Tag Archive | leafy greens

Produce Pick: All About Spinach – The history, the nutrition benefits, how to include it in your diet

Popeye was right…spinach is great! In this episode of Authentic Self Wellness Radio, you will discover the benefits of spinach and why it makes a great addition to your daily diet! You will also learn about the history of spinach, how to select the best kind, and how to store it. Enjoy!

The Benefits of Spinach

Authentic Food of the Day: Swiss Chard!

Swiss chard has been known for its health-promoting properties since the time of the ancient Greeks and Romans. It is one of the more popular vegetables in the Mediterranean region but it is slowly gaining popularity here in the United States. Both the roots and the leaves of Swiss chard contain good amounts of vitamins, minerals, phytonutrients, and fiber. Swiss chard is an excellent source of vitamin C which has been shown to reduce the risk of colon cancer. For those who do not drink dairy, Swiss chard is an excellent source of calcium, magnesium, and vitamin K. This makes the vegetable a good food for building strong bones. Swiss chard is also full of potassium and combined with the magnesium, this makes it a good food for the heart. It is also an excellent source of vitamin A because of its concentration of beta-carotene. These are important nutrients in promoting healthy eyes and good vision.


– Overcooking Swiss chard can cause it to loss 50 percent of its nutrients. It is a rather delicate vegetable, so when cooking it, try to keep it al dente.

– Recent studies show that Swiss chard is rich in lutein and zeaxanthin, two nutrients that help to promote healthy eyes.

Nutrition Nibble: Watercress is Wonderful!

Did you know that watercress is a very powerful cleanser for your body? This is because of it’s high chlorophyll and sulphur conents. It’s a great food for digestion, the skin and the bladder. It is a good source of iodine which is important for regulating metabolism and keeping the thyroid functioning properly. For the most nutritious watercress, be sure to buy it fresh rather than pre-packaged. You should also avoid purchasing watercress with leaves that are yellowing with brown spots.

Daily Nutrition Nibble: Eat some Kale!

Love to eat leafy greens? Are you a fan of kale? This beautiful green veggie is packed with nutrients like lutein and zeaxanthin (to promote healthy eyes), bone-building calcium, flavonoids for good circulation, and B-vitamins for energy. When cooking kale, don’t forget about the stems! Many people don’t know that the stems contain all of the nutrients in the leaves plus an extra boost of fiber! If the stems are thick, cook them for about 2-3 minutes longer than the leaves. I recommend steaming kale for about five minutes.

Authen-tip: What types of Lettuce to use in Salads

Are you a lettuce lover? The next time you get the craving for a big bowl of leafy green salad, pay attention to what type of lettuce you are using. Dark leafy greens are good sources of Vitamin C, beta-carotene, iron, calcium, folate, and dietary fiber. The rule of thumb is, usually, the darker the greens, the more nutritious the leaf. Try including organic romaine lettuce, red leaf lettuce, curly endive, and spinach. Some people even use dandelion greens in their salad to help promote good digestion! Iceberg lettuce may have a nice watery crunch to it, but it’s not even close to being as healthy as other varieties. Stick with the pretty and colorful leafy-greens to really benefit from eating salad.