QB Greens And Vegetables - Simple Recipes For Quick, Flavorful Greens & Veggies

 My Favorite Easy Greens Preparations

QB Greens and Vegetables (which stands for Quick Boiled or Quick Blanched) are my favorite, easiest preparation method for greens and vegetables.  It involves little more time than waiting for water to boil.  (Just remember, don't watch the pot!)  Get ready to prepare your greens for the big plunge.  Welcome to Tracy's world of QB Greens!

As I discussed in my Chinese Five Element Series, greens are an especially great addition to The Spring Diet, and for maintaining a healthy functioning Liver & Gallbladder.

One reason why QB Greens and vegetables is my favorite preparation method ~ especially for the more bitter darker leafy greens ~ is because I love how fresh, tender and flavorful QB Greens and Veggies taste. Boiling greens in lightly salted water helps remove the bitter flavor, while maximizing nutrient-retention when boiled quickly.

Plus, you can make a big batch of greens along with a variety of other vegetables all at once. May as well while you have the pot of water boiling. Enjoy them at lunch and dinner, or make extra for the next day.  

Raw dark leafy greens are not as easy to digest, especially for those with a predominant Vata constitution. That said, I do love Pressed Salads, and I have a couple great Raw Kale or Mustard Greens Salad recipes in Make Every Bite Count. The secret is to salt the greens, add something sour, whether a squeeze of citrus, or vinegar, then squeeze, squeeze, squeeze.  Toss in a drizzle of oil or avocado, and other shredded vegetables, dried fruit or a sprinkling of seeds, and good to go.  

Greens and veggies can also be steamed, or wok or pan-fried, however, QB Greens is my go-to method for perfectly tender dark leafy greens, or lightly blanched vegetables.

Actually, QB Greens and Vegetables are a common preparation method in Asian and macrobiotic cooking.

Lacinato and a flat leaf kale (Top L), chopped Swiss Chard (Top R) and mustard greens, baby bok choy and a couple French radishes (Bottom R) all from our garden. 

Mustard Greens Pressed Salad with Apple + QB Carrot & Daikon (Bottom L).

Ways To Enjoy QB Greens and Vegetables

Once greens and any other veggies have been quickly boiled or blanched, there are many ways to use them.  Here are my favorite:

• Season and serve as is
• Quick blanch vegetables for crudite served with Hummus or a Tofu Dip (recipes in my cookbooks)
• Add to soups, pasta dishes or stir fries
• Add to bean dishes
• Pan fry QB Greens in a little oil with garlic, onion, sea salt and pepper
• Have with your morning porridge, or Tofu Scramble for breakfast the next day
• Throw them in a wrap with beans or bean dip, and rice, quinoa, or mashed baked sweet potato
• Turn them into a Part Raw, Part Cooked Salad (like my Big Bowls in Make Every Bite Count)

How to Prepare QB Greens (and Vegetables)

1. Bring a medium or large sized pot filled about 3/4 full with purified water to boil.  (Cover with a lid for quicker boiling time.)
2. Choose your greens and/or vegetables: Any dark leafy greens, including beet greens, collards, kale, Swiss chard, dandelion greens, bok choy or baby bok choy, cabbage or napa cabbage, etc., and/or daikon radish, carrots, broccoli, Brussels sprouts, bell pepper, etc.
3. Prepare your greens:  Quickly remove the tough rib when using greens like kale, collards, or Swiss chard. Chop in sizes that you most want to use, depending upon what you are using your QB Greens for once cooked.  Confetti Cut Collard Greens:  Remove the ribs, then layer leaves so they are all lined up with the cut side on one side, round outer leaf side on the other.  (Some of the leaves will be face up, some face down.)  Roll the collard greens up like a big burrito or cigar from tip to tip.  Hold the collard greens burrito, and make thin 1/4 inch slices horizontally across to create the confetti cut collard greens.  If desired, cut them all in half for shorter pieces, or leave them long. Broccoli:  Cut florets into 2 inch pieces. Trim the tough outer / darker skin layer of the stalk, then thinly cut the stalk on the bias (on a diagonal).  Trim the ends of Brussels sprouts, and cut into halves or quarters, or leave whole if smaller.  Carrots and other long / root vegetables can be cut into wedges, matchsticks, sliced diagonally, or cut into sticks to quickly blanch for crudite.  Bell peppers can be thin sliced and dunked briefly, or fine diced and added raw to QB Greens.
4. Add 1/2-1 teaspoon salt and about 1 teaspoon  of extra virgin olive oil, or oil of choice to the water. (SEE NOTE, BELOW.)
5. If using a variety of greens and vegetables, begin with lighter colored / quicker cooking vegetables or greens first (bok choy, napa cabbage, and daikon radish for example, followed by dark greens.)
6. Once the water is boiling, add chopped prepared greens in batches, being careful to not over fill your pot.  Let the water return to a boil, then continue boiling for another 1-3+ minutes, depending upon what type of greens or vegetables, and if you will be using them right away, or saving them for later.  Dark leafy greens take around 5 minutes to get tender. See tips, below.  
7. Remove QB Greens and Vegetables with a spider strainer spoon, like the one shown below, and place in a bowl.   Continue cooking the remaining greens in the same manner.
8. If saving any of your QB Greens for the next day, you can quickly rinse them in cold water, or place in an ice bath.  This stops the cooking process, and maintains the vibrant color of the greens.  I don't tend to do this much, as I like the flavor of the QB Greens as they are when prepared as above.  I just slightly under cook them in case I may be reheating them the next time I use them.
9. Reserve cooking water to use in soups or if cooking oil-free.  (If no salt or water was added, the cooking water can be added to the garden once cooled.)

NOTE: The salt and oil are both optional, however, the salt helps flavor the greens and remove the bitter flavor, and the oil also helps the greens retain their vivid color.  Plus, they taste so good after, even without adding anything else. I sometimes add salt only, sometimes salt and oil, and sometimes I use neither. Try with neither, then try with both and decide for yourself!

Tips For Determining Cooking Times

1. Piercing Method:  Generally, greens or veggies are done when they can be pierced with a knife or fork, then fall back off into the pot.  You may not want to cook them until they fall back off, however, if saving preparing extra QB Greens to save in the fridge for future use.
2. Tearing Method: For dark leafy greens, I carefully remove a piece, and tear it in half. If it tears easily, it's likely done. Do a taste test (#4).
3. Color Method:  The greens are typically done when they turn a beautiful vivid green.
4. Taste Method:  Taste a piece.  If it's tender, and easy to chew, plus much less bitter, they are done.

QB Vegetable Medleys

I love to prepare QB Vegetable Medleys that I enjoy somewhat like a salad. 

AB Veggie Medley, Recipe #1

A good combination is to combine thin sliced onion, carrots, broccoli florets, and cabbage cut into chunks. Quick boil the onion first, followed by the cabbage, then carrot, and then the broccoli. The onion and carrots take 3-4 minutes each. The cabbage and broccoli may need to boil for around 5 minutes each. Test for doneness as per the four steps above.

For a simple way to dress your QB Veggie Medley, drizzle each of toasted sesame oil and umeboshi vinegar, or a little shoyu, tamari, or reduced-sodium soy sauce. 

This Napa Cabbage Salad takes only a minute, and is a refreshing side vegetable or condiment.

I also like preparing Quick Blanched carrot & celery sticks, and sliced red bell pepper to snack on with hummus or to take in my lunch to-go.  Quick blanching carrots and other veggies takes the raw edge off, and brings out their natural sweetness.  Blanch only 1-2 minutes. They should be tender with a crunch.

When preparing a variety of vegetables, begin with the lighter colored, and quicker cooking veggies and/or greens first.  

For example, if I am making  a QB Greens & Veggie Medley, I may start with julienne or half moon cut daikon radishes, (they get much sweeter when cooked!), followed by baby bok choy, then sliced carrots if using, followed by the harder greens including broccoli, kale, and Brussels sprouts.  

I throw red bell pepper in at the last minute, as they can be removed as soon as the water returns to a boil, or I mince, and add to the bowl of QB Greens. The heat from the greens will soften the pepper, while keeping them raw and crunchy for a nice garnish.

Easy Ways To Dress Your QB Greens and Vegetables

The easiest way to dress your greens is with some fresh lemon, lemon pepper, and a little of your favorite oil, if using.   If not using oil, dress QB Greens with some dry roasted seeds and spices, and/or a flavorful balsamic or other vinegar. Tahini Dressing is also great on QB Greens and Vegetables. 

I have recipes for a variety of vinaigrettes, Tahini Dressing, fresh raw dressings, including two types of Green Goddess dressings in Make Every Bite Count ~ The SASSY ~ Super Affordable, Simple, Satisfying & Yummy Produce-Rich, Plant-Based Path to Health, only $4.99 on Kindle! 

I also have Tahini Dressing recipes in my other macrobiotic cookbooks, shown below. For a simple Tahini Dressing, blend about 1 tablespoon of tahini in a small bowl with a little rice vinegar, and shoyu or tamari, a little maple syrup, fresh grated or dried ginger, and a pinch of optional onion powder, dill, or other chosen spices. Add water, and stir to desired consistency. Taste and adjust. 

My Go-To QB Greens and Vegetable Recipes

 

QB Greens 

Around 4 cups (+/-) confetti cut collard greens, chopped kale, Swiss chard, turnip greens, or your favorite 

1/4 - 1/2  lemon

2 tsp. High Lignan Flax Oil (We like Flora Certified Organic High Lignan Flax Oil for quality and flavor)

2 tsp. nutritional yeast flakes  (I like Terrasoul Nutritional Yeast or MicroIngredients 2 pound Organic Non-Fortified Vegan Nutritional Yeast Flakes with no added synthetic vitamins)

Aldi's salt-free, slightly spicy Lemon Pepper Spice (Use whatever you have on hand)

Hemp seeds, or ground pumpkin and/or sunflower seeds, garnish

Quick boil greens as per the instructions above. 

Toss all ingredients except seeds in a bowl.  Garnish with seeds, and serve.

QB Veggie Medley Recipe #2

Variety of your choice of QB Greens with Veggies, such as daikon radish, cabbage, carrot, celery, baby bok choy, red bell pepper, broccoli, Brussels sprouts, chopped kale, etc.

1-2 tsp. toasted sesame oil

1-2 tsp. Eden Brown Rice Vinegar, or Unseasoned (white) Rice Vinegar (like Marukan)

1-2 tsp. San-J Tamari Lite

Roasted sesame seeds, garnish

Few shakes of Sriracha, or drizzle of Sweet Chili Sauce, or Chili Garlic Sauce, optional

Toss QB Veggies with all ingredients, garnishing with sesame seeds at the end.  Adjust as needed depending on volume of vegetables and greens used, and to taste.  Add a bit more oil, vinegar, or tamari as desired.

To roast sesame seeds, place in a skillet on medium heat, and let roast a few minutes, turning to prevent burning.  Don't walk away, the seeds brown quickly!

Pan Fried QB Green Beans

Heat a cast iron skillet, wok or pan, and add 1-2 tsp. oil.  

QB (Quick Boil) Green Beans 3-4 minutes, until not quite fully tender. 

Add to skillet, turn heat to medium, and pan fry until the green beans begin to shrivel a bit, and brown.  

Add 1-2 tablespoons of slivered or chopped almonds, walnuts, or pine nuts.  Stir, and cook another minute or two, until nuts slightly brown.  

Toss with fresh lemon,  pepper and nutritional yeast flakes.  Delicious!

Oil-Free QB Pan-Fried Greens

Traditional greens preparations tend to include boiling first to remove the bitter flavor, then cooking in some type of fat.  Using fat increases the absorption of fat soluble vitamins and minerals.  Also, certain people may do better using some oil in their diet, where others may not.  It depends upon your constitution and health goals.  

If concerned about all the noise about how bad seed oils are for health, I highly suggest checking out this video by Nutrition Made Simple on YouTube, who takes a deep dive into the preponderance of studies conducted on seed oils.

If pan frying QB Greens or QB Veggies without using oil, use 2-3 tablespoons of veggie broth, cooking wine, or a few tablespoons of the QB Greens cooking liquid.  Or use a veggie juice, or reduced sodium tamari, or just water. Cook covered on medium heat for a few minutes, then remove the lid, and cook until liquid evaporates. Season as desired. Pay attention to not let the QB Greens or Veggies you are using get scorched!

Learn more about common Liver & Gallbladder disharmonies, how to avoid them by eating in harmony with the seasons, and more about Chinese Five Elements Theory, and how to apply it for maintaining optimal year round, life long, balanced health.

I have a lot of great recipes and ways to dress QB Greens and Veggies in The Macrobiotic Action Plan, and Basic Macrobiotic Menus & Recipes. 

You may also like my Big Bowls Recipes, combining raw and/or QB Greens with beans and squash or whole grains, and my fresh raw dressings and Pressed Salads in Make Every Bite Count.