I once cooked for a client who was deathly afraid of vegetables! He kept telling me he was a vegetarian but he didn’t like vegetables? I couldn’f figure it out? What did he eat? His favorite vegetable was a french fry and his favorite vegetarian meal was a cheese pizza. Needless to say he didn’t stay a client for very long. My menu was far to vegetable based for this vegetarian!
There are many types of greens we can feed our body.
Greens are in various catergories for various reasons. There are the greens we eat as Salad. The darker the greens the better! A variety of Baby Lettuces, Romaine, Escarole to name a few. And then there are the greens we lightly, steam, saute, boil or bake depending on the dish. These are usually greens like collard, chard, kale, mustard, and beet.
Unfortunatly the avarage person is either afraid of the mere appearance of something green on their plate or just plain out freaked that a vegetable is on their plate.
Greens are soo GOOD for you. They are a POWERHOUSE of vitamins & minerals! Dark green leafy vegetables are, calorie for calorie, perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins.
They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats. There is also Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own.
Phytonutrients in the bloodstream are on constant patrol looking out for bacteria, viruses, parasites, fungi, toxins, cellular debris, pollutants and industrial chemicals–eliminating these toxic accumulated chemicals before you even know they are there.
Vitamain K, a fat soluble vitamin, plays an important role inside the body. It helps bones absorb and retain calcium. Studies have shown that a diet rich in vitamin K can prevent bone fractures in women. It can also aid in blood clotting and prevent excessive bruising. Few studies have been done on vitamin K, but those that have been carried out suggest it kills cancer cells.
Since Vitamin K is fat soluble, it must be used with flax seed oil, hemp seed oil and other natural cold pressed oils when used for a salad dressing. When lightly cooking your greens use olive oil, grapeseed oil or maybe a walnut oil.
Note on oxalates: Some greens contain substances called oxalates which may bind some percentage of the calcium in the greens.
Eat lots of greens! Here is a recipe for one of my favorite easy dishes to serve at home!
Green Is Queen
2 bunches of greens (Collards, Kale, Chard) Chopped
2 cloves of garlic
1/2 brown onion chopped
1 splash olive oil
1 cup prepared buckwheat, quinoa, millet
Bragg Liquid Aminos
Sesame Oil or Truffle Oil
Sesame Seeds (Optional)
Preparation: Heat oil about 2 min with onions. Add garlic once onions are translucent. Saute for about 2 more minutes. Add greens. Lightly stir the greens carefully in the pan. After about 3 minutes the dish is done. Divide grain on two plates and serve with greens on top! Put a splash of Bragg Liquid Aminos on each plate and a splash of Sesame seed oil or truffle oil! MMMMMmmmm!
For a RAW RECIPE go to this post for a wonderful KALE YUMMO SALAD!