FEAST ON LEAFY GREENS

by Julie Gerber, M. Ed, Licensed Nutrition Counselor

Leafy, green vegetables are one of the most nutritious foods available on earth. Always delicious, low in calories, low in fat, high in fiber and nutrient rich, it doesn’t get better than this.

I bet most people can’t name more than two leafy green vegetables and probably have no idea how to cook these wonders of nature. But if you read on you will be one of the few people on your block that will possess this new, green wisdom.

Leafy green vegetables include Swiss Chard, Beet Greens, Spinach, Kale, Mustard Greens, Collard Greens, and more. Known to be very high in important minerals, greens are necessary for good health. Consuming greens regularly will help you feel healthy and look healthy. Researchers consider leafy greens to be very nourishing for the skin because of its high chlorophyll content. Chlorophyll also is known for its cleansing properties.

Munching on green leaves may provide the necessary nutrients for good bone health such as calcium, magnesium and vitamin K. When you look at a vegetable and you see the deep green color, you can be assured that it is rich in beta carotene, a well known phyto-nutrient. Beta carotene is thought to protect the eyes against cataracts, and may also protect against breast and prostate cancer.

At home we eat leafy greens on a daily basis. Sometimes raw in salads or cooked as a side dish, I often simply steam a bunch of greens and bring immediately to the dinner table. Anyone who happens to look in my refrigerator vegetable drawer is sure to find several bunches of greens at any given time. I do recommend that whatever leafy green you choose at the produce stand, you choose organic. This way you will be sure to reduce your exposure to pesticides, which can be harmful to our health and to the environment.

Try the following method of preparing greens, it’s easy, it’s different, and it’s quick;

Wilted Greens
6 to 8 cups of mixed greens in any combination: romaine lettuce, Swiss chard, frisee, mustard greens, chicory, arugula and others, thoroughly rinsed, drained and chopped

½ cup chopped carrots

½ cup chopped green bell pepper

½ cup chopped broccoli

For the Dressing:
You can use ¼cup to ½ cup of store bought vinaigrette salad dressing, or make your own by mixing ¼ cup olive oil with 2 Tablespoons balsamic vinegar.

Place all the veggies in a deep pot. Add the salad dressing, turn on the heat (or flame) to very low, and stir thoroughly. Cover and cook for about 2 to 3 minutes, stirring once or twice. Be sure greens are wilted. Serve immediately as an appetizer or stuff into pita bread with some sliced tomato as a light sandwich. Serves 4 to 6 people.



Another great way to eat your greens is by feasting on Spinach. This well known green vegetable is a great source of vegetarian iron. Containing nutrients helpful in maintaining good heart health, you will find spinach to be rich in magnesium, potassium, and vitamin B6.

Enjoy the unique mixture of flavors in the following recipe:

Spinach Saute
1 bunch fresh Spinach, well rinsed and drained

1 cup cherry tomatoes

1 cup onions, chopped

3 garlic cloves, chopped

2 to 3 Tablespoons olive oil

1 teaspoon soy sauce, or ¼ teaspoon sea salt (optional)

Begin by removing the tough end of the spinach stem. Tear or chop the leaves a bit. Add the oil to a sauté pan and turn on the heat (or flame) on low. Add the onions and sauté until translucent. Stir in the garlic and sauté for about two minutes. Add the cherry tomatoes, sprinkle the soy sauce and stir well. Cover for about 3 to 5 minutes, until the toomatoes soften up. Add the spinach, stir well and cover for about two more minutes. Serve warm as a side dish. Serves 2 to 4 people.

The information in this article is for educational purposes only. If you are experiencing health issues you should consult a health professional.