Dark leafy greens: All dark leafy greens are amazingly full sources of iron and B vitamins. Because of their dark color, they are especially nutrient rich. They are also a great source of fiber, which is referred to as “the body’s scrub brush,” meaning, they help to clear and clean out the intestines to promote healthy digestion. I have often seen adding dark leafy greens to the diet completely stop the problem of constipation. According to Chinese Medical Nutrition theory, leafy greens benefit the liver and help in the creation of healthier blood. Lucky for us, they are in high season during the spring! The most optimal time for us to eat any food, is during its natural growing season. This way we can be in better alignment with ourselves as parts of the whole of creation.
Dark Leafy Greens Include:
Kale
Chard
Spinach
Collards
Dandelion
There are many simple ways to incorporate greens into your diet, from throwing them in a smoothie, adding them to a salad, mixing them with eggs, and simply sautéing them. Check out these simple ideas and get creative!
Massageed Kale salad:
One bunch of kale chopped
One Avocado
Juice of one lemon
Handfull of Roasted almonds
Fresh Chives
Salt and Pepper to taste
Combine kale, diced avocado and half of lemon juice in a large bowl and massage with your hands making a dressing coating all the kale
Season to taste with salt and pepper and additional lemon
Sprinkle with almonds and chopped chives
Top with additional protein if desired (Salmon or Chicken)
Fresh Dandelion Green Salad
Wild Harvest (from your yard) dandelion greens soak and wash throughly
Spring Lettuce mix
Lemon
Garlic and Spring onion chives
2 Avocado
Pumpkin seeds
Green Apple
Apple cider vinegar
Olive oil
Combine dandelion greens and spring lettuce mix in a large bowl
Place one diced avocado, olive oil, apple cider vinegar, chopped chives, salt and pepper in a jar and shake thoroughly making a dressing. toss greens in the dressing to taste
Toast pumpkin seeds over medium head stirring often
Top with chopped green apple
1 Sliced avocado
Toasted pumpkin seeds
Chopped Garlic chives
Steamed Kale and Veggies
Chopped kale, broccoli and sweet potato steamed in steamer basket or in a large pan with water covered. cook until tender season with salt and pepper and serve drizzled with olive oil. Great as a side dish!
Chard and Pasture Eggs with Sweet Potato
Chard
Green Onion
Granulated Garlic
Butter Or Ghee
Pasture eggs
Leftover baked Sweet Potato
Chop chard and green onions and sauté in butter or ghee til tender over medium heat in a large pan. Move greens to one side of pan and add sliced already cooked sweet potato, brown on one side while continuing to sauté the greens. Flip the sweet potato slices, crack pasture eggs over the greens. add 2-3 tbs water and cover to “poach” the eggs to your liking.
Substitute black beans, rice, or quinoa for the sweet potato.
Top with your choice of fresh salsa, kimchi, avocado, tomato slices, etc.
Sauteed Kale with coconut milk
Grate ginger and garlic and sauté in coconut oil for a few minutes add sliced carrots and cook til slightly tender
Add in chicken and apple sausage (Optional)
Add in kale and bok choi toss and sauté til tender
Finish with a small can of coconut milk mixed to create a pan gravy.
Variations: add in or substitute your choice of shitake mushrooms, leeks, chard, zucchini
Simple Kale Apple Green smoothie
Handful of kale
One apple
1/2 Banana
Raw Help seeds
Flax Oil
Add all ingredients to blender cover with water and blend til smooth.