Why You Should Add More Dark Leafy Greens To Your Diet + A Recipe

GLORIOUS GREENS

Green vegetables are the most commonly missing food in modern diets. Learning to incorporate dark leafy greens
into your diet is essential to establishing a healthy body and immune system.

Greens help build and strengthen the blood and respiratory system. When you nourish yourself with greens, you naturally crowd out the foods that can make you sick.

Leafy green vegetables are also high-alkaline foods. Alkaline minerals in our bodies neutralize acidic conditions caused by the environment. Green vegetables help replenish our alkaline mineral stores and filter out pollutants.

Green is associated with spring – the time of renewal, refreshment, and vital energy. In Chinese 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’re loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all.

EXPERIMENT WITH GREENS

There are a wide variety of greens available year round, so explore options that you can enjoy and eat often. If you get bored with one, be adventurous and experiment with new greens that you’ve never tried before.

Common options include bok choy, napa cabbage, kale, collards, watercress, mustard greens and broccoli rabe. Arugula, endive, chicory, lettuce and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy.

Did you know that greens like spinach, Swiss chard, and beet greens are high in oxalic acid, which inhibits the absorption of calcium?  To put it plainly, when your body takes in iron, it isn't able to also fully take in calcium at the same time, so it's best to eat these in moderation to get the most health benefits from your foods.

Rotate a variety of fresh greens in your diet to get the maximum benefits.

COOKING GREENS

Try a variety of methods like steaming, boiling or sautéing in oil or water.  

Boiling helps greens plump and relax. Boil for under a minute to avoid losing nutrients in the water.

Steaming makes greens more fibrous and tight, which helps you feel fuller, longer. This is a great way to curb cravings for those trying to lose weight.

Raw salad is also a convenient preparation for greens. It’s refreshing, cooling, and supplies live enzymes.

Try this recipe for Garlicy Broccoli Rabe:

Serves 2-3

Ingredients 

1 head broccoli rabe, washed, woody ends removed and roughly chopped

6 cloves garlic, minced

1 TBS olive oil

salt to taste

1 tsp red pepper flakes (optional)

1 C low sodium organic vegetable broth

Directions

1.  In a large pan over medium-high, warm oil and add garlic.  Only let the garlic cook for 1-2 minutes, then add in broccoli rabe, 1 tsp salt, the red pepper flakes if you're using them and the broth.  Stir to combine, cover and let steam for 5-6 minutes.

2.  Taste for salt.  Broccoli rabe is a bitter green, so salt will compliment the flavors nicely.

3.  You can also add in a can of white beans at the end of cooking for extra flavor and a protein.