How many servings of leafy green vegetables did you eat today? There are so many to choose from, it’s easy to get some every day. They are soooo good for you and tasty too! At the end of the post I’ll share my favorite kale recipe 🙂
Why are green vegetables so good for you? Pound for pound they have the most nutrition of any food on our planet. They are low-carb, low-calorie and full of good stuff!
1. Vitamins and minerals: Vitamins K, E, C, and many of the B vitamins, as well as potassium, magnesium, calcium and iron.
2. Powerful plant pigments that function as precursors to other vitamins and as antioxidants. Beta-carotene, chlorophyll, zeaxanthin and lutein are some of the phytonutrients found in dark leafy green veggies. The brightly-colored pigments in plants help fight cancer by acting as antioxidants.
3. Green veggies don’t contain as much fiber as, say, beans or lentils or whole grains but they have SOME. Kale, for instance, has 2.6 grams fiber per 1-cup serving. They also have a small amount of omega-3 fatty acids.
Nutrition experts estimate that our ancestors ate five pounds of green leaves every day! They were hunter-gatherers and hunting green leaves was a lot easier than hunting animals. They didn’t get up and run away, after all! When game was scarce they simply ate the plants all around them.
So what is the best way to eat your greens? The same way our ancestors did! Raw 🙂 You can also lightly steam or saute them. DON’T boil them (it leaches away the cancer-fighting phytonutrients) and don’t overcook them because that begins to destroy the nutrition.
Try adding a big salad of leafy greens every day. Mix up your leaves or combine them to take advantage of different flavors. Use just a little dressing and it’s best to make your own dressings fresh. If you have a food processor it’s easy to whip up a small amount of fresh dressing for your salad. Combining different oils (like olive, sesame or walnut) with different vinegars (such as balsamic, red wine, rice wine, or apple cider) and different spices is much healthier than using mass-produced bottled dressings.
One of the most nutritious leafy green vegetables is kale. Kale is bitter and many people don’t like eating it raw (including me). I much prefer it sauteed. Here’s my recipe!
Dr. Jen’s Sauteed Kale
- 1 tablespoon extra-virgin olive oil or sesame oil
- 1/2 onion, peeled and chopped
- 2 cloves garlic, minced
- 1 large bunch kale, washed, stems removed, and coarsely chopped
- golden raisins soaked in hot water to plump them
- Handful of pecans, chopped
- Drizzle a large shallow pan with oil and heat over medium heat. Add the onion and garlic and saute about 5 minutes, until starting to soften.
- Add a little water to the pan (for steam) then add the kale. Cover and steam for about 5 minutes, then drain the oily water out. Transfer the kale to a bowl and top with plumped golden raisins and pecans. Enjoy!
Please feel free to play with this recipe. There are so many fruits that you could use to add a little sweet to balance the bitter kale. Toasted almonds, walnuts or sesame seeds could also be used for variety.
QUESTION: What is your favorite leafy green vegetable, and how do you like to eat it?