from Carbohydrate: 55%, from Fat: 7%

Traditional Southern Greens and Sausage

Nutrition Analysis: per 1 1/2 cup serving:

Protein 17 g, Carbohydrate 10g, Fiber 2g, .Fat 28 g, Sat Fat 8g, Cholesterol 55 mg, Calcium 48 mg, Sodium 1256mg.

Calories 363 from Protein 19%, from Carbohydrate: 11%, from Fat: 70%


Ingredients of Note

Vegetarian "sausage"-Gimme Lean - Made by Light Life Foods, this wholesome alternative is available in ground "sausage" and beef styles and has the authentic flavor, texture, appearance, and aroma of the traditional. Widely available in the cold case and freezer section of health food stores, many supermarkets, and specialty stores.

Stewed Tomatoes - Flavored stewed tomatoes are a handy ingredient and can be used in a number of savory dishes. Mexican, Italian, and Cajun stewed tomatoes are flavorfully spiced and ready to use. These convenient ingredients are widely

available in supermarkets from S & W Foods, Del Monte Foods, and several store brands.

© Health News 2003 All Rights Reserved.

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