By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.
Dark leafy greens can be a tough sell – to adults and children alike! But, as with most vegetables, dressing greens up with bold flavors and healthy oils can make all the difference. This simple, delicious Power Greens recipe does just that!
My favorite greens are kale, spinach and chard. I always encouraged my patients to incorporate lots of greens into their diets because greens are loaded with antioxidants and nutrients that support the immune system, protect the heart and brain, and lower the risk of cancer. Not only are they nutrient-dense and packed with fiber; dark, leafy greens are also low-glycemic and low in calories. Rich in carotenoids and vitamins A, C, E and K, greens are also good sources of folate (a B vitamin) and minerals like iron, magnesium, potassium, and calcium. In short, they are nutrient powerhouses.
Here is one of my favorite ways to prepare delicious, high-vibrational greens that will keep you (and possibly the kids) coming back for more! My one caveat is to buy greens that are organic or from a local farm you trust to avoid vibration-lowering pesticide residues. This makes a great side dish:
Lemon & Rosemary Power Greens
- 8 to 12 cups of dark leafy greens (check your local market for a pre-washed medley)
- 2 Tbsp Vervana Crushed Lemon Olive Oil
- 2 Tbsp Vervana Crushed Rosemary Olive Oil
- Vervana Salt Blend and Juniper and Pepper Blend, to taste
There are two ways to make this dish. The first – my preferred method – is to steam the greens in a large, covered saucepan with about ¼ cup of water until they’re wilted; then drain the water, generously drizzle with the rosemary and lemon olive oils, mix well, and season to taste with salt and pepper.
The second way is to saute the power greens in the flavored olive oils in a large saucepan or skillet over low-to-medium heat, just until the greens start to wilt and cook down. Be sure to remove the greens from the heat before they reach your desired tenderness, as they will continue cooking in the hot pan. Finish off with fresh ground black pepper and salt, to taste.
Serves 2 to 3 – Mangiare!
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