. |
Seeds for Change Wellness
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
The 10 "Must-Have" Greens for Your Diet
The Ten "Must-Have" Healthiest Greens for Every Nutritional Wardrobe
Source
1.Collards -
These fan-like greens stand out as a nutritional superstar. Their vitamin K, A, C and magnesium levels are off
the charts and their folate, calcium and dietary fiber content is nothing to sneeze at.
Dinosaurs must have been gnawing on collard greens because they date back all the way to prehistoric times.
They're one of the oldest members of the cabbage family and a close cousin to the curly-headed relative, Kale.
Known as a time-honored tradition in southern kitchens, collards are held in high regard as the green of
choice and are at their best between January and April!
2.Kale -
Flat or curly, this vegetable is considered to be one of the most highly nutritious vegetables, with super strong
antioxidant and anti-inflammatory properties.
Central and northern Europe as well as North America seem to be the breeding grounds for kale. On a quest
for something bigger and better, kale is actually the result of man's artificial selection for enlargement of
leaves in the wild mustard plant.
3. Spinach -
The incredible shrinking vegetable! If you've ever prepared spinach, you know that the volume is decreased
by three quarters when cooked.
But that's OK, spinach is loaded with enough vitamin C and fiber to survive the loss and make it worth every
bite! While spinach is a good source of calcium it also contains oxalic acid that reduces intake of dietary
calcium.
Despite a popular misconception, spinach has only slightly more iron than most other vegetables.
The mega-iron myth first began in 1870 when Dr. E. von Wolf misplaced a decimal point in his publication
which led to an iron content figure that was ten times too high. Although investigated in 1937 by the Germans,
the rumor remained strong for decades (thanks to a pipe-smoking sailor man).
4. Chard -
Packed with nutrients, chard is one of the most powerful anti-cancer foods due to its combination of traditional
nutrients; phytochemicals, chlorophyll, other plant pigments and soluble fiber.
Folks in the US love the veiny leaves for cooking while European chefs save the stalks and toss the leaves.
Slightly bitter, the fresh young leaves can be steamed, sautéed or used raw in salads. (See note at end of
article about the oxalic acid in chard.)
A visual knock-out in your grocer's produce section, chard is found in green forms as well as red-ribbed such
as Ruby Chard, Rhubarb Chard and the always exquisite Rainbow Chard.
5. Mustard -
Also known as leaf mustard, Brassica Juncea and Indian mustard, mustard greens have a distinct
horseradish-mustard flavor. In fact, the brown mustard we all grew up on is made from mustard greens.
Mustard greens are particularly beneficial for women going through menopause. They're a no-nonsense
vegetable that can protect against cancer and heart disease and also support bone health.
A little on the pungent side, mustard greens are typically mixed with other milder greens and are a favorite in
soul food, Chinese and Japanese cuisines.
6. Broccoli Raab -
Oh, that broccoli raab is such a trickster. Despite its name, look and taste, broccoli raab has nothing to do with
broccoli. It's really in the turnip family.
Loved by Italian and Chinese cooks, broccoli raab, also known as rapini, is a great source of vitamins A, C and
K, as well as potassium. 13
A little on the bitter side with a rich, nutty flavor, broccoli raab can be an acquired taste. But once it's acquired,
watch out! It can be positively addictive.
7. Dandelion Greens -
Without a doubt, this leafy vegetable is one of the most nutritious foods you can pick.
Dandelions support digestion, reduce swelling and inflammation, and treat jaundice, edema, gout, eczema and
acne.
A close cousin to the sunflower, dandelions can create the perfect spring tonic with their liver cleansing
properties. Also known as a good laxative and diuretic, it's French name, pissenlit (wet the bed), tells all. 14
Find a field free of pesticides and forage away for a delicious salad or stir fry. A bit on the bitter side but tasty
as can be with a little olive oil and lemon.
8. Watercress -
Yet another member of the cabbage family that's doing amazing things with its vitamins B6, C, magnesium and
carotene.
Watercress is a fast-growing, aquatic or semi-aquatic perennial and one of the oldest known leaf vegetables
consumed by humans. It has a significant amount of folic acid and acts as a great digestive aid.
With a perk-you-up peppery flavor, watercress is found on a lot of salad bars these days, but is best known for
the cute little sandwiches served at ladies' teas.
9. Bok Choy -
Bok choy is also considered a cabbage, although you would never know it based on its long stalks and slender
leaves.
High in vitamins A, C and calcium, bok choy is high in nutrients but low in calories.15 They make a beautiful
presentation on any plate and are yummy in salads (but blanch and chill the bok choy first), stir-fries and
soups. Bok Choy can be fermented like any other cabbage and is the main ingredient in Chinese Kim Chi.
Cultivated in China since ancient times, bok choy is a favorite for its light, sweet flavor and crisp texture.
Young, baby bok choy lightly sautéed and seasoned with a few shakes of shoyu just might be the most
delicious food known to man.
10. Chicory -
This crunchy salad green can be divided into five groups: radicchio, sugar loaf, large leaf, cutting leaf and
Belgian endive. The curly types are the most cultivated and often seen in a salad bowl.
Rich in potassium, iron, beta carotene, vitamins A and B, chicory has more calcium than even kale and
collards. This is the green for anyone who is looking for more calcium in their life.
First introduced to England, Germany, Holland and France in the 13 century, the French used it primarily for
medicinal purposes to "comfort the weake and feeble stomack and to help gouty limbs and sore eyes".16
Two Additional Goodies:
11. Seaweed -
What, did you think we were only covering leafy vegetables that grew on land?
Seaweed, or sea vegetables if you want them to sound more dignified, is incredibly nutritious and provides
many minerals (most notably from iron), a good supply of protein and fiber as well as vitamins A, B6 and C.
Basically, sea vegetables are algae and are used in a number of processed foods as stabilizers and
thickeners, not to mention a closet full of beauty products. 17
Because of the staggeringly strong nutritional value of sea veggies, Donna Gates, author of the Body Ecology
Diet recommends eating them each and every day. There are a number of species, each with slightly different
tastes and characteristics and are great additions to soups and salads, or sautéed with other vegetables.
Not everyone loves the taste or texture of sea vegetables, though, or has the time to create flavorful recipes.
Our Body Ecology Ocean Plant Extract is a concentrated supplement that offers all of the valuable nutrients in
sea vegetables without any preparation time needed.
12. Cereal Grass -
We really couldn't end this list without at least mentioning healthy grasses. Known as one of the healthiest
foods on earth, healthy grass is supersonic fuel for your body.
To learn more about this miracle food, check out the Body Ecology article at
http://bodyecology.com/07/08/02/healthiest_grasses.php
Source
1.Collards -
These fan-like greens stand out as a nutritional superstar. Their vitamin K, A, C and magnesium levels are off
the charts and their folate, calcium and dietary fiber content is nothing to sneeze at.
Dinosaurs must have been gnawing on collard greens because they date back all the way to prehistoric times.
They're one of the oldest members of the cabbage family and a close cousin to the curly-headed relative, Kale.
Known as a time-honored tradition in southern kitchens, collards are held in high regard as the green of
choice and are at their best between January and April!
2.Kale -
Flat or curly, this vegetable is considered to be one of the most highly nutritious vegetables, with super strong
antioxidant and anti-inflammatory properties.
Central and northern Europe as well as North America seem to be the breeding grounds for kale. On a quest
for something bigger and better, kale is actually the result of man's artificial selection for enlargement of
leaves in the wild mustard plant.
3. Spinach -
The incredible shrinking vegetable! If you've ever prepared spinach, you know that the volume is decreased
by three quarters when cooked.
But that's OK, spinach is loaded with enough vitamin C and fiber to survive the loss and make it worth every
bite! While spinach is a good source of calcium it also contains oxalic acid that reduces intake of dietary
calcium.
Despite a popular misconception, spinach has only slightly more iron than most other vegetables.
The mega-iron myth first began in 1870 when Dr. E. von Wolf misplaced a decimal point in his publication
which led to an iron content figure that was ten times too high. Although investigated in 1937 by the Germans,
the rumor remained strong for decades (thanks to a pipe-smoking sailor man).
4. Chard -
Packed with nutrients, chard is one of the most powerful anti-cancer foods due to its combination of traditional
nutrients; phytochemicals, chlorophyll, other plant pigments and soluble fiber.
Folks in the US love the veiny leaves for cooking while European chefs save the stalks and toss the leaves.
Slightly bitter, the fresh young leaves can be steamed, sautéed or used raw in salads. (See note at end of
article about the oxalic acid in chard.)
A visual knock-out in your grocer's produce section, chard is found in green forms as well as red-ribbed such
as Ruby Chard, Rhubarb Chard and the always exquisite Rainbow Chard.
5. Mustard -
Also known as leaf mustard, Brassica Juncea and Indian mustard, mustard greens have a distinct
horseradish-mustard flavor. In fact, the brown mustard we all grew up on is made from mustard greens.
Mustard greens are particularly beneficial for women going through menopause. They're a no-nonsense
vegetable that can protect against cancer and heart disease and also support bone health.
A little on the pungent side, mustard greens are typically mixed with other milder greens and are a favorite in
soul food, Chinese and Japanese cuisines.
6. Broccoli Raab -
Oh, that broccoli raab is such a trickster. Despite its name, look and taste, broccoli raab has nothing to do with
broccoli. It's really in the turnip family.
Loved by Italian and Chinese cooks, broccoli raab, also known as rapini, is a great source of vitamins A, C and
K, as well as potassium. 13
A little on the bitter side with a rich, nutty flavor, broccoli raab can be an acquired taste. But once it's acquired,
watch out! It can be positively addictive.
7. Dandelion Greens -
Without a doubt, this leafy vegetable is one of the most nutritious foods you can pick.
Dandelions support digestion, reduce swelling and inflammation, and treat jaundice, edema, gout, eczema and
acne.
A close cousin to the sunflower, dandelions can create the perfect spring tonic with their liver cleansing
properties. Also known as a good laxative and diuretic, it's French name, pissenlit (wet the bed), tells all. 14
Find a field free of pesticides and forage away for a delicious salad or stir fry. A bit on the bitter side but tasty
as can be with a little olive oil and lemon.
8. Watercress -
Yet another member of the cabbage family that's doing amazing things with its vitamins B6, C, magnesium and
carotene.
Watercress is a fast-growing, aquatic or semi-aquatic perennial and one of the oldest known leaf vegetables
consumed by humans. It has a significant amount of folic acid and acts as a great digestive aid.
With a perk-you-up peppery flavor, watercress is found on a lot of salad bars these days, but is best known for
the cute little sandwiches served at ladies' teas.
9. Bok Choy -
Bok choy is also considered a cabbage, although you would never know it based on its long stalks and slender
leaves.
High in vitamins A, C and calcium, bok choy is high in nutrients but low in calories.15 They make a beautiful
presentation on any plate and are yummy in salads (but blanch and chill the bok choy first), stir-fries and
soups. Bok Choy can be fermented like any other cabbage and is the main ingredient in Chinese Kim Chi.
Cultivated in China since ancient times, bok choy is a favorite for its light, sweet flavor and crisp texture.
Young, baby bok choy lightly sautéed and seasoned with a few shakes of shoyu just might be the most
delicious food known to man.
10. Chicory -
This crunchy salad green can be divided into five groups: radicchio, sugar loaf, large leaf, cutting leaf and
Belgian endive. The curly types are the most cultivated and often seen in a salad bowl.
Rich in potassium, iron, beta carotene, vitamins A and B, chicory has more calcium than even kale and
collards. This is the green for anyone who is looking for more calcium in their life.
First introduced to England, Germany, Holland and France in the 13 century, the French used it primarily for
medicinal purposes to "comfort the weake and feeble stomack and to help gouty limbs and sore eyes".16
Two Additional Goodies:
11. Seaweed -
What, did you think we were only covering leafy vegetables that grew on land?
Seaweed, or sea vegetables if you want them to sound more dignified, is incredibly nutritious and provides
many minerals (most notably from iron), a good supply of protein and fiber as well as vitamins A, B6 and C.
Basically, sea vegetables are algae and are used in a number of processed foods as stabilizers and
thickeners, not to mention a closet full of beauty products. 17
Because of the staggeringly strong nutritional value of sea veggies, Donna Gates, author of the Body Ecology
Diet recommends eating them each and every day. There are a number of species, each with slightly different
tastes and characteristics and are great additions to soups and salads, or sautéed with other vegetables.
Not everyone loves the taste or texture of sea vegetables, though, or has the time to create flavorful recipes.
Our Body Ecology Ocean Plant Extract is a concentrated supplement that offers all of the valuable nutrients in
sea vegetables without any preparation time needed.
12. Cereal Grass -
We really couldn't end this list without at least mentioning healthy grasses. Known as one of the healthiest
foods on earth, healthy grass is supersonic fuel for your body.
To learn more about this miracle food, check out the Body Ecology article at
http://bodyecology.com/07/08/02/healthiest_grasses.php