Monday, January 9, 2017

Dark Green Leafy Vegetables

When I read the book “Transition to Vegetarianism – An Evolutionary Step” by Rudolph Ballantine during the 1990ies, I had been surprised by his emphasis on dark green leafy vegetables. If you read about dark green leafy vegetables nowadays, you find praises like:

·         nutritional powerhouses filled with vitamins, minerals and phytonutrients
·         rich in chlorophyll
·         No. 1 food
·         brimming with fiber along with vitamins, minerals, and plant-based substances t
·         excellent source of vitamins A C, and K
·         supplies folate and potassium
·         treasure trove of nutrients
·         containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene
·         run the whole gamut of flavors
·         abundance of carotenoids-antioxidants
·         protecting bones from osteoporosis (vitamin K)

You might think that these people got carried away, but the truth is, dark green leafy vegetables are of great nutritional value.

Here is a selection of dark green leafy vegetables in alphabetical order:

·         arugula (rucola, colewort)
·         bok choy
·         broccoli
·         Brussels sprouts
·         butterhead (lettuce)
·         cabbage
·         cauliflower greens
·         chickweed (more common in Europe, unless you plant it in your garden [Vogelmiere])
·         collard greens
·         dandelion greens
·         green leaf
·         kale (borecole, curly kale)
·         mustard greens
·         radish greens
·         red clover
·         romaine
·         rucola (arangula, colewort)
·         plantain greens
·         Savoy cabbage
·         spinach
·         turnip leaves
·         Swiss chard (mangold)
·         Watercress

Some are great for salads (raw), others are better cooked, some could be added to smoothies. Have some each day!

Ballantine, Rudolph M.D.: Transition to Vegetarianism – An evolutionary step. Himalayan Institute Press, 1987.


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