BlogHealthy LivingNutritionist
Know Your Greens

Green is associated with spring, the time of renewal, refreshment and vital energy.

Dark green leafy vegetables are the most important group of vegetables to incorporate daily. They contain nutrients and health-supportive benefits. Nutritionally greens are very high in calcium, magnesium, iron and vitamins  A, C, E and K. They are crammed with fiber, folic acid and many other micronutrients.

Some of the benefits from eating greens are:

  • blood purification
  • improved circulation
  • cancer prevention
  • strengthened immune system
  • promotion of healthy intestinal flora
  • improved liver, gall bladder and kidney function
  • lifted spirit and elimination of depression

There are so many greens to choose from such as arugula, bok choy, kale, chicory, lettuce, collards, watercress, mustard greens, broccoli rabe, dandelion, spinach and other leafy greens. You can start eating some greens this week. Be adventurous and try glorious greens that you have never heard of before. Choose one or two new greens and experiment. Find greens that you love, and eat them often.

Arugula can be used to perk up a number of dishes. Dandelion greens help stimulate digestion. Arugula contains more calcium than kale and collards, two greens noted for their high calcium content. Arugula adds flavor and visual appeal to meals you eat.  It can be used with pasta, soups, dishes like potato, salad, and in sandwiches. It is delicious when served with dressings made with citrus, balsamic vinegar etc. I like having this green on my sandwich too.

Try a variety of cooking methods like steaming, boiling, sautéing in olive oil, water sautéing. Boil for under a minute so that the nutrients in the greens do not get lost in the water. Boiling makes greens plump and relaxed. You can also drink the cooking water as a health-giving broth if you are using organic greens. Raw salad is also a wonderful preparation for greens. 

Learning to cook and eat greens is essential to creating health. Get into a habit of adding dark green leafy vegetables to your daily diet. Try it out for a month or more and see how you feel. Take some simple but effective steps to upgrade your health. It requires just a little organization. Only you know when to push hard and when to ease up. Enjoy every meal of a day.

Sautéed Broccoli

4 servings

1 bunch broccoli

1/2 cup grated carrot

1/4 cup toasted sesame seeds

1 tablespoon olive oil

sea salt and freshly ground black pepper


  1. Wash broccoli, cut off and peel the outside of the stalk, slice into pieces and put aside.
  2. Cut the florets into bite- size pieces.
  3. Warm oil in a pan, add stalk pieces, sauce for a few minutes.
  4. Add broccoli florets, then sauté for about 2 minutes.
  5. Add 3 tablespoons of water and grated carrots. Cover and allow to steam for about 3-4 minutes and remove from heat.
  6. Add toasted sesame seeds, sea salt and black pepper.
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