Grandma knew best when she used to say, "Eat your Greens!"
One of the biggest reasons why green plant foods are such a vital part of a healthy diet is because they contain a nutrient known as chlorophyll.
Chlorophyll is highly beneficial to your health and helps to fight cancer and inflammation in the body for two key reasons:
1. Chlorophyll is a 'blood builder', meaning it promotes the production of red blood cells for healing and repair;
2. Chlorophyll is an internal detoxifier that supports the release of acidic waste from the body which helps to avoid chronic diseases.
Chlorophyll absorbs energy from sunlight and this energy is later used to convert carbon dioxide into carbohydrates.
The problem today is that many people simply don't get enough greens in their diet on a daily basis and this is a big reason for the disease epidemic.
Even relatively health-conscious people can easily overlook green whole foods in favour of other foods and wonder why they end up with inflammatory conditions and compromised immunity.
In short, the benefits of eating a variety of green whole foods cannot be overstated.
This means you should regularly include a selection of green vegetables and fruits in your diet from the following list when in season:
- Bok Choy
- Green Beans
- Snow Peas
- Apples ...and
- Honey Dew (to name a few!)
Even though this list is fairly extensive it doesn't mean you need to eat them all.
Just be sure to choose a variety of these and mix and match them into your meals regularly and you'll get the benefits from these super nutritious foods.
Why Greens Fight Cancer & Inflammation
So, what makes greens so good for you?
Besides the pigment known as chlorophyll, green vegetables are absolutely loaded with fibre, vitamins, minerals and antioxidants - all key nutrients for building robust, reliable health.
Greens don’t only help keep you nourished, they also actively boost immunity, helping to ward off and heal congestion and diseases.
Kale, for example, is one of the most nutrient dense foods on the planet, loaded with anti-cancer compounds, rich in Vitamin C, iron, and known for its ability to reduce heart disease risk and to support digestive and liver health.
Another well known green dietary staple is Spinach. Super rich in iron, to help avoid avoid anaemia, as well as potent nutrients to protect the hair, skin, bones, eyes and brain.
Another amazing group of nutrients are known as "sulpher-ines" (spelt sulforaphanes), which are found in the cruciferous family of vegetables, such as Broccoli, Cabbage, Asparagus and Brussel Sprouts. This nutritional compound is known to slow cancer and tumour growth in the body, as well as reduce inflammation and neutralise toxins.
The darker leafy greens are also an amazing source of calcium, which can help to slow down and prevent arthritis as well as osteoporosis!
So, you might be wondering what are the easiest ways to get more greens into your diet...
Here, we share 5 of our favourite and delicious ways to ease more greens into your daily meals and snacks.
1. Boost your morning smoothie or juice with greens
Kick starting your day with a green smoothie or fresh raw juice is one of the best ways to get your daily quota of greens!
For a delicious, nutrient-packed green smoothie, add the following ingredients to your blender or food processor and blend until smooth:
- 250-300ml chilled coconut water or almond milk
- 1 cup Spinach or Kale leaves
- 1/4 ripe Avocado flesh
- 1/2 frozen ripe banana
- 1 x pitted organic medjool date
Pour into a glass and enjoy right away or place into a glass bottle or mason jar and take it with you to work for a mid-morning snack!
If you don't have fresh raw greens handy, a great option is add a scoop or heaped tablespoon of our RAW Green Juice Powder
2. Add greens into your morning scramble
Whether you scramble organic tofu or free-range eggs for breakfast, a great way to spruce up your scramble is a with a cup of sautéed fresh spinach, parsley and chives.
Sautée the greens lightly first in a little grass-fed butter or olive oil, then add your crumbled tofu or beaten raw eggs into the pan, add a little sea salt and cracked pepper, and circle over heat until combined to your desired consistency and enjoy.
3. Prepare an easy green salad for Lunch
One of the best daily dietary habits you can get into, is to throw together a quick green salad for lunch.
A good green salad should take you know more than 10 minutes to prepare if you have the fresh ingredients handy.
Simply add to a bowl two handfuls of your favourite greens e.g. crispy lettuce, rocket or spinach or any combo of these as a base for your salad.
Then, add 3-4 extra ingredients from the following suggestions:
- Spanish Onion
- Cherry Tomatoes
- Feta or Vegan Cheese
- Pumpkin Seeds
To dress your salad it can be as simple as squeezing the juice of half a lemon on top, a drizzle of extra virgin olive oil and a little sea salt and cracked pepper to taste. Gently mix together and enjoy.
The avocado, raw nuts and cheese options are wonderful substitutes for meat products, add nutrient density to the salad and will keep you fuller for longer.
4. Add a side of greens to your evening meal
Another easy way to get your dose of daily greens is to prepare a small bowl of steamed or sautéed greens to accompany your evening main meal.
You are really only limited by your imagination and what you have available, however some of the best options include broccoli, green beans, asparagus, cabbage and spring onions.
Steam until tender and then drizzle with a little extra virgin olive oil or a dollop of grass-fed butter. Or sautée over high heat in peanut oil or sesame oil with finley sliced garlic for about a minute. Season with salt, cracked pepper to taste.
5. Raw Green Juice Powders
If you’re finding it hard to eat your daily greens, consider our Raw GREEN Juice Powder available in our store.
This is a super convenient and easy way to get your daily green fix either as a refreshing drink or to help spruce up your morning smoothie.
Simply add a heaped tablespoon of Green Juice Powder into a large glass of chilled water and drink or add a scoop to your favourite green smoothie recipe for a healthy nutritional boost.
The Main Takeaway
Getting enough green vegetables into your diet is one of the best things you can do to maintain strong, healthy blood and to support your body's natural detoxification processes and to support your immunity.
Not only that, greens add freshness, colour and crunch to snacks and meals that you will learn to love the more you incorporate them into your diet.
Make leafy greens and green vegetables a part of your daily eating plan and you'll not only be supporting vital functions of your body, but you'll also greatly reduce inflammation and your risk of chronic diseases like cancer over the long term.
Tolman Self Care.