Leafy greens are a nutrition blockbuster and win the “Best Actor in a Leading Role” award when it comes to our diet. Full of vitamins, minerals, phytonutrients and fiber, leafy greens may help protect us from heart disease, diabetes, and cancer. Ounce for ounce the leafy greens are the best food we can eat to help improve our overall health. Try to eat 1-2 cups daily.
1. Kale: The star of the leafy greens. Can be used in salads, soups, and stews and even baked and eaten as kale chips.
2. Collards, turnip and mustard greens: typically found in Southern cooking, these have similar properties to kale, and can be eaten raw in salads and as wrappers for other meals.
3. Swiss chard: very colorful, large leaves add color and flavor to meals. Most commonly sautéed but can be added to main dish recipes like quiche, pastas and soups.
4. Spinach: popular in salads, cooked spinach is also very nutritious.
5. Broccoli: Known for its calcium content and cancer fighting properties.
6. Arugula: also a cruciferous veggie, helpful in detoxifying the body, it has a slightly peppery flavor and mixes well in salads, and other recipes.
7. Cabbage: Red or green, it can be used raw or added to recipes like soups, stir-fry and made into sauerkraut.
Make new leafy greens or new recipes with leafy greens your once a month “try a new one” for 2013. You will be surprised at the new flavors you will experience and your body will thank you!
For the longer version of this article, and information on growing your own leafy greens with the Tower Garden, visit www.nutritionandwellnessconsulting.com.
