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spinach and dark leafy greens

(4 ratings)
frenchtutor avatar
Recipe by
Susan Feliciano
@frenchtutor
Oak Ridge, TN

When we talk about eating our greens, most of us think of a big heaping bowl of lettuce. Today however, we are talking about dark leafy greens like kale, collards, mustard greens and turnip greens. These greens are identifiable by their dark green colors and big beautiful leaves.Now let’s see what these greens have to offer!

(4 ratings)
method No-Cook or Other

Ingredients For spinach and dark leafy greens

  • COOKING GREENS RANGE FROM THE VERY TENDER AND QUICK-COOKING SPINACH TO THE HEARTY FIBROUS VARIETIES OF KALE.
  • spinach
  • kale
  • beet greens
  • swiss chard
  • mustard greens
  • cabbage
  • collard greens
  • dandelion greens
  • broccoli
  • SALAD GREENS THAT CAN BE EATEN RAW:
  • romaine leaf lettuce
  • green leaf lettuce
  • cabbage, both green and purple
  • spring greens
  • spinach
  • kale
  • butter or boston lettuce
  • chicory
  • broccoli

How To Make spinach and dark leafy greens

  • 1
    When it comes to fat burning for weight loss, greens are low carb foods with plenty of fiber and protein per serving. You get tons of vitamins and nutrients per serving, which has the added bonus of plenty of health benefits!
  • 2
    The most prominent health benefit of greens comes from its ultra high vitamin K content, which can regulate blood clotting, reduce the build up of calcium deposits in the arteries, prevents diabetes and keeps bones strong against osteoporosis. Both turnip and mustard greens have in excess of 500% of your daily recommended value of vitamin K.
  • 3
    Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fiber, folate and a wide range of carotenoids such as lutein and zeaxanthin, along with saponins and flavonoids. According to the American Institute of Cancer Research's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods containing carotenoids probably protect against cancers of the mouth, pharynx and larynx.
  • 4
    Researchers believe that carotenoids seem to prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer. The Second Expert Report also noted probable evidence that foods containing folate decrease risk of pancreatic cancer and that foods containing dietary fiber probably reduce one’s chances of developing colorectal cancer.
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