Video: Leafy Green Vegetables

Like mom always said: Eat your greens! Chef Jo gives you the lowdown on super-nutritious leafy green vegetables and how to use them in your cooking.

Nutritional Bonus: Not only does this nutrient-rich dish provide over 100% of your daily needs for vitamins A and C, but it also offers nearly two-thirds of your fiber requirement and an impressive ratio of omega-3 fatty acids to omega-6s.

Prep Time
15 min
Cook Time
30 min
45 min


  • 1 cup brown lentils, picked over and rinsed
  • 8 oz kale, chopped (about 8 packed cups)
  • 4 6-oz wild-caught salmon fillets
  • 1 tbsp honey
  • 2 tbsp Dijon mustard

Pantry staples

  • Ground black pepper and sea salt, to taste
  • Olive oil cooking spray


  1. Preheat oven to 450°F.
  2. In a large saucepan over high heat, bring 4 cups water to a boil. Add lentils and kale. Cover and simmer over medium-low heat for 25 minutes, stirring occasionally. Remove lid and simmer 5 to 10 minutes more or until lentils and kale are tender. Season with salt and pepper, to taste.
  3. Meanwhile, place salmon fillets on a baking sheet lined with foil and coated with cooking spray. Season salmon with salt and pepper, to taste. Bake for 12 minutes.
  4. In a small bowl, stir together honey and mustard. When salmon is ready, remove fillets from oven and coat thoroughly with honey-mustard glaze. Return to oven and bake 10 to 15 minutes more or until cooked through.
  5. Divide lentil mixture among 4 plates. Top each with a salmon fillet and serve immediately.

Nutrition Information

  • Serving Size 6 oz fillet, 3/4 tbsp glaze, 1 1/4 cups lentil mixture
  • Calories 471
  • Carbohydrate Content 39 g
  • Cholesterol Content 93 mg
  • Fat Content 12 g
  • Fiber Content 16 g
  • Protein Content 48 g
  • Saturated Fat Content 1 g
  • Sodium Content 282 mg
  • Sugar Content 6 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g