Add more greens into your glass, plate and bowl.
Preparing healthy food for oneself is an act of self care. Eating more greens, just like moving your body in the morning, is a good year round practice, but especially important in Springtime. By eating nature’s local seasonal bounty, we take in what the earth produces in our ecosystem.
Ensure there is GREEN in more of your meals.
According to Ayurveda, the taste of greens is bitter, which helps us to clear out the excess waste (and excess weight) that’s accumulated over the winter months. The bitter taste helps to balance the elements of earth and water, whose heavy, dense and cool qualities predominate in early Spring. Eating more bitter greens retrains our palates from our Western Diet’s predominant sweet and salty tastes. Try varieties of lettuce, spinach, kale, Swiss chard, and bok choy. Wild greens, including lamb’s quarters, dandelion greens and nettles are often at farmer’s markets, so express your interest if you don’t find them. These wild greens contain a denser nutrient value than cultivated greens.
Spring vegetables include artichoke, asparagus, fennel, spring onions, green beans, snap peas and snow peas. Young greens first appear as sprouts and shoots, which contain a highly concentrated nutrient value. Sprouts can be added atop most any dish or even blended into smoothies.
Drink your greens:
Start your day with an early Spring green smoothie for breakfast.
- Start with one to two cups water depending on the thickness you prefer
- Add 2-3 cups leafy greens: parsley, Swiss chard, dandelions, spinach, kale or lettuce, (Keep in mind: the darker the green, the stronger the taste.)
- Steaming greens (and all veggies) before blending makes them easier to digest.
- One peeled large citrus fruit like grapefruit or orange.(use two oranges if they’re small)
- 1/4-1/2 avocado
- 2-3 tablespoons of soaked chia or flax seeds. Hemp seeds can also be used but don’t require soaking.
Enjoy the smoothie at room temperature. Cold, icy drinks are difficult to digest.
Take a few deep breaths before drinking, and savor your smoothie.
Eat your greens:
Enjoy a large leafy green salad as a base for roasted vegetables at any meal. Make greens the mainstay when adding animal protein (preferably the best quality you can find). More farmer’s markets are carrying ethically raised, sustainably sourced poultry and meat.
Simple sautéed leafy greens take just a few minutes to prepare. Use this as a basic blueprint, but add additional veggies or spices for endless variations.
Heat 1-2 tablespoons of coconut oil, ghee or grass fed butter in a large sauté pan on medium heat.
- Sautée one cup chopped onions, shallots, or leeks for 5-7 minutes.
- Add a cup of sliced mushrooms
- Season with salt and pepper
- Add one to two bunches of greens, washed, de-stemmed, and roughly chopped
- Continue to sautée the greens in the onion/mushroom mixture.
- Add a few tablespoons of water, or bone broth, cover and steam several minutes.
- Taste, and season again.
- Optional: Add balsamic vinegar or coconut aminos (soy sauce alternative) to deepen the flavor
- Optional: Add toasted pine nuts or pumpkin seeds(pepitas) for an added crunch
Drink your greens at lunch or dinner:
- Have a simple green soup with dinner, using leafy greens as a base.
- Blend celery, fennel and avocado, and seasonings of your choice with vegetable broth, bone broth or water.
- Thai curry paste is an easy way to add more zing to your living green soups.
- Add a crunch with toasted pine nuts, pecans or pumpkin seeds.
Have fun experimenting in the kitchen as more Spring produce becomes available at the farmer’s market.
Please let me know your favorite recipes using greens. And join us for the upcoming Reset and Renew Online Program starting April 19. Sign up to be notified when registration opens.