Select ANY dark green leafy vegetable when at the market: kale, collards, spinach, Swiss chard, bok choy, mustard greens, dandelion greens, beet greens, arugula, watercress, etc. I like to have 2 or 3 on hand.
In medium sauté pan, put ¼ - ½ inch water & place on burner on high heat. When it comes to a boil, add in chopped greens. Sprinkle with a little sea salt. Toss quickly with tongs. Pour off extra water. (Add water to soup if you like.) Drizzle a little olive oil on greens and serve!
For added nutrients: Add a splash of tamari or Bragg’s Amino Acids. Add cashews and dried cherries or white raisins, or pine nuts and tomato. Add chopped garlic and fresh herbs.
For more variety and fun, choose a combination of greens
from your garden or fridge. For example:
1 leaf collard greens, 4 stems broccolini, small handful baby spinach
1 – 2 leaves kale, 3 asparagus spears, 1 leaf collard greens
Choose from what you have on hand. Choose what you want to have.
Use what is seasonal and from your CSA. Discover what your favorites are!
Small amounts of greens can be added into your scrambled eggs, tomato sauce and soups, and even the kid’s mac & cheese!
Try to sneak them in wherever you can for the added benefits!!
Health Benefits of Glorious Greens:
Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick. Greens help build your internal rain forest and strengthen the blood and respiratory systems. They are especially good for city people who rarely see fields of green in open countryside. Green is associated with spring, the time of renewal, refreshment and vital energy. In Asian medicine, green is related to the liver, emotional stability and creativity.
Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.
Some of the benefits from eating dark leafy greens are:
~ blood purification ~ cancer prevention ~ improved circulation ~
~ strengthened immune system ~ promotion of healthy intestinal flora ~
~ promotion of subtle, light and flexible energy ~
~ lifted spirit and elimination of depression ~
~ improved liver, gall bladder and kidney function ~
~ cleared congestion, especially in lungs by reducing mucus ~