I ate these braised greens everyday while in Greece, and this is something Greek centenarians eat daily on the Blue Zone Island of Ikaria, where there is virtually no dementia. Horta (wild greens) is a dietary staple. While we can’t readily forage for wild greens here in the US, we do have easy access to nutrient-dense greens like chard, kale, and collards.

It’s well-established that greens reduce dementia risk. In a study using MRI brain imaging, people who consistently ate 1 cup greens/day had younger looking brains (11 years younger!) than those who rarely ate greens. Your fork is more powerful than your family history!

I have a strong family history of dementia, and I’m determined to do everything I can to prevent it. For more resources, videos, and recipes, check out my Brain Health and Alzheimer’s Prevention Course.

Use discount code LAKESIDE20 for 20% off.

Ingredients:

• 1 pound mixed cooking greens (kale, Swiss chard, collards, spinach)
• ¼ cup extra virgin olive oil
• 3 garlic cloves, sliced
• Salt and pepper
• ½-1 cup water
• Juice of 1 lemon

Optional Add-ins:

• ¼ cup sun-dried tomatoes
• ½ cup white beans, drained and rinsed

Instructions:

1. Prep the greens. Remove any tough stems from the greens. Chop the greens.
2. Heat a large skillet or medium pot over medium-high heat. Add olive oil and sauté sliced garlic for 30-60 seconds, until fragrant. Add half of the mixed greens and cook, stirring frequently, for 2 minutes. Add the remaining greens and continue cooking for 3 minutes, or until all greens are slightly wilted and coated in olive oil.
3. Season with salt and pepper and add ½ cup of water. Bring to a boil and reduce heat to simmer. Cover with a lid. Simmer the greens for about 10 minutes, or until tender, adjusting cooking time based on the variety. Aim for some liquid remaining, but not a soupy consistency. If too liquidy, cook without a lid to reduce. If not enough liquid, add more water.
4. Remove from heat and stir in lemon juice. Season with more salt and pepper if needed. Stir in sun-dried tomatoes and white beans if using. Finish with a drizzle of olive oil.