Food Focus: Greens

Swiss Chard Salad: Get the greens your body badly needs

By Erica Cowart

Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies?

They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them. To continue to the recipe click on the read more button.

• 1 bunch rainbow Swiss chard, finely chopped
• 1/2 package baked tofu cut into bite-size cubes
• 2 cups red cabbage, shredded coarsely
• 2-3 carrots, grated
• 1 cup toasted walnuts
• Oriental Dressing
• 2-3 cloves garlic (pressed or chopped)
• 1/4 cup rice vinegar
• 1/2 cup walnut oil
• 2 tablespoons roasted sesame oil

• Cut off stems of the Swiss chard and slice small, then chop leaves by rolling the chard into a tube and slicing thinly, creating narrow strips.
• Blend all dressing ingredients and mix well. The dressing will last for a few days in the refrigerator.
• Mix all salad ingredients and drizzle with dressing. Serve.

Recipes For Better Health