10 Great Greens

Susan Feliciano


I got this idea from several sources: South Beach Diet, a book called Eat To Live, and various internet sites about the value of adding greens to the diet.
And greens have almost NO calories - so a free food with a big nutritional punch!
Greens grow well in cold weather, and you can usually get them year round at most markets.


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No-Cook or Other


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    beet greens
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    bok choy
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    collard greens
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    mustard greens
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    romaine and red leaf lettuce
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    swiss chard
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    turnip greens

How to Make 10 Great Greens


  1. Research shows that consuming dark greens may help you maintain good health by lowering blood pressure and cholesterol and reducing your risk of heart disease.
    The most recent dietary guidelines released in 2010 by the USDA and the Department of Health and Human Services (HHS) recommend that Americans fill half their plate with fruits and vegetables at every meal, and that includes dark leafy greens.
    Spinach and Dark Leafy Greens
  2. If you’re following a healthy diet and lifestyle, you already know the importance of eating dark greens. Research shows that consuming dark greens may help you maintain good health by lowering blood pressure and cholesterol and reducing your risk of heart disease.
    Spinach Salad with Orange Segments and a Lime vinaigrrette
  3. Dark greens are rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable oxygen molecules that can damage cells). These are known as Antioxidants.
    "Collard Greens" Southern Style
  4. Those in the Cruciferae family (a.k.a. cruciferous vegetables) — such as beet greens, bok choy, collard greens, kale, and Swiss chard to name just a few — have also been found to protect against macular degeneration (a cause of blindness) and reduce age-related memory loss.
    Wine Braised Ruby Chard
  5. The real point is that eating a wide variety of vegetables — green and all the other colors too — throughout the week will put you well on your way to getting many of the essential nutrients you need for optimal health.
    Winter Kale

Printable Recipe Card

About 10 Great Greens

Main Ingredient: Vegetable
Regional Style: American
Dietary Needs: Vegetarian

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