There is a challenge though. Most of us don’t know where to start or how to prepare them besides in salads (which is a great start). Having one cup of dark lettuce or mixed greens accounts for one vegetable serving. If you add a ½ cup of one or two more vegetables on that salad, now you have two or three servings. This is especially easy in the summer months when salad greens can be purchased fresh locally.
So what to do besides having salads? I am going to share a little bit about five dark leafy green vegetables and a recipe for each one. I know when I am shopping for something, I know it is helpful to see what it looks like, so I have included an image of each for your shopping ease. I hope this will encourage you to try some of these recipes and add more leafy greens to your diet. Your body will thank you for it!
I use all three of these of these lettuces in our salads topped with cucumber and/or shredded carrots. It is quick and easy.
Recipe for Cranberry Almond Lettuce Salad
Kale’s health benefits are primarily linked to the high concentration of antioxidants and Sulfur-containing phytonutrients. Carotenoids and flavonoids are the specific type of antioxidants found in kale that are associated with many of the anti-cancer health benefits. Kale can help lower blood cholesterol levels and reduce the risk of heart disease. This is especially true when kale is cooked instead of eaten raw.
Why do we want to cook kale? Raw kale is high in oxalic acid, which binds with minerals such as calcium and magnesium in the body causing them to crystallize. These crystals can damage tissue, cause inflammation in the body, and kidney stones. It can also inhibit the uptake of iodine by the thyroid gland which challenging for those with thyroid issues.
I will chop kale into small pieces, saute, and then add to rice and stir-fried dishes.
Recipe for Healthy Kale Eggs Breakfast Cups
Collard greens leaves are a good source of fiber. Eating them regularly builds up resistance power in the body to control the onset of colon cancer, acute bowel disorder problems, and hemorrhoid disorder. Their antioxidants work to purify the body. Eating collard greens also has the capacity to lower blood cholesterol levels. It is very important not to overcook collard greens; they will begin to emit the unpleasant sulfur smell associated with overcooking cruciferous vegetables.
Collard greens are an excellent source of vitamin D and a good source of omega-3 fatty acids, both of which are anti-inflammatory nutrients.
Don’t toss those colorful stems as they are edible also. Check out this link for ideas.
I add spinach leaves to our salads and will saute chopped leaves to cook with eggs for breakfast.
Recipe Spinach Ball Appetizers
Murray, M. (2005). The encyclopedia of healing foods. Atria Books. New York, NY
www.deliciouslyorganic.net/green-smoothie-recipe/
www.whfoods.com/genpage.php?tname=foodspice&dbid=138#healthbenefits
www.thescienceofeating.com/vegetables/best-leafy-green-vegetables/
I love all these leafy things – however – I usually end up throwing most of them out. They start to spoil within a day or two after purchase so I sometimes hesitate to purchase another ‘batch’. Any ideas on how to preserve them longer?
Great question, Marge. My next post will have some helpful tips on storage of the leafy greens and fresh produce.