Seeing Green


Leafy Greens

One simple way to improve your eating regime is to add green.  Sound boring?  It might be, if you’re thinking iceberg lettuce. 

Green leafy vegetables are some of the most nutrient dense and the quickest to prepare, especially if you are time crunched.  Leafy greens provide a variety of phytonutrients, including beta-carotene and lutein, which protects your cells from oxidative damage and your eyes from age-related issues.    According to Britt Brandon, “A few cups of dark green leaves contain small amounts of omega-3 fatty acids and nine times the RDA [Recommended Dietary Allowance] for vitamin K, which regulates blood clotting, protects bones from osteoporosis, and may reduce the risk of atherosclerosis by reducing calcium in arterial plaques.” [1]   As well, leafy greens supply iron, calcium, potassium, magnesium, vitamins C, E, B6 and B12, and folate (B9).

Don’t leave them wrapped in any kind of plastic. Always wash and spin your greens and then, store them wrapped in a linen kitchen towel in your crisper.  They should remain wilt-free and retain their vibrant green colour for almost a week.

With so many leafy green alternatives available at your local farmers market, you may wondering where to start.  Don’t be boring, instead explore a new variety or two on your next shopping adventure.

Tweetable: “I’m strong to the finich, ‘Cause I eats me spinach,” says Popeye. Tweet!

Lettuce

The greener lettuces have more abundant nutrients and more bang for your buck.  Try romaine, Boston, green leaf lettuce as alternatives to the plain Jane iceberg variety, which is boring.  If you have a picky palette, then retrain yourself by mixing your lettuces to minimize the “health shock.”  I find using baby varieties mixed together make the best salad combinations.

Spinach

Remember Popeye?  He was onto something.  Spinach is a wonderful alternative to lettuce when used raw, yet you can also discreetly add it to cooked dishes and smoothies.  Since spinach wilts easily with a minimal amount of heat, you will use more and boost your green fix.  It has an impressive array of nutrients including potassium, calcium and iron.  When eaten with a vitamin C alternative like lemon juice, the iron absorption is maximized.

Arugula

The ancient Romans considered arugula an aphrodisiac because of its peppery taste.  Arugula’s feathery leaves hold up well in a salad and pairs well with a bit of fruity sweetness such as pieces of pear, sliced strawberries or a handful of cranberries.  The baby green variety has a milder taste, making this nutritious green alternative worth considering.

Frisée and Escarole

Both of these green varieties are from the endive family.  Endive is actually from the chicory family.  Yes, chicory is more than a coffee substitute.   This unique family of leafy greens will leave a new taste in your mouth.  Other members of this family are radicchio and Belgian endive.  Frisée is the curly leafed, light-green variety with a milder bitter flavour, while escarole has more broad-leafed deep green leaves that are sturdy with crinkled edges and tends to have a tangy taste (some might say bitter). Escarole is a good substitute for romaine lettuce as it maintains its shape well.  These greens are high in vitamins A and K, folate, beta-carotene and manganese, a necessary micro-mineral that activates the enzymes needed for your body to use biotin, thiamine (B1), vitamin C and choline, and important for digestion. [2]

Kale

Kale has long stems with green, curly edged leaves.  Some kale varieties are purple and black (deep dark purple).  It is a member of the cabbage family, which means it is a great bearer of nutrients, including vitamins A, C and K.  As well, it provides a good amount of potassium to aid in lowering blood pressure.  Kale has a mildly sharp cabbage taste, which stands up well to light sautéeing.  Remove the tough stems prior to using.  Kale can be used in salads, stir fry, green smoothies or dehydrate and make kale chips to substitute for potato chips.

Swiss Chard

Another green that stands up well to cooking is Swiss Chard, which is similar in nutritional value to kale and spinach.  It is a powerhouse of nutrients, calcium and iron.  Swiss chard is a broad-leaved green with a rainbow of green, white or red stems.  My favourite purchase is rainbow chard — a mixed colouring of stems.  Although it is similar to spinach, it makes a nice change in flavour.  Steam lightly and drizzle with vinegar or cold-pressed olive oil for a quick and nourishing side dish.

Rapini

Also known as broccoli rabe, rapini has thin stalks, serrated leaves and potentially some flower buds.  It is very tender and maintains its deep green colour even when lightly steamed.  I often used rapini instead of broccoli for a side dish, stir fry or salad addition.

Purslane

Once a popular vegetable of the Ancient Romans, it is often viewed as a weed, but it is regaining its status as a cultivated green.  Karen Morse in her recent article in Clean Eating Magazine states that purslane has “more omega-3 fatty acids than any other leafy green and an abundant dose of antioxidants.” [3]  Rich in vitamin E and beta-carotene, this nutritionally-rich green also boasts a rich source of vitamin A, C and B-complex and minerals potassium, magnesium and iron.  Purslane is a paddle-shaped tart succulent greenery that can prevent heart disease, keep your immune system happy and may protect you from lung and oral cancers.  Some of its market names include duckweed, verdolagas, and wild portulaca.

Other greens to consider are parsley, watercress, bok choy and broccoli sprouts.  Be creative and adventurous!  Try something new.  Go ahead — you may just surprise yourself.

Looking for ways to incorporate greens into your diet?  I offer private and group cooking classes in your home.  Email me at hello@wattworksnutrition.ca to inquire about hosting one today.

Take a moment and share your favourite green vegetable.  I have many, but you will often find kale, rapini, romaine (especially baby romaine) and swiss chard in my grocery cart.


Resources

[1]  Britt Brandon and Lorena Novak Bull, RD, The Everything Green Smoothies Book (Avon Massachusetts: Adams Media, 2011) 14.

[2] Elson Haas, MD and Buck Levin, PhD, RD, Staying Healthy with Nutrition (Berkeley, CA: Celestial Arts, 2006) 197.

[3] Karen Morse, “Powerful Purslane,” Clean Eating Magazine, May 2015, Issue 51, 24.


About Brenda

Brenda loves learning and sharing what she's learning with you. She is a certified keto/carnivore coach with Keto-Adapted (Maria and Craig Emmerich, a certified holistic nutritional consultant (CHNC), and a natural nutrition clinical practitioner (NNCP).