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Leafy green vegetables are perhaps the most important vegetable family in our diet. These dark-green vegetables provide fiber, Vitamins A and C, riboflavin,
folic acid, iron, calcium, magnesium, potassium and oxygen. Several studies have shown their remarkable benefits. A team of researchers from the Harvard School
of Public Health found that individuals who daily consume leafy greens had a 23 percent reduction in coronary heart disease. Scientists at the University of
Liverpool have found that a diet rich in leafy green vegetables is associated with a significant reduction in the chance of developing colon cancer.
Leafy greens include:
Arugula, which has a peppery taste, is rich in vitamins A, C, and calcium. It is usually eaten raw in salads, but can be lightly steamed or used in stir-fry, soups,
and pasta sauces. Ancient Romans considered arugula an aphrodisiac.
Bok Choy is an oriental cabbage with long thick white stocks topped with shiny dark leaves. Its mild flavor is similar to cabbage. It can be steamed, stir-fried
or added to soups.
Chicory, a hardy green with a slightly bitter flavor, is rich in vitamins K, C, and calcium. It can be eaten with other greens in salad, or in soups and pasta sauces.
Collard Greens, a hardy green with an earthy flavor, is rich in vitamin A and calcium. They can be steamed, added to soups or stir-fry. Chop the stems and steam
for a few minutes before adding the greens.
Daikon Leaves have been recognized by Oriental medicine for their health benefits for thousands of years. The dried leaves are used in hip baths as a natural home
remedy that warms the body and helps restore the female reproductive organs to healthy conditions. They also help relieve skin problems, aid in extracting body odors,
and draw out excess fats and oils from the body.
Dandelion Greens, a hardy green with a bitter tangy flavor, is rich in vitamin A and calcium. Dandelion greens are best eaten raw in salads or steamed.
Escarole has a crisp green head with large loose bunches of green ragged-edged leaves. It is used mostly raw in salads and salad mixes and can also be boiled or steamed.
Kale, a hardy green with a slightly bitter cabbage-like flavor, is rich in vitamin A, C, calcium, folic acid, and potassium. It can be added to soups, steamed or steamed
briefly than sautéed with coconut or olive oil and garlic. The young leaves are sweeter.
Mustard Greens, a hardy green has a hot spicy flavor. Young leaves add zest to salads and are delicious just steamed, while mature leaves add flavor to soups, stews and sautés.
Rapini (also called broccoli rabb), is a slightly bitter green. Its stalks are topped with dark green, chard-like leaves. It can be stir fried with coconut or olive oil and garlic or steamed.
Spinach, which has an earthy sweet flavor, is rich in vitamin A, C, iron and calcium. Spinach can be eaten raw in salads, soups, steamed or cooked then pureed.
Swiss Chard, which tastes similar to spinach, is rich in vitamins K, C, and calcium. Both its leaves and stem can be eaten raw in salads, steamed or stir-fried.
Watercress, a hardy green with a peppery, spicy flavor is known to be a blood cleanser. It is usually prepared as a salad with orange or tangerine slices.
You can also briefly add it to boiling water, quickly remove it and cut into 3 sections, then add a few dashes of tamari
Different leafy green vegetables provide different amounts of nutrients. Bitter greens such as dandelion, mustard, arugula and chicory are especially good for liver
cleansing. This chart shows the amount of calcium, fiber, and iron in a 1/2 cup serving of each chopped raw green. You'll notice that the darker leaves have even more
of these important nutrients.
Although the more hardy greens can be eaten raw, proper cooking methods (not overcooked) can preserve over 90% of their
nutrients while their flavor becomes more concentrated and sweeter. They are cooked the moment their color changes to a
bright green color. Cooking also breaks down the cellulose structure allowing other nutrients to be more accessible, which
makes it more digestible and strengthening. Cooked greens should be eaten the same day or within 24 hours; refrigeration
reduces their flavor and their life energy.
Fresh greens should be stored in the refrigerator in plastic bags or in a paper bag to absorb moisture, which causes them
to mold or go limp. Clean well just before using.
Half bunch of collard greens, ends cut and washed well
2 TB coconut oil
3 large cloves garlic, finely minced
sea salt to taste
Stack the collards on a cutting board and cut lengthwise into thirds, then across into bit size pieces. Steam until tender, 3 to 5 minutes.
Remove immediately. Heat a heavy skillet. Add the oil and heat. Add the garlic and salt and sauté on medium low heat for 2- 3 minutes.
Turn off heat and blend in the collards. Remove to a serving dish and add more coconut oil and salt if desired.
Serves 2 to 4