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. Whenever possible, choose organic. But eating non-organic greens is much better than not eating any greens at all!
Green vegetables are packed with nutrients
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
There are so many greens to choose from. Find greens that you love and eat them often. When you get bored with your favorites, be adventurous and try greens that you’ve never heard of before. Broccoli is very popular among adults and children.
Each stem is like a tree trunk, giving you strong, grounding energy. Rotate between bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and other leafy greens. Green cabbage is great in the form of sauerkraut or raw. Arugula, endive, chicory, lettuce, mesclun and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, Swiss chard and beet greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil. This will balance the effect of the oxalic acid.
Cooking Green Vegetables
Cooking Green Vegetables
Experiment with different cooking methods to find what works best for you:
- Steaming
- Boiling
- Sautéing (in oil or water)
- Waterless cooking
- Lightly pickling (e.g., a pressed salad)
Cooking Tips:
- Boiling: Makes greens plump and relaxed. Boil for under a minute to retain the nutrients. You can also drink the cooking water as a health-giving broth or tea, especially if you’re using organic greens.
- Steaming: Creates more fibrous and tight greens, which is excellent for those aiming for weight loss.
- Raw salad: A refreshing, cooling option that supplies live enzymes.
Leafy Greens
When people think of leafy greens, they often imagine iceberg lettuce. However, this pale lettuce doesn’t carry the power-packed nutrients of other dark, leafy greens. Get into the habit of adding dark, leafy greens to your daily diet. Try it out for a month and notice the difference!
For additional recipes and ideas, check out Greens Glorious Greens by Johnna Albi and Catherine Walthers.
