Add more greens to 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, which have heavy, dense and cool qualities that predominate in early Spring. Eating more bitter greens retrains our palates from the Western Diet's predominant sweet and salty tastes. Try varieties of lettuce, spinach, kale, Swiss chard, collards, parsley and bok choy. Wild greens, including lamb’s quarters, dandelion greens and nettles are often at farmer’s markets, so express interest if you don't find them. Wild greens contain denser nutrients 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.
- 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.
- 1-2 two cups water
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 often, farmer's markets are carrying ethically raised, sustainably sourced poultry and meat.
Simple sautéed leafy greens take just a few minutes to prepare. This is a basic blueprint, but add additional veggies or spices for variety.
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 (when using the stems, roughly chop and cook with the mushrooms)
- 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 local Spring produce becomes available.
Please let me know your favorite recipes using greens. Ready to lighten up this spring, drop excess weight, relieve your joint pain, sleep better and have more energy? Join us for the upcoming Reset and Renew Online Group Program starting April 4.