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LOVE YOUR GREENS!
New Ways to Prepare these Nutritional Powerhouses by Nava Atlas
or seasonal eaters, farm market shoppers and members of community supported agriculture, vegetable greens have become a normal part of everyday diets. Recognized as the most nutrient-rich group of veggies, they deliver multiple benefits. Greens are a top source of vitamin K, essential to bone health, and are abundant in vitamins A, B (especially folic acid) and C. They deliver consid- erable antioxidants and chlorophyll, widely known to protect against cancer, and are anti-inflammatory, according to Dr. Joel Fuhrman, a family physician in Flemington, New Jersey, who special- izes in nutritional medicine. Fuhrman notes, “The majority of calories in green vegetables, including leafy greens, come from protein, and this plant protein is packaged with ben- eficial phytochemicals. They’re rich in folate and calcium, and contain small amounts of omega-3 fatty acids.” Hardy greens, like kale, chard and collards, are good sources of accessible calcium. Only about 30 percent of cal- cium from dairy products is absorbed, but according to Registered Dietitian Ginny Messina, “For certain leafy green vegetables, rates are considerably high-
AustinAwakenings.com
er. We absorb between 50 and 60 percent of
the calcium in cruciferous leafy
green vegetables like kale and turnip greens.” Tasty and versatile, greens can add interest and value to every meal. Here’s how.
Smoothies and juices. Spinach tastes so mild in smoothies and juices that we barely know it’s there. Kale and collards add a mild greens flavor. A big handful or two of spinach or one or two good-size kale or collard leaves per serving is about right. Greens blend well with bananas, apples, ber- ries and pears. A high-speed blender is needed to break down kale and col- lards; a regular blender is sufficient for spinach. An online search for “green smoothies” will turn up many recipes. Use “massaged” raw kale in
salads. Rinse and spin-dry curly kale leaves stripped from their stems, and then chop into bite-sized pieces. Thinly slice the stems to add to another salad or lightly cooked vegetable dishes or simply discard. Place the cut kale in a serving bowl. Rub a little olive oil onto both palms and massage the kale for 45 to 60 seconds; it’ll soften up and turn bright green. Add other desired veggies and fruits and dress the mixture.
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