Orgasmic Greens. Just drop in boiling water for one minute and you have the healthiest addition to any meal. Drizzle with olive oil and say wow.

Healthy Shopping Basics

Glorious Greens

Within the fresh vegetable category, dark leafy greens are missing most from the modern diet. At the same time,
they are perhaps the most important group of vegetables to incorporate daily, containing high levels of energy,
nutrients and health-supportive benefits. To the newcomer, these explosions of unfamiliar color, texture and
taste can be intimidating and, in turn, are often passed by.


Selection

Look for bright color and crispness, with no signs of yellowing or decay. To ensure freshness, shop in markets
and health food stores with a high turnover rate. Whenever possible, select greens that are organic and/or
locally grown. There are many types of greens within the leafy green family. Look for many of these greens in
baby form, meaning they have been harvested early. This gives them a gentler, subtler, sweeter taste and
texture.


Bitter Greens

These greens tend to have a more delicate structure, are slightly lighter in color, and have a strong,
bitter, refreshing taste. They can be eaten raw or cooked.
 This group includes mustard greens, arugula, dandelion greens, broccoli rabe, escarole, chicory
and watercress.

Deep Dark Leafy Greens

These greens can be spotted by their deep, dark, penetrating color. The darker the greens tend to be,
the more fibrous and slightly bitter in taste. Cooking them lightly will ease digestion, and depending on
the technique, can either enhance the bitter flavor or make them sweeter.
 This group includes kale (green or purple), collard greens, Swiss chard (green, red or rainbow) and
lacinato kale (also known as dinosaur kale).

Leafy Greens

This last group contains all those that fit in between, some with delicate salad-type leaves, and others
with thicker, more fibrous leaves.
 These include beet greens, bok choy, napa cabbage, red or green cabbage, spinach, parsley,
broccoli and mizuna.


Storage

Green leafy vegetables will keep for up to 2 or 3 days at most. Store them in the salad drawer of your
refrigerator and eat them soon after buying to enjoy them at their best.

When shopping, note that some greens will keep longer than others, so plan to eat your more delicate
perishable greens (such as arugula or dandelion leaves) first. You can save the more durable greens such as
the kales and cabbages for a couple of days later.


Benefits

Green is associated with spring - a time of renewal and refreshing, vital energy. In oriental medicine, green is
related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, with 120 to
190 mg per cup. They're also high in magnesium, iron, potassium, phosphorous and zinc, and are a
powerhouse for vitamins A, C, E and K. In addition, they are full of fiber, folic acid, chlorophyll and many other
micronutrients and phytochemicals.

 purifies the blood
 helps to prevent cancer
 strengthens the immune system
 promotes healthy intestinal flora
 improves liver, gall bladder and kidney function
 lifts the spirit and fights depression
 clears congestion (especially in the lungs), and reduces mucus
 improves circulation
 keeps skin fresh; clears blemishes

The bitter green family is known for its powerful ability to clean out toxins and fats from the body. These greens
can be incorporated on a daily basis by anyone interested in weight loss or in cleansing the body.


Book References

Energetics of Food, by Steve Gagné, pages 197-198

The Self-Healing Cookbook, by Kristina Turner, pages 68 and 70

Healing with Whole Foods, by Paul Pitchford, page 329

Integrative Nutrition, by Joshua Rosenthal, pages 194-195

Greens Glorious Greens, by Johnna Albi and Catherine Walthers