Spinach
Popeye wasn’t lying, spinach is really really good for you. IT’s is the queen of leafy greens and is exceptionally high in carotenoids and also contains vitamin C. It is also high in calcium and iron. Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection.
Here’s something important to note however: Spinach contains oxalic acid that can prevent calcium absorption. Oxalic acid is neutralized during cooking; so while cooked spinach can been eaten regularly, spinach salads should be eaten only on occasion. Do remember that. You can also add spinach to just about anything, soups, stews casseroles and eggs.
Broccoli
Eating broccoli is the easiest way for people to get their greens in because it’s the easiest to prepare and because it’s a common vegetable, there’s less of an “ewwwww” factor. This tree-like vegetable is loaded with top notch nutrients such as phyto-nutrients (help protect from prostate, colon, urinary bladder, pancreatic, and breast cancers) and is an exceptionally rich source of vitamin-C. It is also a good source of minerals like calcium, iron, magnesium, selenium, zinc and phosphorus.
Broccoli may be eaten raw or as salad to gain its maximum nutrients. Boiling and microwaving destroys anti-oxidants and some phytonutrients in broccoli, the other cooking methods such as steaming, stir-frying or baking are your best option to ensure that you get all of the nutrients this green vegetable has to offer.
Romaine Lettuce
Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals, vitamins and believe it or not has 7.7 grams of protein per head (complete protein), about 1g per cup.
Vitamin C, beta-carotene and the folic acid found in romaine lettuce produce many heart health benefits by fighting against strokes and heart attacks. Another health benefit of romaine lettuce is potassium which helps strengthen muscles when combined with physical activity. Potassium also helps lower blood pressure. It’s common knowledge that romaine lettuce is mainly used in a salad. But you can also use it in a salad or to spice up a stir-fry, although you’ll need to put in your chopped lettuce at the very end, when it’s off the heat.
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Tips
You need a little dietary fat to absorb some of the vitamins found in dark green vegetables so be sure to add a bit of oil (such as olive) butter or coconut oil to your dark green vegetables to make sure your body absorbs all of the vitamins.
Fry some minced garlic, fresh ginger, onion or scallions in the oil. Add some mustard seeds, fenugreek seeds, cumin seeds - whatever you please and then add your greens.
If you don't want to cook your greens in oil, stir fry in water only, then cover and steam until the greens are limp. A tablespoon or two of water should do it.
Once the greens are wilted or steamed, add them to cooked beans, soups, grains, lasagna or a quiche, etc
Wilted greens also make a good salad, along with cooked grains, nuts or seeds (toasted or not), raisins, olives, peppers, tomatoes, tofu, feta, etc
To make a sauce for the greens: Add a tablespoon or two of tahini or thick coconut milk, along with a little water and/or soy sauce. You can also try a balsamic reduction.
