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Most people eat at least one vegetable that's green. Whether it's spinach, broccoli, green beans, peas or all the above, rarely is there a person that does not eat any.From an early age we have our parents and grandparents tell us to eat our greens and even the media, like Popeye, teaches us to eat our spinach so we get stronger. However, these are greens we all grew up on. There are many more greens out there which you may not even be familiar with but should be a part of any healthy and varied diet. Some of my favorites that are currently available are: arugula, chard and bok choy.
Arugula also called salad rocket, Is a very tasty leafy green (picture above) that has a refreshing peppery taste. It is very high with antioxidants and phytochemicals that help fight multiple cancers as well as vitamin C, vitamin A, vitamin K, folate and B vitamins. Arugula is also rich with nitrates that are compounds that help dilate the blood vessels. This in turn helps lower blood pressure and possibly improve aerobic performance. Arugula is mainly used in salads, pasta, pizza, soup or to accompany cold dishes. Here are some great recipes to try out with this lovely, tasty green.
Chard also called Swiss chard, is also a leafy green very similar to kale. The leaf is dark green but the stalk can be in multiple colors mainly: yellow, white and red. The leaf has somewhat of a bitter taste unless cooked. Chard is also rich with antioxidants and phytonutrients that help fight inflammation as well as contains a high amount of vitamin C, vitamin A and vitamin K. It is also a good source of different minerals such as phosphorus, magnesium, manganese, calcium, iron, copper and potassium. Chard can be eaten raw, in soup, stir fry, tomato sauce or even quiche. Here are some healthy recipes to help incorporate more chard into your cooking.
Bok Choy also known as Chinese cabbage, is not a leafy green but a type of cabbage. It has a very subtle somewhat sweet flavor. Similar to the other 2 greens noted above, bok choy also has a good amount of antioxidants and phytochemicals that help fight certain cancers as well as lower the "bad cholesterol", LDL. Bok choy is rich with vitamin A, vitamin C, vitamin K and multiple B vitamins. It also has a moderate amount of some minerals such as: potassium, calcium, iron, magnesium, phosphorus and manganese. Bok choy is not eaten raw but only cooked. It is common in Asian cuisine but can go into anything hot including: stir fry, soup, tomato sauce, chicken saute, etc. Here are 13 recipes to help you incorporate this delicious vegetable.
To combine all 3 together here is a cool stir fry recipe:
3 cups chopped chard
3 cups chopped bok choy
1 medium yellow onion chopped
2 garlic cloves, minced
1 Tbsp olive oil
2 Tbsp teriyaki
0.5 tsp red pepper flakes
1 -2 cup arugula
Turn stove on medium. Heat oil in pan. Add onions and stir until slightly translucent (4-5 minutes). Add garlic and stir for 2-3 minutes. Add chard and bok choy stir for about 5 minutes. Add teriyaki and red pepper flakes. Stir until stalks are soft (about 5-7 minutes). Move hot stir fry into serving bowl. Add arugula and stir. Serve hot or cold. Note; you can also add chicken breast or shrimp to make this a complete meal
Greens can be way more interesting than just your usual 4 or 5. Experiment a little and you'll be surprised at what you discover.
Enjoy!
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