Two-three cups (pack greens tightly) of leafy greens a day must! Leafy Greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. All these substance work together in the body to give your cells what they need.
Benefits of consuming dark leafy greens include:
- Blood purification, Cancer prevention, Improve circulation, Anti-inflammatory properties, Strengthened immune system, Promote of healthy intestinal flora, Promote of subtle, light, and flexible energy, Improve liver, gall bladder, and kidney function, Cleared congestion, especially in lungs, by reducing mucus.
Some great choices: arugula, beet greens, bok choy, chard, collard greens, dandelion greens, kale, lettuce (all type, no iceberg), muster greens, parsley, spinach…
Try a variety of methods like steaming, boiling, sauteing in oil, water sauteing or lightly pickling. 2 cups raw equal 1 cup cooked.
2-3 cups green (spinach, spring mix, arugula, beet greens, bok choy, chard, collard greens, dandelion greens, kale, muster greens lettuce (all type, except iceberg). The darker color is better.
½ cup cooked chicken cut into bite-size cubes
½ cup garbanzo beans (best fermented)
½ avocado cubed
½ cup walnuts, almonds, sunflower and/or pumpkin seeds, chia seeds to add crunch
½ cup any fermented vegetables (see "Fermented vegetables" video)
Variety of colorful, seasonal vegetables: sweet pepper, tomato, cucumber, button mushrooms, pea pods, celery, radishes, red onion, purple cabbage, beets - all thinly sliced
Fruit: mandarin, oranges sliced, apples, pears
Herbs: parsley, dill
Olive oil, raw apple cider vinegar, lemon/lime juice
Salt and fresh ground black pepper to taste
Combine all ingredients in a large bowl. Toss gently with oil and/or vinegar.