The Top 4 Life Changing Leafy Greens

What are the top leafy greens you should be eating every day?

We’re all about maximum nutrition at the Malkmus household believing we can never get too much nutrition. Since “Leafy Greens” are the No. 1 food anyone can eat to improve their health we thought we should highlight our favorites. These greens not only have amazing nutritional profiles full of vitamins, minerals and other phyto-nutrients but they have few calories and lots of fiber – that’s right, they help keep our pipes cleaned out! OK, maybe a little too personal there but you know what we mean if you already consume a lot of these glorious greens. Even with all the known health benefits like protection from heart disease, diabetes, and perhaps even cancer, most Americans are not eating as many leafy green vegetables each day as they need. Read on and you’ll be encouraged to include more green leafy greens into your daily food preparation.

  1. Kale: Kale is certainly underrated as a superfood yet it may in fact be one of the most nutritionally packed greens. Talk about a powerhouse. Kale actually helps to maintain a slimmer waist line as it helps the body fight against industrial chemicals known as xenoestrogens. Kale is full of Vitamins A, C and K. It is also a good source of calcium, folate and potassium. It has cancer-fighting properties with its sulfur rich components. The phytonutrients in kale help to build strong bones, support the nervous system and are great for teeth and eyes.Not only is kale great in cooked dishes but it’s a definite hit in raw dishes too. We use kale as often as possible putting it in our juice, salads, smoothies and blended salads. We get excited when we go to a restaurant and they have a baby kale salad on the menu. This is one of Paul’s favorites for sure.
  2. Collard Greens: Collards are part of the cruciferous family of vegetables. Its dark green leaves clearly depict its powerful nutritional components. With a massive amount of soluble fiber it is great for the bowels and digestive system. It is plentiful in Vitamins A, C and K and a great source of calcium, manganese, tryptophan and folate. It also has almost zero calories – talk about a great weight loss pill without the pill! One of the neat things about collard greens is that it is easily grown and does well through the cold season providing great nutrition during winter depending on location and protection. We also love using collards in our smoothies and juices. It has almost a sweet taste so it doesn’t leave the smoothie bitter. We also love to steam the young collard greens and consume with a little coconut oil and Celtic or Himalayan salt. When steaming you might consider removing the stalk as it can be a little bitter. Collard green leaves also make great vegetable wraps. Because the leaves are large and sturdy, veggies can be piled high and securely wrapped inside. Don’t forget to drizzle with a little coconut oil or salad dressing for flavor. Yummy and nutritious.
  3. Swiss chard: Take one look at swiss chard and you will notice its red stems, stalks, and veins on its leaves. The reason it is so colorful is because it is one of the most anti-oxidant rich foods on the planet. It contains vitamin E, vitamin C, vitamin K, beta-carotene, calcium, iron, biotin, chlorophyll, zinc, lutein, zeaxanthin, quercetin and kaempferol. Swiss Chard is good for the eyes, hair, blood, brain and bones. It is also great for regulating blood sugar and helping to prevent cancer especially of the colon.You can probably imagine what we are going to say next – we like to put swiss chard in our smoothies and juices. While it can be a little more bitter, the added nutrition it brings is well worth the taste. Add in a little more banana and blueberries with the smoothie or a little carrot or granny smith apple in the juice. It doesn’t take much to make the smoothie or juice palatable. We also like to use swiss chard in our salads; both whole and blended. With its beet-like taste and soft texture it is perfect for sauteeing.
  4. Bok Choy: Bok Choy is rich in vitamins with lots of vitamins A, C and K but also contains large amounts of folate, vitamin B6, calcium and potassium. Bok Choy is a great source of several carotenoids including beta-carotene, which has been studied for its high antioxidant activity and its benefits against cancer. Studies have also verified its beneficial eye health components as well as its role in reducing macular degeneration. Being a member of the cruciferous family, Bok Choy has a special place in the fight against cancer, as do other vegetables of the same family like broccoli, cauliflower and Brussels sprouts. With its glucosinolates, which are converted to isothiocyanates in the body, not only has Bok Choy been shown to be beneficial when dealing with cancer of the lung, colon, prostate and endometrius, but it also helps to boost your immune system.You guessed it, we love Bok Choy in our juice smoothies. It is mild flavored but provides amazing benefits. Like most greens, adding a little healthy fat like coconut oil will help increase the assimilation of the nutrients. Yes, you can just add the coconut oil into your smoothie or blended salad. The enzymes and nutrients in raw Bok Choy provide incredible benefits but lightly steaming will help release carotenoids not easily assimilated when it is raw. We recommend consuming both raw and slightly cooked Bok Choy to get the best of both worlds. Bok Choy is also great for juicing. With its mild flavor and high liquid content it helps to fill up the juice glass with powerful nutrition.

    For most, using these leafy greens might be a little foreign. Start by adding one type of green into your diet each week. You might consider starting with collard greens or Bok Choy since they are rather tasty while kale and Swiss chard may take a little while for the taste buds to appreciate.

    While Popeye had his spinach, AM and PM have Kale, Collard, Swiss Chard and Bok Choy.

    What is your favorite green?

Comments

  1. AJUBA Grinage -Bartley November 5, 2014

    Kale, Bok Choy and Collard Greens

  2. I have tried to implement the changes, but have not found it to be easy. My problem is food preparation. Do you have a video dedicated to this?

    • Christy Okon November 5, 2014

      Yes we do! The food show videos can be found here: http://ecommerce.hacres.com/Food-Show-Recipes-4-DVD-Set

      • Ann Malkmus November 5, 2014

        Another great way to learn easy food preparation ideas is our 60 Days To Reclaim Your Health. It gives you a step by step approach on how to stock your pantry and refrigerator, how to prepare fresh, raw veggies to last your for a week, easy and fun recipes and a whole lot more. It is free and all you need to do is sign up on our website. Let us know what you think!

  3. Jackie Volkov November 5, 2014

    I would like to know if I can grow Swiss Chard on an indoor balcony 9 floors up!

    Jackie

  4. Highly appreciated this and many of the information you share. You cannot phantom how many people worldwide you have helped through your visionary diet. Living in USA for more than twenty years, I knew nothing about Hallelujah diet until a friend from Abuja- Nigeria raved about it. Since following your directions, and also purchasing Rhonda’s cookbook and other products from the Hallelujah store, I have lost 14 pounds. Not completed on raw diet but the much I do show great result. Thank you so much and may God continue to bless you.

    Gloria

  5. Just want to say, your articles are well written, informative and offer a bit of humor when pertinent…well done!

  6. Love Bok Choy! What benefits are there to Napa Cabbage? Its one of my faves but not sure of nutritional value?

    Thanx for a great article!!

    • Christy Okon November 6, 2014

      It’s low in calories, packed with packed with many antioxidant plant compounds, it is an abundant source of soluble and insoluble dietary fiber, it is an excellent source of folates, has good levels of vitamin C, has adequate levels of vitamin K, it is a good source of many essential vitamins such as riboflavin, pantothenic acid, pyridoxine (185 of RDA) and thiamin, and it is very natural source of electrolytes and minerals like calcium, potassium, phosporous, manganese, iron and magnesium.

      • Wiow! Thank you for such a detailed response. It makes me love bok choy even more knowing how good it is for me. I really appreciate the work you do.

  7. Thank u so much for the articles you have been sharing with your numerous readers.pls is there anywhere in Nigeria where can actually go for your workshop

  8. I live in the cold part of Canada so fresh (healthy) greens are hard to get in the winter. Been a vegan for 8 years and I really miss the garden in the winter (Other than what I put in the freezer).

    So…I use liquid chlorophyll through the winter months to suppliment the greens. What is your opinion, do you think it’s as benefitial?
    Thanks for all your healthy information.

    • Christy Okon November 10, 2014

      We would encourage folks to increase their intake of BarleyMax when their fresh greens are in short supply. Many barley grass powders and chlorophyll products have gone through inferior processing depleting some of the innate benefit of the original source. With BarleyMax, you get an abundance of chlorophyll as well as a host of natural occurring vitamins, minerals, and trace elements often missing from out foods. The grass for BarleyMax is grown organically in nutrient rich soils enriched with natural composting and mineral rich water. The barley grass is harvested at the peak of nutrition, prior to the stage of grain production. The grass is quickly transported to the facility where it is washed (not harshly sanitized); the juice is extracted and then dehydrated at a low temperature so heat sensitive enzymes and nutrients are not destroyed. We know of no other concentrated green food that undergoes such delicate processing to insure delivery of optimal nutrition.

  9. Frieda Gelber November 8, 2014

    I am finding conflicting advice. The 80/10/10 diet/Natural Hygiene approach with Douglas Graham talks about the tender greens and not the cruciferous/brassica vegetables. Is there enough nutrition in only tender greens for the leafy part of healthful eating?

    • Ann Malkmus November 10, 2014

      We see great value in tender leafy greens as well as cruciferous vegetables. They are both valuable to improved health!

  10. Can you speak about whether or not one can get the same benefits of greens and cruciferous vegetables in just the powders vs fresh vegetables?

    • Christy Okon November 12, 2014

      We would encourage folks to increase their intake of BarleyMax when their fresh greens are in short supply. Many barley grass powders and chlorophyll products have gone through inferior processing depleting some of the innate benefit of the original source. With BarleyMax, you get an abundance of chlorophyll as well as a host of natural occurring vitamins, minerals, and trace elements often missing from out foods. The grass for BarleyMax is grown organically in nutrient rich soils enriched with natural composting and mineral rich water. The barley grass is harvested at the peak of nutrition, prior to the stage of grain production. The grass is quickly transported to the facility where it is washed (not harshly sanitized); the juice is extracted and then dehydrated at a low temperature so heat sensitive enzymes and nutrients are not destroyed. We know of no other concentrated green food that undergoes such delicate processing to insure delivery of optimal nutrition.

  11. Bonnie Lockamy November 22, 2014

    Thank you for this article. It is so time-sensitive for me. I am one of the people who have GERD & a small hiatal hernia with a schatzki ring in my esophagus and am trying to find a way to heal my poor and neglected esophagus from the constant acid reflux I’ve had for many years (I’m 74 years old). I’m sure the Excedrin I took for morning headaches (every day) had something to do with it. Now I’m burdened with having to heal it. Lately, (I’m a slow learner) I finally got rid of the Excedrin and realized that the Excedrin actually brought back the headache every day and caused my acid reflex. Now, there is so much damage that many things I eat will bring on the acid reflex. I’m in the process of eliminating different foods daily to see which ones I can eat without getting the acid reflex. This is difficult. Yesterday I found a few DO’s, (Doctor of Osteopathy) who also are medical doctors, that have worked with this issue with success. I know the Barley Max has saved me all these years to be as healthy as I am. I’ve tried other barley on the market and they can’t compare with the results I’ve had with the Barley Max and my overall health. I know HA, since I’ve found them many years ago, has been a great eye opener for me. They produce great products. Thank you HA for all you do and wish me luck as I embark on this journey of trying to undo the damage I’ve caused to my esophagus.

  12. fely manzo January 13, 2015

    DO YOU HAVE LIST OF MEDICAL/NATUROPATHIC DOCTORS IN MY AREA,VIRGINIA BEACH VIRGINIA WHERE I CAN SEE AND EVALUATE MY MEDICAL CONDITION AND INCORPORATE THIS HALLELUJAH DIET AND ECT .IAM FAMILIAR WITH THE COMPANY VISITED THE FACILITY 2 TIMES 2003/2004 AND MET DR.MALKMUS AND WIFE SAT ON 2 OF HIS SATURDAY SEMINARS HOW IS DOING. FM

    • Christy Okon January 13, 2015

      We do not have a listing of Natural Doctors, but you can do a Google Search of your area for one.

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