Leafy Greens Are Beneficial For Your Health

Food Focus: Leafy Greens

Food Focus: Leafy Greens

Leafy Greens are crammed full of good nutrition

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc. They are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring and summer, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity.

Greens aid in:

  • purifying the blood
  • strengthening the immune system
  • improving liver, gall bladder and kidney function
  • fighting depression
  • clearing congestion
  • improving circulation
  • keeping your skin clear and blemish free

Leafy greens are the vegetables most missing from the American diet. Many of us have never learned how to prepare them. Start with this very simple recipe for shiitake and kale. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Recipe of the Month: Shiitake and Kale

Prep Time: 2 minutes
Cooking Time: 10 minutes
Yield: 4 servings

Ingredients:

  • 1/2 pound shiitake mushrooms
  • 1 tablespoon olive oil
  • 1-2 cloves crushed garlic
  • 1 bunch kale, chopped
  • 1 pinch salt

Directions:

  1. Warm oil in a pan on medium heat with minced garlic until aromas of garlic are released, about 2-3 minutes.
  2. Add chopped shiitake mushrooms; stir fry for 5 minutes.
  3. Add chopped kale; stir-fry for a couple of minutes.
  4. Add a splash of water and pinch of salt to pan; cover and let steam for 4 minutes.

Small changes yield lasting results. Permanent change is more likely to happen gradually rather than through one big restrictive plan. Allow yourself to climb the ladder one rung at a time.

Here’s to healthy eating! Please feel free to contact Debbie at (630) 470-7634 or email her at Debbie@NutritionandHealthCounseling.com if you have any questions on the material above or if you are interested in scheduling a health consultation. Visit her website at www.NutritionAndHealthCounseling.com for more information.

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