Eat. More. Greens. Dark, leafy greens such as kale, collard greens, spinach and chard are among the most affordable, nutrient-dense foods on the planet. They possess powerful antioxidant vitamins A and C that ameliorate disease-causing free radicals, vitamins B2, B3, B6, folate and choline, and a host of minerals. They are particularly plentiful in carotenes called lutein and zeaxanthin that protect eyes against age related macular degeneration (ARMD). This miracle food is a significant source of vitamin K that is a necessary partner with calcium for maintaining bone health. Last—but not least—these amazing greens offer important omega-3 & 6 essential fatty acids that keep cell membranes healthy and pliable as we age. Getting your 1-2 daily servings of greens is a snap with this simple recipe. Add a serving to a breakfast hash, toss with cooked whole grains, or simply serve alongside roasted fish or chicken.
1 lb organic kale, collard greens, mustard greens, chard or spinach
4 cloves garlic, chopped
2-3 cups organic vegetable or chicken stock
2-3 tsp extra vigin olive oil, ghee or coconut oil
Sea salt, freshly ground pepper
Remove tough stems, wash, pat dry and chop greens into bite-size pieces. Heat oil over med-high heat in a large saucepan. Add garlic, stir for 1 minute. Then add stock, submerging the greens. Simmer, uncovered for 10-20 minutes or until tender (depending on the greens used). Season with mineral salt and fresh ground pepper and stir for another minute. Store refrigerated in airtight container for 1 week.
*recipe adapted from The Whole-Food Guide to Strong Bones by Annemarie Colbin, PH.D, New Harbinger Publications, 2009