I planted another vegetable garden this year, and for once, everything is thriving so far!  We’re already enjoying Swiss chard, kale and a variety of lettuces.  I even noticed the early stages of the cutest little cauliflowers.  If I’m having some luck, this means there is and will continue to be an abundance of green vegetables this summer.  When it comes to your diet and adding what’s most important, eating a lot of dark green leafy vegetables every day is one of the most beneficial additions, along with other whole, organic foods. 

Green vegetables are super dense in nutrients and benefits.  They are an excellent source of Vitamin A, C, K, folate, and minerals such as iron and calcium.  They also provide a great source of fibre.  These nutrient powerhouses promote heart and gut health, are a potential cancer risk reducer, and have anti-inflammatory properties. 

When eating these green delights, it’s helpful to add a bit of healthy oil like avocado or olive oil to assist in the absorption of vitamins. 

Try these Green Delights. 

• Arugula has a peppery taste and is rich in vitamins A, C, and calcium.  Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.  I was not too fond of arugula when I first tried it as I found it too bitter, but now it is one of my favourites.  I often make a simple arugula salad and add some black, oily olives, sundried tomatoes, and balsamic vinegar.

• Bok Choy has a mild, cabbage-like flavour.   Bok choy is high in vitamins C and K. It also offers some fibre, an essential nutrient for overall health.  They are excellent in stir-fries, roasted, or pan-fried. 

• Brussel Sprouts have a sweet, nutty, smoky flavour.  They are especially rich in vitamin K, which is necessary for blood clotting and bone health.  Their high fibre content helps support regularity and gut health. They taste great when roasted.

• Broccoli has a cabbage-like flavour and is rich in vitamins A, C, and K, folate, and fibre.  Broccoli can be eaten raw, steamed, sautéed, or added to a casserole.

• Collard Greens have a mild flavour and are rich in vitamins A, C and K, folate, fibre, and calcium.  The best way to prepare them is to boil them briefly and then add them to a soup or stir-fry.  You can also eat collard greens as a side dish by sautéing them with some garlic and olive oil.  The leaves also make excellent wraps. 

• Dandelion Greens have a bitter, tangy flavour and are rich in vitamin A and calcium.  They are best when steamed or eaten raw in a salad.

• Kale has a slightly bitter, cabbage-like flavour and is rich in vitamins A, C, and K. Kale is tasty when added to soups, stir-fries, and sauces.  When making a kale salad, I cut small pieces and massage them with olive oil and lemon.  This makes a huge difference to taste, texture and digestion.  Perhaps you’d like to make some Kale Chips.

• Mustard Greens have a peppery or spicy flavour and are rich in vitamins A, C, and K, folate, and calcium.  They are delicious when eaten raw in salads or stir-fries and soups.

• Romaine Lettuce is nutrient-rich lettuce high in vitamins A, C, and K and folate.  It is best when eaten raw in salads, sandwiches or wraps. 

• Spinach has a sweet flavour and is rich in vitamins A and K, folate, and iron.  Spinach tastes great eaten raw in salads or steamed.

• Swiss Chard tastes like spinach and is rich in vitamins A, C, and K, potassium, and iron.  It is best stir-fried, added to sauces, or eaten raw in salads.  The leaves make excellent wraps. 

Many of the above-mentioned green veggies-bok choy, broccoli, Brussel sprouts, chard, collard and mustard greens, and kale are also cruciferous vegetables.

Eat at least 1/2-1 cup of greens three times per week for health benefits. Daily consumption is best for maximum benefit.

Recipe Ideas

Dark green vegetables are tasty and easy to add to your daily meals. 

Smoothie: Add arugula, chard, kale or spinach to your smoothie to increase the nutrient impact. 

Make a salad: Leafy greens such as romaine lettuce, spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.

Wrap it up: Make a wrap with any protein, shredded vegetables, leftover stir fry, and wrap with Swiss chard or collard leaves instead of wrap bread or flatbread.

Add to a soup: Mix chopped leafy greens such as collard greens, kale or mustard greens into your favourite soup.

Roast: Brussel sprouts, broccoli, bok choy, collards and Swiss chard all taste delicious when roasted with some olive oil, salt and pepper. 

Stir-fry: Add chopped leafy greens or broccoli, your favourite protein, and some olive oil to your stir-fry. 

Steam it: Try steaming collard greens, kale, or spinach.  Add water to a pot and place a steamer with the vegetables into it.  Next, bring the water to a simmer, cover with a lid, and wait a few minutes until your vegetables are slightly soft.

Sauté:  Kale, collard and Swiss chard taste great when sautéed with garlic and olive oil. 

Near the end of the season, clean and chop many of the vegetables mentioned above and freeze them for the autumn and winter.  Frozen, they can be added to smoothies, soups and stews and you can freeze them for up to 9 months. How to freeze your vegetables.

I’m fortunate to have access to land for my garden. If you live in an apartment or condo and are not able to plant anything on a balcony or roof top, check out community gardens, farmer’s markets, and better yet, purchase directly from the farmer and buy organic, when possible.

Are you growing any vegetables this summer?

Be well.

Anita

County Yoga Loft

Zoom Yoga Class Schedule  

Resources:

1)   National Institute of Health

2) Jenn Pike

DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.