The following article is a contribution from a member of Rodale Institute’s volunteer network. The views represented in this article are solely the author’s. The information contained within this article is intended for informational purposes only. Consult a medical professional for any health-related matters.
Dark green leafy vegetables are among the most nutrition-rich foods. They are dense with vitamins, minerals and phytonutrients, a large group of plant chemicals that have strong beneficial effects on our health. They boost the immune system, are antiviral, anti-inflammatory, antibacterial, antioxidant, and aid in cellular repair. For example, the high levels of the phytonutrients beta carotene, lutein, and zeaxanthin present in these vegetables provide important protection from age-related eye damage, such as glaucoma and macular degeneration.
All green leafy vegetables (greens) also offer high levels of magnesium, potassium, calcium, and iron as well as vitamins K, C, E, A, and many of the B vitamins. Vitamin K, a nutrition celebrity, is not found as highly concentrated in most other types of food as in greens and is vital to good health. It helps regulate blood clotting, protects bones from osteoporosis, and aids in preventing cardiovascular disease and diabetes. Chlorophyll, which gives the plants their green color, is a potent health promoter: It is a detoxifier that helps rid the body of pollution and heavy metals and protects against certain types of cancer. A word of caution: doctors advise individuals taking blood-thinning drugs to avoid foods high in vitamin K, including greens.
There are three types of greens: 1. Salad Greens (romaine lettuce, arugula, and watercress), which are eaten raw. Iceberg lettuce is nutritionally poor compared with its dark green cousins. 2. Fast Cooking Greens (spinach, chard, parsley, beet greens, escarole, rappini, dandelion, and mustard greens) can be eaten raw or briefly cooked. Poor parsley, the underappreciated overachiever! Friends, parsley is not just for garnishing: in addition to enormous health benefits it offers equal to other greens, parsley is also a body and breath deodorizer! Because the leaves of fast cooking greens are thinner and drastically shrink even during brief cooking, the amount prepared in their raw state should be three times larger than the desired cooked amount 3. Hearty Greens (kale and collard greens) require a bit longer cooking time, particularly their stems.
Greens are a staple of certain regional cooking. Unfortunately, many of the traditional recipes include too much unhealthy fat such as butter, bacon, or ham. Additionally, greens are often cooked immersed in water that is then discarded (along with much of their nutrients). Quite a few recipes call for 45 minutes or longer of cooking time, causing a great deal of the vegetables’ nutrients to be destroyed. Casseroles may be tasty; however, baking greens, or any veggie, at high temperatures dramatically reduces their vitamin content. With a few simple recipe modifications, the yum factor can be preserved along with the food’s healthfulness—steaming instead of water-immersed cooking; using healthy fats such as olive oil; and not baking them to death in the oven.
Greens can be also chopped, covered, and cooked briefly in 3 tablespoons olive oil with spices and herbs, or added to soups and stews. Garlic, smoked turkey, cumin powder, lemon juice, or hot sauce are excellent flavors to include in these dishes. Try the following delicious recipes presented below: Go green!
Green Recipes:
Greens with Onion and Sesame (3 servings)
- 1 big bunch of cooking greens (kale, mustard greens, etc.)
- 3 tablespoons olive oil
- 3 garlic cloves, finely minced
- 1 yellow onion, chopped
- Salt and pepper
- 1 tablespoon cumin powder
- 2-1/2 tablespoons sesame seeds
In a skillet, heat oil and cook onion (covered) for 10 minutes. Meanwhile, wash, trim tough stems, and chop the greens. Steam for 7 minutes and drain. Briefly drizzle cold water to halt the cooking, then shake the excess water off of them. Add garlic, salt, pepper, and cumin to the onion in skillet. Cook 4 minutes. Gently mix in greens and cook 2 more minutes, stirring occasionally. Remove from stove and sprinkle with sesame seeds.
Citrus-Spinach Salad (4 servings)
- 6 cups spinach leaves, torn
- 2 oranges
- ¼ medium purple onion, thinly sliced, then finely chopped
- Dressing:
- ½ teaspoon orange rind, finely grated
- 2 tablespoons orange juice
- 2 tablespoons wine or apple cider vinegar
- 3 tablespoons extra virgin olive oil
- 1 teaspoon honey
In a large bowl, whisk together all dressing ingredients. Peel and section the orange. Add spinach and onion. Cut each orange section into half (remove seeds) and add to spinach.
Potato Soup with Greens (3 servings)
- 2 large potatoes, scrubbed, cubed
- 1 cooking onion, chopped
- 4 cloves garlic, minced
- 2-1/2 cups water
- 2 tablespoons dried basil
- Salt and pepper
- 2 cups greens washed, chopped
- 3 tablespoons olive oil
Cook all ingredients except oil and greens for 15 minutes. Add oil and greens and simmer 7 more minutes. Remove from stove. With a hand masher, partially mash soup, leaving some potato lumpiness for a more robust, chunky soup!