Superfood Meltdown Kenyan Greens & Tomatoes

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 115.6
  • Total Fat: 0.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 56.4 mg
  • Total Carbs: 19.9 g
  • Dietary Fiber: 6.2 g
  • Protein: 10.3 g

View full nutritional breakdown of Superfood Meltdown Kenyan Greens & Tomatoes calories by ingredient
Submitted by:

Introduction

This hearty Kenyan recipe--known as Sukuma Wiki--is designed to stretch resources and to SATISFY. I like my greens smoky, but I don't like the preservatives & nitrites in ham and bacon. I use a smoked pork bone from my local BBQ restaurant that slow-smokes fresh pork roasts for 12 hours. The bone itself, with no meat, imparts a rich, smoky flavor. Vegetarians can use smoked salt. This hearty Kenyan recipe--known as Sukuma Wiki--is designed to stretch resources and to SATISFY. I like my greens smoky, but I don't like the preservatives & nitrites in ham and bacon. I use a smoked pork bone from my local BBQ restaurant that slow-smokes fresh pork roasts for 12 hours. The bone itself, with no meat, imparts a rich, smoky flavor. Vegetarians can use smoked salt.
Number of Servings: 8

Ingredients

    Ingredients:

    1 cup water
    Collards, 2 cup, chopped
    Turnip Greens, 2 cup, chopped
    Kale, 2 cup, chopped
    Onions, raw, 3 cup, chopped
    Red Ripe Tomatoes, 2 cup, chopped or sliced
    Garlic, 5 cloves
    Pepper, red or cayenne, 1 tbsp
    1/2 cup apple cider vinegar (divided among servings)
    8 tbsp. brewer's yeast (1 tbsp. per each of 8 servings) to sprinkle on top

Tips

Take a minute to savor the beauty of this nutritional profile: Dietary Fiber 6.2 g Protein 10.3 g Vit A 111.7% Vit B-6 42.0% Vit C 57% Vit E 5.8% Calcium 9.3% Copper 14.6% Folate 41.2% Iron 20.9% Magnesium 11.5% Manganese 23.5% Niacin 28.8% Pantothenic Acid 6.8% Phosphorus 45.4% Riboflavin 40.3% Selenium 44.1% Thiamin 46% Zinc 12.1%

Hard to believe, isn't it?

Want more nutrition, eat two bowls. It's so low-cal, it won't matter. The more you eat, the better.

The brewer's yeast is key to the chromium content and the protein. In many of my recipes, I sprinkle nutritional yeast before serving because it's high in B vitamins---especially B-12. But chromium is important too, especially if you are trying to lose weight. Brewer's yeast (which has not been debittered like nutritional yeast) is chock full of an easily assimilated form of chromium.

Remember:
brewer's yeast = chromium
nutritional yeast = B-12


Directions

The prep time is the hardest (chopping), but the cook time is irrelevant (since it goes into the slow cooker until you are ready to eat it). Sautee onions, chili pepper and garlic until slightly carmelized but not burnt (less than 10 min). Chop all remaining vegetables, put in slow cooker with water. Cook a few hours or all day. Serve drizzled with Bragg's apple cider vinegar and sprinkled with brewer's yeast (both are so good for you).

Serving Size: makes 8 servings

Rate This Recipe