Leafy Green Vegetables

These foods are characterized as “bitter” in Chinese Dietary Therapy. Bitter foods have the ability to cool heat in the body and to dry dampness. They are cleansing for the liver, helpful for weight loss, and very good for heart health. Use kale, collard greens, escarole, bok choy, dandelion greens, Chinese cabbage, turnip greens, swiss chard, watercress, mustard greens, carrot tops, parsley, and rapini. These vegetables are too coarse and fibrous to eat raw and should be cooked. Here are a few ideas:

Steaming

Steam for 8-15 minutes. Sprinkle with lemon, lime, or vinegar. After the greens are cooked you can mix with good quality sauerkraut and/or sprouts. Or you can add sliced roasted red pepper and/or artichokes and toss with a few black olives and feta cheese. You can cool the steamed greens (by running under cold water) and put on top of salad greens with sliced red onion. Add a few strawberries, blueberries, and mango slices, and your favorite raspberry vinaigrette dressing.

Sautéing

Sauté chopped greens with onions, garlic, crushed red pepper, and other vegetables in a little oil. Add a small amount of water, a little soy sauce or salt and pepper, cover and cook about 10 minutes. Crushed tomatoes and white beans are a nice addition. Simmer 20 minutes with the tomatoes. Or, use a vegetable bouillon instead of tomatoes.

Or make the following simple sauce to serve over greens.

Scallion Sauce

3 bunches of scallions or diced onions or leeks

olive oil or sesame oil

minced garlic

fresh grated ginger (optional)

2TB. Kuzu or arrowroot (to thicken)

2TB. Soy sauce

2 cups Water (or vegetable bouillon)

Heat oil and add sliced scallions and garlic. Sauté a few minutes and add 2 cups water (or bouillon). Simmer 10 minutes. Add soy sauce and kuzu or arrowroot that has been diluted in small amount of cold water and simmer and stir until thickened. Mushrooms are also a nice addition. You can also add any herbs that you like. This is similar to a Chinese brown sauce. Serve over greens, rice, pasta, or any other vegetable.

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You can also add leafy greens to soups, stews, pasta dishes and other vegetable dishes. They are very nutritious and it’s best to eat them 4 - 7 times a week.