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Greens to the Rescue

12 Aug 2015
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Greens, better known as "Leaf Vegetables" or "Vegetable Greens" are plant leaves coming from a wide variety of plants.

Leafy & non-leafy greens are considered to be the Primary Food Class. Typically containing all the plant nutrients & also photosynthetic tissues, is what makes them more superior in comparison to other fruits & vegetables as well as other types of foods. Being a potent super food, high in fiber, low in fat & calories, they provide a powerful dose of vitamins, minerals, antioxidants & phytonutrients.

 

GREEN VEGGIES LIST:

Leafy Green Vegetables

These include:

  • Amaranth Leaves

  • Coriander Leaves

  • Spinach

  • Lettuce

  • Mint Leaves

  • Cabbage

  • Brussel Sprouts

  • Fenugreek leaves

 

Non-Leafy Green Vegetables

These include:

  • Gourd Veggies - ash Gourd, bottle gourd, bitter gourd, snake gourd, ridge gourd

  • Cauliflower

  • Drum stick

  • Lady's finger

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Benefits of Green Vegetables:

Green vegetables are a natural source of energy & give your body many of the needed nutrients. Not only are they a rich source of essential minerals & vitamins, but they also help to detoxify our body, keeping one away & preventing the onset of serious diseases.

Carrying an array of benefits, here is why Greens should surely be included in one's daily diet :

  • Ideal for weight watchers -low in fat & carbohydrates.

  • Rich source of fat-soluble vitamins namely vitamins A, D, E & K, the most important being Vitamin K

  • Antioxidant properties - protect cells from free radical cell damage & improve vision naturally

  • Contain other nutrients such as iron, calcium, magnesium, manganese, potassium, folic acid & omega-3 fatty acids, each of which are needed for the proper functioning of our system.

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Besides the basic nutrients & benefits of greens, the 2 most important nutrients owing to the benefits of Greens are :

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VITAMIN K:

Vitamin K, a fat-soluble vitamin is best known for its purpose in the blood clotting process. It is also known as the "Forgotten Vitamin" as many of us are forgetting about it boundless properties. Being the main nutrient in green leafy vegetables, it provides an array of advantages for ones health such as:

  • Cardiovascular Health - prevents hardening of arteries , heart failure & other cardiovascular diseases.

  • Osteoporosis : Improves bone density, helps plug calcium & other minerals into the bone matrix, reducing bone weakness & osteoporosis.

  • Cancer : Vitamin K has found to be beneficial in the fight against colon, pharynx, blood & oral cancers.

  • Diabetes Mellitus : Improves insulin sensitivity & reduces the risk to the onset of type II diabetes.

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FIBER - FIBER FROM GREENS HELPS:

  • Get rid of wastes & toxins

  • Keeps bowel movements regular,

  • Prevents constipation & other diseases of the digestive track.

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NUTRITIONAL CONTENT OF GREENS

Serving size-100 gms

  • Energy-25

  • Carbohydrates-6

  • Proteins-1

  • Fats- NULL - -

HOW MUCH GREENS SHOULD ONE INCLUDE IN THEIR DIET

It is important to eat a wide variety of vegetables, especially your dark leafy greens. A good rule is to fill half your plate with green veggies, which is also good news for your waistline as they are low in calories. Up to 2-3 servings of greens in a day would fulfill the needed requirement.

GOLDEN RULE - ROTATE YOUR GREENS

Start out with Rotating your greens regularly. There are several families of leafy greens. Each family has their own DNA including their own minor amounts of toxins. Thus, by rotating between a variety of greens, we prevent any kind of toxic build-up, besides fueling your body with a range of various nutrients.

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RECIPES:

 

HEALTHY LEAFY SALAD:

INGREDIENTS:

  • Iceberg lettuce - 10 leaves
  • Lollorosso lettuce - 10 leaves
  • Romaine lettuce - 10 leaves
  • Onion - 1
  • Green capsicum - 1/2 small
  • Apple - ½
  • Alfalfa - 2 tablespoons

DRESSING:

  • Black peppercorns - 1 teaspoon
  • Mustard seeds - 1/4 teaspoon
  • Salt - to taste
  • Garlic - 4 cloves
  • Lemon juice - 2 teaspoons
  • Olive oil - ½ teaspoon

METHOD:

 Step 1   Quarter the onion & separate the layers.

 Step 2   Tear all the lettuce & place them in a bowl.

 Step 3   Add the onion, cubed capsicum, quartered apple & alfalfa.

 Step 4   For the dressing, crush black peppercorns, mustard seeds & salt & crush them with a pestle.

 Step 5   Add garlic & continue to crush.

 Step 6   Add lemon juice & olive oil & mix well.

 Step 7   Pour the dressing over the salad mixture in the bowl & mix.

 Step 8   Serve immediately.

 

DUDHI PALAK CUCUMBER JUICE WITH JEERA POWDER:

INGREDIENTS:

  • Bottle gourd peeled & chopped - 1 katori
  • Spinach, par boiled - 1/2 katori
  • Cucumber, roughly chopped - ½ small
  • Ginger - 1 inch
  • Mint leaves - 3
  • Lemon juice - 1 tsp
  • Jeera powder - ½ tsp
  • Salt - to taste

METHOD:

 Step 1   Blend all the ingredients in a blender until smooth, adding 1 cup of water to make a fine puree.

 Step 2   Transfer to a decanter, add 1 more cups of water, add more or less to suit your desired consistency.

 Step 3   Adjust the salt levels to your taste & stir.

 Step 4   Serve the juice immediately.

 Step 5   It is best had early morning to help detox.

 

SPINACH APPLE SMOOTHIE:

INGREDIENTS:

  • Fresh spinach - 50 gms
  • Apple - 1 small
  • Yogurt - 1 katori

METHOD:

 Step 1   Put all in high speed blender & make smoothie.

 

STAY HEALTHY WITH THE GOODNESS OF GREENS


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