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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 inflammation and 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 you'll benefit by eating
them 4 - 7 times a week.
Additional Greens Recipes
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