Green leafy vegetables are the foods most missing in modern diets.

Learning to cook and eat green leafy vegetables is essential to creating health.

When you nourish yourself with greens, you will naturally crowd out the foods that make you sick.

Greens help build your internal rain forest and strengthen the blood and respiratory systems.

They are especially good for city people who rarely see fields of green in open countryside.

Green is associated with spring, the time of renewal, refreshment and vital energy.

In Asian medicine, green is related to the liver, emotional stability and creativity.

In Ayurveda, green leafy vegetables are related to the bitter taste. Yogi Bhajan used to say “bitter is better.”

The bitter taste is great to support healthy digestion, weight and belly fat loss.

Psychologically, it is said to dispel illusion and foster a desire for change!

Nutritionally, green leafy vegetables are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K.

They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.

Some of the benefits from eating dark green leafy vegetables are:

  • blood purification
  • cancer prevention
  • improved circulation
  • strengthened immune system
  • promotion of healthy intestinal flora
  • promotion of subtle, light and flexible energy
  • lifted spirit and elimination of depression
  • improved liver, gall bladder and kidney function
  • cleared congestion, especially in lungs by reducing mucus
               

There are so many green leafy vegetables to choose from.

Find greens that you love and eat them often.

When you get bored with your favorites, be adventurous and try greens that you’ve never heard of before.

Rotate between bok choy, napa cabbage, kale, collards, watercress, mustard greens, calalou (which grows in Florida) and dandelion.

Green cabbage is great in the form of sauerkraut or raw.

Arugula, endive, chicory, lettuce, mesclun and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. I love to add them as a topping to my creamy soups.

Spinach, Swiss chard and beet greens are best eaten in moderation because they are high in oxalic acid, which in high quantity depletes calcium.

Cook these vegetables with something rich like tofu, seeds, beans, and oil. This will balance the effect of the oxalic acid.

Learn how to easily cut and prep green leafy vegetables here.

Here’s my simple and easy to make green leafy vegetables soup recipe.

I love to make it with my leftover vegetables at the end of the week.

Preparation:

Warm pot, then add ghee (clarified butter) or safflower oil.

Add onions, garlic and butternut squash and the thyme (the mirepoix), sprinkle some salt and sauté.

Once, the mirepoix is almost cooked, add in the mixed kale and Swiss chard greens and sauté.

Add some more salt, about three-finger pinch.

Pour enough water to cover all the ingredients.

Allow to cook on medium-low heat until all ingredients are soft. It’s going to be pretty fast!

When cooked, turn the stove off and let cool.

At this point, I like to put my soup in the blender and gently blend in tiny pieces. Your choice. Adjust salt to taste.

Pour into containers for individual servings and place in freezer.

Notes

*Butternut squash can be replaced with ½ cup of chopped carrots or pumpkin as well as sweet potatoes. I’ve added fresh corn in this soup when available

*Any leafy green will work. I’ve made the same soup with Swiss chard, spinach, kale or collard greens. Sometimes, I’ve even mixed two greens. You cannot go wrong, trust me on this!

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Green Leafy Vegetables Soup
Print
Ingredients
  1. ½ cup butternut squash, chopped*
  2. ¼ cup of chopped yellow onion
  3. 1 Tbsp of chopped garlic
  4. A few thyme brigs
  5. 3 big handfuls of chopped mixed kale and Swiss chard leaves*
  6. 1 Tbsp ghee or safflower oil
  7. Salt to taste
Instructions
  1. Warm pot, then add ghee (clarified butter) or safflower oil.
  2. Add onions, garlic and butternut squash and the thyme (the mirepoix), sprinkle some salt and sauté.
  3. Once, the mirepoix is almost cooked, add in the mixed kale and Swiss chard greens and sauté.
  4. Add some more salt, about three-finger pinch.
  5. Pour enough water to cover all the ingredients.
  6. Allow to cook on medium-low heat until all ingredients are soft. It's going to be pretty fast!
  7. When cooked, turn the stove off and let cool.
  8. At this point, I like to put my soup in the blender and gently blend in tiny pieces. Your choice. Adjust salt to taste.
  9. Pour into containers for individual servings and place in freezer.
Notes
  1. *Butternut squash can be replaced with ½ cup of chopped carrots or pumpkin as well as sweet potatoes. I've added fresh corn in this soup when available.
  2. *Any leafy green will work. I’ve made the same soup with Swiss chard, spinach, kale or collard greens. Sometimes, I’ve even mixed two greens. You cannot go wrong, trust me on this!
Laure Carter https://www.laurecarter.com/
Click here for a printable version

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