Greens, better known as "Leaf Vegetables" or "Vegetable Greens" are plant leaves coming from a wide variety of plants.
Leafy and non-leafy greens are considered to be the Primary Food Class. Typically containing all the plant nutrients and also photosynthetic tissues is what makes them more superior in comparison to other fruits and vegetables as well as other types of foods. Being a potent superfood, high in fiber, low in fat and calories, they provide a powerful dose of vitamins, minerals, antioxidants and phytonutrients.
Green Veggies List:
Leafy Green Vegetables :rnThese include
Amaranth LeavesrnCoriander LeavesrnSpinachrnLettucernMint LeavesrnCabbagernBrussel SproutsrnFenugreek leavesrnNon-Leafy Green Vegetables :rnThese include:
Gourd Veggies - ash Gourd, bottle gourd, bitter gourd, snake gourd, ridge gourdrnCauliflowerrnDrum stickrnLadyfingerrn-- --
Benefits of Green Vegetables:-rnGreen vegetables are a natural source of energy and give your body many of the needed nutrients. Not only are they a rich source of essential minerals and vitamins, they help to detoxify our body, keeping one away and preventing the onset of serious diseases.
Carrying an array of benefits, here is why Greens should surely be included in one's daily diet :
Ideal for weight watchers -low in fat and carbohydrates.rnRich source of fat-soluble vitamins namely vitamin A, D, E and K, the most important being Vitamin KrnAntioxidant properties - protect cells from free radical cell damage and improve vision naturallyrnContain other nutrients such as iron, calcium, magnesium, manganese, potassium, folic acid and omega-3 fatty acids, each of which are needed for the proper functioning of our system.
-rnBesides the basic nutrients and benefits of greens, the 2 most important nutrients owing to the benefits of Greens are :
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Vitamin K
Vitamin K, a fat-soluble vitamin is best known for its purpose in the blood clotting process. It is also known as the "Forgotten Vitamin" as many of us are forgetting about it boundless properties. Being the main nutrient in green leafy vegetables, it provides an array of advantages for ones health such as:
Cardiovascular Health - prevents hardening of arteries, heart failure and other cardiovascular diseases.rnOsteoporosis: Improves bone density, helps plug calcium and other minerals into the bone matrix, reducing bone weakness and osteoporosis.rnCancer: Vitamin K has found to be beneficial in the fight against colon, pharynx, blood and oral cancers.rnDiabetes Mellitus: Improves insulin sensitivity and reduces the risk to the onset of type II
diabetes.
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Fiber - Fiber from greens helps:
Get rid of wastes and toxinsrnKeeps bowel movements regular,rnPrevents constipation and other diseases of the digestive track.
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NUTRITIONAL CONTENT OF GREENSrnServing size-100 gms
Energy-25rnCarbohydrates-6rnProteins-1rnFats- NULL - -rnHOW MUCH GREENS SHOULD ONE INCLUDE IN THEIR DIETrnIt is important to eat a wide variety of
vegetables, especially your dark leafy greens. A good rule is to fill half your plate with green veggies, which is also good news for your waistline as they are low in calories. Up to 2-3 servings of greens in a day would fulfill the needed requirement.
GOLDEN RULE - ROTATE YOUR GREENS
Start out with Rotating your greens regularly. There are several families of leafy greens. Each family has their own DNA including their own minor amounts of toxins. Thus, by rotating between a variety of greens, we prevent any kind of toxic build-up, besides fueling your body with a range of various nutrients.
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RECIPES
HEALTHY LEAFY SALAD
INGREDIENTS:
Iceberg lettuce - 10 leavesrnLollorosso lettuce - 10 leavesrnRomaine lettuce - 10 leavesrnOnion - 1rnGreen capsicum - 1/2 smallrnApple - ½rnAlfalfa - 2 tablespoonsrnDRESSING
Black peppercorns - 1 teaspoonrnMustard seeds - 1/4 teaspoonrnSalt - to tasternGarlic - 4 clovesrnLemon juice - 2 teaspoonsrnOlive oil - ½ teaspoonrnMETHOD
Quarter the onion and separate the layers.rnTear all the lettuce and place them in a bowl.rnAdd the onion, cubed capsicum, quartered apple and alfalfa.rnFor the dressing, crush black peppercorns, mustard seeds and salt and crush them with a pestle.rnAdd garlic and continue to crush.rnAdd lemon juice and olive oil and mix well.rnPour the dressing over the salad mixture in the bowl and mix.rnServe immediately.
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DUDHI PALAK CUCUMBER JUICE WITH JEERA POWDER
rnINGREDIENTS
Bottle gourd peeled and chopped - 1 katorirnSpinach, parboiled - 1/2 katorirnCucumber, roughly chopped - ½ smallrnGinger - 1 inchrnMint leaves - 3rnLemon juice - 1 tsprnJeera powder - ½ tsprnSalt - to tasternMETHOD
Blend all the ingredients in a blender until smooth, adding 1 cup of water to make a fine puree.rnTransfer to a decanter, add 1 more cups of water, add more or less to suit your desired consistency.rnAdjust the salt levels to your taste and stir.rnServe the juice immediately.rnIt is best had an early morning to help detox.
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SPINACH APPLE SMOOTHIE
INGREDIENTS
Fresh spinach - 50 gmsrnApple - 1 smallrnYogurt - 1 katorirnMETHOD
Put all in a high-speed blender and make a smoothie.
STAY HEALTHY WITH THE GOODNESS OF GREENS