“No dessert unless you eat your greens!” we were told. Why? What’s so important about greens?
In case you missed that Home Economics lesson, the benefits of leafy green vegetables are fantastic for our health (and for our TOPS weight-loss goals) in many ways. I’ll mention just a few facts and benefits here: we all often need reminders. To lead the class, please do your own research. To start with, green vegetables are low in calories, important for weight loss, yet high in fiber, vitamins, and other nutrients. We can grow our own greens, buy them, or forage for them.
If we forage, plant identification is critical; there are many poisonous look-a-likes out there. A good wild plant guide or online research can help to positively classify any wild green before eating it. You may know some Mayne Islanders who forage. Here are just a couple of the greens they recommend, that grow on-island and can be included with meals when seasonally available.
Miner’s Lettuce is mild and sweet, and a cupful contains a third of our daily requirement of vitamin C, and 10 percent of our daily iron needs, plus vitamin A for eyes. It also contains beta-carotene, protein, fatty acids, amino acids, and polyphenols. Stinging Nettle contains vitamins A, C, calcium, iron, sodium, and fatty acid. The combination of high vitamin C and iron content can stimulate red blood cell production. Nettle tea can reduce sodium induced water retention and high blood pressure. The library, the bookstore, and Google can provide information needed to accurately identify these plants.
Good greens are available on store shelves and at roadside stands, and we can grow our own. Many contain folates and fiber, which help reduce the risk of many health issues like diabetes, heart disease, and cancer. Arugula helps improve eyesight and heart health while aiding in digestion and weight loss. Asparagus is packed with nutrients, including vitamin A, C, E, and K along with fiber, folate, and chromium, selenium, thiamine, and riboflavin. A cup of raw broccoli provides 116% of our daily vitamin K needs, 135% of the daily vitamin C requirement and a good amount of manganese and potassium. Kale contains more iron than beef, more omega 3 than oil, and more calcium than milk, and is high in vitamins A, C and K as well as antioxidants. Microgreens (seedlings of edible veggies and herbs) can be purchased locally or homegrown. They can have up to six times more vitamins, antioxidants, and minerals than their mature counterparts. Spinach? A cup provides 56% of our daily vitamin A needs, plus our entire daily vitamin K requirement, and is high in beta-carotene and lutein. As well, the fat burning capabilities of spinach are very high.
We don’t need to dye the mashed potatoes or drink green beer; we can just eat our greens on St.Patrick’s Day, March 17th. Now let’s have dessert. Join us at TOPS, where you’ll meet a group of friendly people. We meet every Wednesday morning at the Community Centre, from 9:00 to 10:00. We follow all the Covid protocols. We’re a low-cost, enjoyable, international self-help program that welcomes everyone. (Your first visit is free.) Have a happy St Patrick’s Day, and if you want to Take Off Pounds Sensibly with us, please call Karen Teager at 250-539-2624.
Submitted by Amber Harvey
https://northernbushcraft.com/guide.php?ctgy=edible_plants®ion=bc. https://www.verywellfit.com/health-benefits-of-green-leafy-vegetables-2242154