by Tobey Shilling, LPC, RN, MCAT, CMT-BC to-beyhealthy@comcast.net 
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, and 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, which
is a time of renewal and refreshing, 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 and keeping your skin clear and
blemish free.
Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. 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: Super Simple Savory Chard
Prep
Time: 5 minutes
Cooking
Time: 7-8 minutes
Yield:
4 servings
Ingredients:
1.5
pounds red or swiss organic chard
1
tablespoon extra virgin, cold pressed, organic olive oil
2
garlic cloves, thinly sliced
2
tablespoons water
salt
and freshly ground pepper to taste
1
lemon, cut into wedges
Directions:
- Wash the chard leaves and strip the leaves from the stalks.
- Coarsely chop the greens. In a large skillet or stockpot with a lid, heat oil over medium heat. Add garlic and sauté for about 2 minutes, until golden.
- Turn heat to medium high. Add greens and stir to coat with oil. Add 2 tablespoons water, cover, and cook until greens are wilted and soft, about 5 minutes.
- Taste the greens to make sure there is no raw edge to the flavor. Turn off the heat. Season with salt and freshly ground black pepper. Serve hot with fresh lemon wedges for squeezing.
