How to Build a Foundation of Self-Care for Kids

Guest blog by Ana Willis, http://fitkids.info 

As parents, it’s up to us to teach our children how to care for themselves. We can never start building a foundation of self-care too early. Children today are under exponential stress, and giving them permission to take care of their own personal physical and emotional needs will help them stay healthy into adulthood.

Model Healthy Behaviors

It is simply not enough to tell your kids they have to do things like sleep and eat well. If you want to truly have an impact, you have to model healthy behaviors yourself. This is especially important if you work remotely, like many parents across the country, and also have children at home. Working at home with kids is difficult in the best of times. We are not living in the best of times! The pandemic has put a great deal of stress and strain on working parents to the point where it’s taking a toll on their physical and mental health.

As a remote working parent, you have to find ways to reduce stress on yourself. Start by asking your employer for a flexible schedule. You will then want to set rules with your family, especially with kids, so that they are not continually interrupting you while you are trying to focus on making a living. Make a schedule, and then ensure everyone in your family understands when you are and are not available.

Other ways to model healthy behaviors are to make sure that you get enough sleep, exercise regularly, and eat the right balance of food so that your body has ample stores of the vitamins and minerals it needs to function at its peak. It can also help to take care of your outward appearance. Make a point to shower each morning and get yourself dressed as though you are going into the office. This will help keep you on a schedule and instill in your children that it’s wise to transition from “home” mode into work or school mode.

Make Fitness Fun

You don’t need statistics to tell you that kids today don’t exercise nearly as much as they did in the days before high-definition video games and the internet. Children as young as 11 are living sedentary lives, according to Cleveland Clinic. This is an alarming issue as lack of activity can result in a host of health problems, including obesity and heart disease.

Fortunately, there are many fun and exciting ways to get the kids off the couch, even during the digital age. You can even use their electronics to encourage fitness. One great example is the game Beat Saber, which is available on the Oculus VR system. This game is just one of many active games that can help children keep their bodies moving while burning a similar number of calories as they would if they were outdoors playing tennis. 

You can also eliminate tech time for a few hours each day, and go outside with your children. Build a fort, toss a football, or simply go for a walk around the neighborhood. Your activities don’t have to be extreme or regimented to be beneficial. Keeping your own self up and moving will ensure that your children do so throughout their lifetime!

Empower kids to take charge

Modeling self-care behaviors and encouraging exercise are an excellent start. But, self-care is more than just this. Self-care is a broad term that refers to everything we can do to keep ourselves mentally and physically well every day.

An important part of our self-care efforts is teaching our children how to make healthy food decisions. Even the youngest members of your family can do so, but they do need your help. Get in the kitchen with them, and let them whip up their own healthy snacks after school. Smoothies, fruit trays, and peanut butter and apple pitas are all options that children in the ten and under crowd can make for themselves.

Self-care also means paying attention to how we feel about how other people treat us. Kids today are exposed to so much negativity in the real world and the media alike. It can be difficult for them to distinguish healthy relationships from those that take a toll on their mental health. Unfortunately, children are not immune from having toxic friendships, which are often emotionally, verbally, or physically abusive. Talk to your children about what types of behaviors are acceptable and which are not. And, if you have friendships that make you question your own worth, it’s time to cut ties to these.

The hope here is that kids will learn how to recognize what makes them feel good. Whether this is eating healthy foods, getting enough sleep, or even playing games that incorporate their favorite music, self-care is crucial to build them up. As a parent, you can model healthy behaviors by taking care of yourself and giving your children opportunities to do the same.


Chickpea Quinoa Fritters (plant-based)

Plant-based Diet helps to reduce inflammation

Sugar, trans-fats, and alcohol are known to contribute to many diseases. But did you know that red meat, especially processed meat, and dairy foods may be pro-inflammatory and can lead to chronic inflammation? Before we get into how a plant-based diet can help, let’s have a look at how inflammation happens in our body.

Acute Inflammation

Can you remember the last time you cut yourself, were stung by a bee, or injured a joint? Your body reacted in a way to heal itself – to return the injured tissue to a normal state. The reaction that caused the uncomfortable pain, redness, and swelling is the result of a protective response known as inflammation. Inflammation is necessary and is not bad, but it has its place – as in the cases cited above when there is an acute injury. The benefit of an inflammatory reaction can be life-saving, so suppressing inflammation completely is not possible. When inflammation becomes chronic, however, extinguishing some of the fire can have big health benefits.

Chronic Inflammation

Chronic inflammation is harder to identify than acute and is a state of prolonged inflammation. The same cells that help with acute injury healing actually do damage if they hang around too long when the inflammatory switch gets stuck in the “on” position. While chronic inflammation is not known to be the primary cause any one disease, it is now widely accepted that it plays a role in diseases such as cardiovascular disease, diabetes, cancer, autoimmune diseases, metabolic disorders, such as overweight and obesity, as well as neurological diseases. Causes of chronic inflammation may include persistent infection, food sensitivities, leaky gut, poor diet, poor sleep hygiene, environment, and exercise without proper recovery. Also, visceral fat, which is the fat tissue stored close to organs in the mid-section, can be a driver of chronic inflammation as it is dynamic and produces a variety of pro-inflammatory hormones.

Anti-Inflammatory Diet

The easiest, low-risk approach to addressing chronic inflammation is with diet. An anti-inflammatory diet is described in research as one that is appropriate in calories, low in processed carbohydrates, high in fiber, high in mono and polyunsaturated fats, higher in omega 3 than omega 6, and high in antioxidants. Translation: High in whole, plant foods with a focus on healthy fats and moderate animal protein intake –at least 75% plant foods and no more than 25% animal proteins.

This type of 75/25 dietary ratio hits all the anti-inflammatory buttons as whole plant foods are almost always less calorie-dense than processed foods, they are high in fiber, and contain a wide variety of disease-fighting antioxidants. Certain plant foods such as chia seed, avocados, walnuts, and olive oil are rich in healthy fats. The other 25% of your plate? High-quality animal proteins. Salmon, sardines, and mackerel are animal proteins of note as they are also excellent sources of omega-3 fats, which are anti-inflammatory.

Transitioning to a Plant-based Diet

By reducing intake of processed foods and replacing them with colorful, whole plant foods you are well on your way to reaping the benefits of an anti-inflammatory diet and reducing risk of many chronic diseases. Curious as how to transition to a plant-based diet with success? I have created an e-book that shows you how to plan, shop, and cook plant foods, including an extensive pantry list to stock up on essential ingredients. This FREE e-book is a great resource to get you started on plant-based eating.


Healthy Greens To Eat Now: 5 Not-So-Basic Leafy Greens

When it comes to leafy greens, most of us rely on the basics like romaine, leaf lettuce and spinach week after week – and while all of these provide health benefits, there is a huge selection of leafy greens in the produce aisle that you could potentially be missing! Shaking things up can help keep things fun and interesting in the kitchen while also diversifying your nutrient intake.

We’ve all heard that it’s important to eat those green vegetables and I have to say, that age-old recommendation has merit! Leafy green vegetables are a total nutrition powerhouse providing plant-based calcium, iron and magnesium, plus vitamins A, C and K (vitamin K is necessary for blood clotting and bone health). 

If you don’t like the taste of one variety, chances are you can find an alternative. It might also be a matter of preparation method, so don’t hesitate to do some experimenting.  Here are some of my favorites healthy greens along with simple ways you can try incorporating them into your regular rotation:

Arugula

Swapping arugula for romaine is a great way to spice up a salad (literally!). This  leafy green has a peppery bite and delicate texture. It pairs perfectly with a light citrus vinaigrette and some shaved parmesan cheese (aka – the ultimate no hassle dinner side salad).

Arugula is a cruciferous vegetable, like its cousins broccoli and cauliflower, and therefore has added disease-preventative effects. Try tossing some arugula in a balsamic vinaigrette and sprinkle on top of baked flatbread and pizza – great way to amp up the nutritional value and add a refreshing flavor!

Arugula

Lacinato Kale

You might already be familiar with traditional “curly” kale that has become a grocery store staple in recent years. Lacinato or “dino” kale is the one that has a long flat leaves with a bumpy texture and newer to the scene. Add it to your favorite soup or stew near the end of cooking time for a pop of bright green color and an extra element of texture.

Cooking kale mellows its bitter flavor, so a quick sauté in some olive oil with a bit of lemon juice is a delicious way to enjoy this nutrient powerhouse. If you don’t want to turn on the stove, try massaging the chopped kale with a little salt and olive oil to soften the leaves for a more digestible salad.

Lacinato Kale

Chard

This leafy green comes in many varietals. The stem color ranges from white to purple and bestows its varietal name, such as red chard. Swiss chard is most commonly known and typically has a gorgeous bright pink or yellow stem.

Due to the large size of the leaves, chard makes a nice swap for tortillas (a great low-carbohydrate option!). Use the leaves to wrap hummus and vegetables or stuff with your favorite filling. You can also sauté the delicate leaves, as they cook up quickly. The stems are full of nutrition so chop them and sauté first with some onion and garlic for an amazing side dish. For an easy plant-focused meal, simply add in some chickpeas.

Red Chard

Watercress

Watercress is a cruciferous vegetable with long stems and small, circular leaves. It makes a great sandwich topper in place of traditional leaf lettuce for a fun presentation.

The bright, peppery taste does well with just a bit of vinegar and olive oil. You can also drop into soups just before serving for a burst of flavor. One of my favorite salads includes watercress, cucumbers, and radishes – fresh and delicious!

Watercress

Bok Choy

Bok Choy is a type of Chinese cabbage with a bright white stem surrounded by dark green leaves. Baby Bok Choy has a green stem and tends to be a little more tender.

It’s most commonly used in Asian cuisines including stir-fries and soups like ramen, but feel free to add it to salads and slaws. You can also cook Bok Choy on a sheet pan very easily –  simply place quartered bok choy on parchment-lined sheet pan and toss with freshly grated ginger and sesame oil.  Roast at 350° F until softened and serve with fresh lime wedges. Baby Boy Choy is also delicious grilled – place the quartered Baby Bok Choy on an oiled grill and brush with your favorite Asian-inspired marinate and cook for approximately 4 minutes or until tender.

Baby Bok Choy

Take Action

Leafy greens are available year-round in the supermarket. Make it a habit to add greens to your grocery basket very time you shop. Produce should be eaten as fresh as possible for maximum quality and nutritional value – greens are no exception. With such vast varieties, it’s time to try a couple new ones!


Food Allergies and Sensitivities: How to Shop

Food allergies and sensitivities are soaring to an epidemic proportion! Over 32 million Americans have a serious and potentially life-threatening food allergy. That number explodes to nearly 85 million people impacted when you include those with food sensitivities and intolerances.

May is Allergy Awareness Month and there is no better time to learn more about food allergies to help yourself and those you love.

My 2 children both have serious allergies to egg and peanuts since day one. It required lifelong learning for our family to manage their diet. I accepted the challenge of reading every food label in the grocery store, making all our meals from scratch, and baking every birthday cake . As a result, our kids grew up on minimal amount of processed food and mostly healthy home-made meals. There is a silver lining if you can look beyond the often cloudy picture of an allergen-free diet.

Food Allergies vs Food Sensitivities

Food allergies and sensitivities have a range of severity and mechanism. Food allergy is an immunologic response that shows immediate symptoms within minutes to several hours after consuming the allergen. In many cases, it can be life-threatening and requires immediate medical attention. On the other hand, food sensitivity is a non-immunologic response to food and the symptoms may appear over a period of days. The range of manifestations may include stomach pain, bloating, diarrhea, constipation, brain fog, headache, skin rash, muscle/join pain, fatigue and insomnia. For those of us who are affected, it can be very frustrating to pinpoint the foods that are causing the problem. Be sure to consult a qualified health practitioner to help you with diagnosis and treatment.

How to manage your diet

Whether you have food allergies, sensitivities or intolerances, it is necessary to avoid the problem foods to feel well. The first step is to determine what food ingredients you need to eliminate from your diet. This may be done by food allergy (IgE) or food sensitivity (IgG) testing by your doctor or the use of an elimination diet with the help of a Registered Dietitian. The next step is to learn to recognize what food is safe to eat by deciphering food labels and sourcing trusted food companies that make allergy-friendly food.

These eight foods account for 90 percent of all food allergy reactions:

Peanuts
Tree nuts (cashews, pecans, walnuts, etc.)
Milk
Egg
Wheat
Soy
Fish (halibut, salmon, etc.)
Shellfish (crab, lobster, shrimp, crayfish). Not including mollusks (oysters, clams, mussels, scallops, squid)

Avoiding these food allergens is not easy because they are often found in prepared dishes or hidden in processed and packaged foods in different forms. It is key to learn all you can about your problem food including its various names and derivatives, so you can detect them. Some examples of the not-so-common names are sodium caseinate (milk), semolina (wheat), albumin (egg), and lecithin (soy). You can learn more about these common allergens and how to avoid them at www. foodallergyawareness.org.

Sharpen your food shopping skills

According to FDA food labeling law, manufacturers must list all food ingredients in descending order of concentration. In addition, The Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) requires these 8 most common allergens be declared on the food label. Under the Food Allergy Safety, Treatment, Education, and Research (FASTER) Act of 2021, sesame is being added as the 9th major food allergen effective January 1, 2023. 

Although these labeling regulations are extremely helpful to consumers, they only cover a fraction of the 160+ foods identified to cause food allergies in sensitive individuals.

Best practices for buying allergen-free foods

  • Avoid highly processed foods. Less is more here – fewer the ingredients the better!
  • Never buy packaged food without an ingredient list.
  • Don’t buy any food with ingredients unknown to you.
  • Read food labels carefully, including foods you have purchased before. Food manufacturers may change their ingredients without warning.
  • Beware of general and non-specific ingredient terms, such as natural flavoring which may contain allergens unless you know the ingredient used in the flavoring.
  • Don’t just go with claims on the label. Phrases such as “peanut-free” and “egg-free” are not regulated by law. Be sure the allergen is not on the ingredient list.
  • Beware of cross-contamination. Allergen-free products could still be made in facilities where the allergens are present. Always check with the manufacturer if you are unsure.
  • Be careful with imported foods. They may not comply with domestic food labeling laws.
Photo by Pixabay on Pexels.com


Plant-based Eating for a Healthier Planet

Happy Earth Day! What lifestyle changes are you making to help save our planet? You might be walking instead of driving to run errands or refashioning and recycling your house decors rather than trashing them. There is no change that is too small to make a difference in our environment!

The earth friendly changes I made consciously this past year include eating more plant-based food and reducing plastic bottles beyond disposable water bottles – think food containers and body care packaging. Eating more plant-based is not only better for the earth but it’s better for the body. Shifting to a plant-based diet contributes greatly to the reduction of greenhouse-gas emission. According to an Oxford University study, people who eat more than 0.1 kg (3.5 oz) of meat per day—about the size of a hamburger patty—generate 7.2 kg of carbon dioxide equivalent (CO2e) each day, while vegetarians and vegans generate 3.8 kg and 2.9 kg of CO2e, respectively. That means you can reduce your carbon foot print by more than 50% by eating a meatless meal. Just like any lifestyle change, it’s not easy to switch to a meatless diet overnight. You don’t have to go vegan if that’s not your thing. It doesn’t have to be all or nothing. Think of it as a sliding scale – the more plants you eat instead of meat the less CO2e is produced – and make that shift gradually!

As I push forward with my quest for a more plant-based diet, I want to share with you some of my flavorful and interesting ways to incorporate more grains, legumes, fruits and vegetables into everyday meals. If you want a step-by-step guide to show you how to transition to a plant-based diet, you can get click the link to get my free e-book.

Have some fun making the shift to a plant-based diet

1. Explore some new plant-based foods

  • Try a new vegetable weekly. Don’t be intimidated just because you haven’t tasted or cooked it before. Check out your weekly farmer’s market for inspiration.
  • Buy fresh and seasonal to add interest and variety to your meals. Avoid processed plant-based food.
  • Experiment with high protein grains such as kamut, quinoa, spelt, teff, millet, and wild rice. They are easier to cook than you think. If you know how to cook rice, you can cook other grains.
Photo by Vie Studio on Pexels.com

2. Discover new seasonings

  • Use chopped fresh herbs, such as parsley, cilantro, and dill to flavor your grains
  • Add nuts and seeds to vegetables and grains for texture and taste.
  • Try spices from around the globe. You can learn a lot about cooking with spices from visiting a spice shop. If you don’t have one near you, try Oaktown Spice Shop (one of my fave) and they will ship your order to your door.
  • Sauce it up with tahini, hummus, sriracha, pesto, etc to heighten the flavor.
Photo by Karolina Grabowska on Pexels.com

3. Learn new cooking techniques

  • Checkout Instagram and YouTube for cooking demos to learn various cooking techniques.
  • Invest in a couple good cookbooks. One of my favorite cookbook by a fellow dietitian is Vegetable Cookbook for Vegetarians. It’s a perfect book for newcomers to the adventure land of vegetables. There are 200 recipes from artichokes to zucchini so you can be sure to find something new to try!
  • For plant-forward global recipes, I recommend Spicebox Kitchen, a new cookbook released in March, 2021 that throws a healthy twist to traditional recipes, such as whole wheat onion pancakes.

My Cooking Demo – an easy delicious plant-based meal


How Does a Virtual Cooking Class Work

I took my first virtual cooking class last Saturday night! It introduced me to the flavors of Ethiopia, a cuisine I don’t know much about but eager to discover. I learned a few lessons, beyond the cooking lesson that will help you have a better experience at your first or next virtual cooking class.

This cooking class, Cooking with Mekdes: An Ethiopian Experience, was a fundraiser to support Rare Trait Hope, a non-profit organization with a mission to develop a cure for Aspartylglucosaminuria (AGU), a fatal genetic neuro-degenerative disease. A friend in Canada adopted a little girl, Makeda from Ethiopia who was diagnosed with this rare disease at a very young age. Her mother hopes for a cure in Makeda’s lifetime! If you want to support this worthwhile cause , the recording of Cooking with Mekdes is still available.

Virtual cooking classes offer you the opportunity to learn new knowledge of various ethnic cuisines and develop new cooking techniques. When traveling is limited by the Pandemic, this is a fun and entertaining way to escape to all corners of the globe and taste local food without leaving your home.

Ethiopian dishes I made when Cooking with Mekdes

  • Ginger with Garlic Paste
  • Asa Tibs Wet
  • Green Lentil Salad
  • Gomen Wet

Steps to consider for a Zoom cooking class

  • Register for the class well in advance! Some cook-along classes limit the number of participants so the chef can interact with the participants online and provide some handholding throughout the class. Some classes are more instructor-centric and done in a demo style so there’s no cap for the number of attendees. You can still submit questions in the chat box but the instructor may not get to your questions. The class I attended was a hybrid where you can choose to cook-along live or just watch and cook later at your own speed.
  • Check if the class is recorded, just in case you can’t attend at the scheduled time. Most class organizer will email the recording to you if it’s available. Cooking along side a class recording may not have the same energy as cooking with a live class. But the upside with a recording is that you can pause, chop, eat and sip at your own pace. Cooking with a live class can be very fast-paced and even frantic at times, especially if you are not well prepared.
  • Get menu, recipes and grocery shopping list before your class. Be sure to allow adequate time to locate specialty ingredients if necessary. I registered for my class early which allow enough time for my friend to mail me the Ethiopian spices (ground rosemary, berbere, and koreima). Some online cooking classes may include pantry ingredients delivered to your door but be prepared to pay a higher price for that kind of service. Review the steps of the recipes to make sure you have cooking tools in you kitchen. This is especially true if you are cooking global cuisine where you may need tools like a paella pan, a clay pot or a steam basket.
  • Get a link for the zoom meeting. It should be sent to you at least a day or so before the class. Be sure you have great working wifi to avoid interruptions during your class. Log in at least 10 minutes before the scheduled class time to test the link and wifi to avoid any snafu. Set up your device in a place where you can see what the chef is doing as you cook. Test the volume to ensure you can hear well over cooking noises. Consider lighting and reflection on the screen of your device for image clarity. The set-up can be tricky depending on your kitchen space and configuration. I used a laptop so I was able to move it to various parts of the kitchen. Don’t forget to cover your keyboard to protect it from food and liquid spills.
  • Set up all the ingredients and tools needed for the recipes within your reach before the start of the class. You don’t want to be digging in the bottom cupboard for your lemon squeezer while the instructor is already onto the next step of the recipe . It’s ideal to pre-squeeze your lemons, prewash and slice or dice any meat and vegetables, and even precook some ingredients. I made the mistake of not reading through the recipe instruction for the lentil salad, calling for cooked lentils. Luckily, my cooking partner caught that step early in the class so I was able to cook the lentils in time for the salad. Having a friend as a sous chef was invaluable and loads of fun – highly recommend it!

Now that you are all set for your virtual cooking class, make yourself a cocktail or pour yourself a glass of wine. Relax and enjoy your culinary experience!


Egg-free Apple Muffins – Make them Nutritious and Impactful!

Have you been baking more during the pandemic? Me too! No doubt we are all deriving comfort from our food during this turbulent time. The strong emotional connection to food is well established by researchers so why fight it. Instead of worrying about the excessive consumption of sweet treats, why not take this opportunity to improve your baking skills and the nutritional quality of your baked goods for a lasting impact on your diet.

Using healthy ingredients that naturally enhance the flavor and texture of the baked product is key to a good recipe. I have been baking with low-fat buttermilk for years because it only has 2 grams of fat in a cup. The “butter” in the name buttermilk may lead you to think otherwise. It consists mostly of water, the milk sugar lactose, and the milk protein casein. The creamy consistency of buttermilk gives baked goods the richness without the fat so less butter or oil is required in the recipe. Applesauce is another secret weapon for adding moistness to your bake products to off set the hardiness of the fiber-rich wholewheat flour. I also like to use olive oil, a monounsaturated fat, in my recipe when it doesn’t alter the flavor of the product. These apple muffins are moist and packed with the natural sweetness of apples and cinnamon so enjoy them guilt-free!

High Impact Egg-free Apple Muffins

Ingredients

1 cup all-purpose flour

1 cup wholewheat flour

1/2 c. packed light brown sugar

2 tsp. baking powder

1 tsp. baking soda

1/4 tsp. salt

1 cup buttermilk

1/4 c. olive oil

1 tsp. vanilla extract

1/4 cup applesauce

2 medium Granny Smith apples, finely chopped

1 tbsp. sugar

1 tsp. ground cinnamon

Direction

Preheat oven to 400 degrees F. Grease 12 large muffin-pan cups.

In large bowl, mix flour, brown sugar, baking powder, baking soda, and salt together.

In small bowl, whisk buttermilk, oil, vanilla extract, and applesauce together until blended.

Stir wet ingredients into flour mixture just until flour r is moistened.

Fold in chopped apples.

Mix sugar and cinnamon in a small dish.

Spoon batter into muffin cups; sprinkle with cinnamon sugar.

Bake muffins 20 minutes or until toothpick inserted in center of a muffin comes out clean.

Immediately remove from pan; serve warm.


Earth Day Plant-based Meal

In celebration of the 50th anniversary of Earth Day today, I am cooking a plant-based meal for dinner. With shelter-in-place, we have more meals together as a family so our food is central to our conversation at mealtime. This presents a great opportunity to talk to our kids about how our food choices impact the environment.

Working with the ingredients I have in my pantry during this COVID-19 pandemic has created opportunities to be creative! I know most people are stocked up with dried goods such as pasta, rice and canned beans because these items are as depleted in the grocery stores as toilet paper. Just because we are using these staples day after day, it doesn’t mean our diet has to be boring. Whether you are new to eating meatless or just looking for a fresh vegan recipe, I hope you will enjoy this tasty and nutritious bean dish made with one of my favorite spices from the well-loved Oaktown Spice Shop in Oakland, California. For more plant-based recipes, you can click on the link for a free copy of my e-book on Plant-Based Eating.

Braised White Beans and Greens with Harissa

Serves 3-4

Ingredients:

1 white or yellow onion, diced
2 cloves garlic, minced
1 teaspoon flake salt
¼ cup olive oil
3 tablespoons Harissa Paste or 1 tablespoon Harissa Powder
½ cup dry white wine
3 cups cooked white beans (such as cannellini), or 2 cans of white beans
2 cups vegetable stock
4 cups chopped greens, such as mustard greens, baby kale or spinach
Juice of half a lemon

Directions:

Heat oil over medium heat. When hot, add onion. Sauté until golden brown, about 7 or 8 minutes, adjusting heat as necessary to avoid burning. Add Harissa, salt and garlic; cook for an additional 1-2 minutes, stirring constantly, until fragrant. 

Add wine and simmer until reduced by half, about 2 minutes. Add beans, stock and a pinch of salt. Bring to a simmer and cook on low, covered, until the beans are becoming soft and creamy, about 20-30 minutes. If you like more of a stew consistency, smash some of the beans with the back of your spoon. Add greens and simmer until tender, about 5-10 minutes depending on the heartiness of the greens you use. 

Season with lemon juice, salt and pepper to taste. Serve with crusty bread.