Why should you eat green vegetables and salad? + Recipes

You probably eat 200-300 grams of vegetables a day, at least that's about how much the average Estonian person eats from the garden. What do you suggest, how much of it is eaten raw? If you are a conscious eater, then hopefully the majority. It's easier with fruits and berries, maybe you'll still taste and like something from this large selection.

You may remember from childhood that you should eat vegetables, they're supposed to be good for you. But when the conversation turns to green salad, especially older boys wrinkle their noses and say something like, "It's rabbit food," and sometimes add, "I don't eat silage."

Green leafy vegetables are the main characters of today's story. I will present some arguments why you could or should consume them internally every day. And if you are not a pranic eater (they are those who feed on air and love), then this story is important for you. Are you vegan, keto or a Paelo believer or do you eat like the average Estonian farmer (which means that farm work may not happen often anymore). Just in case, if you think that you do a lot of physical work or race in the gym and you need real food or protein powder instead of this rabbit food, then the following is especially important for you.

Green vegetables make you strong

Scientists confirm that the more green plants we eat, the stronger our muscles will be. Green leafy vegetables contain many vitamins and minerals that help the body acquire proteins and amino acids.

One serving of kale contains more calcium than one serving of milk and more vitamin C than an orange. Green leafy vegetables contain phytonutrients, such as lutein, which help build strong teeth and bones. They also help repair muscle and tissue.

One important nutrient we get from green leafy vegetables is potassium. Potassium helps build muscle, is involved in carbohydrate metabolism, and transmits nerve impulses. Potassium needs increase vomiting and persistent diarrhea, excessive sweating, and excessive salt, coffee, sugar, or alcohol consumption. So, in addition to eating salad, you might want to review some other eating habits to avoid losing too much potassium in your urine.

Another important substance with the letter K that we get from green leaves is calcium. Calcium belongs to the body the composition of bone tissue, teeth and other tissues, participating in the formation of foam, ensuring normal permeability of blood vessel walls. It is also needed to ensure muscle function and blood clotting processes, to regulate blood pressure and blood cholesterol levels, to ensure normal kidney function, etc. A calcium deficiency is indicated by muscle cramps, softening and thinning of bones. Good sources of calcium are dark green plant parts.

In addition, green vegetables also help strengthen the body's immune system, which must fight viruses and keep the gut microbiome healthy. The best green vegetables also contain vitamins A, C, B6, and K, all of which are necessary for the body to function normally.

Reduces cancer risk

Eating green leafy vegetables, which contain antioxidants and phytochemicals, can reduce your risk of certain types of cancer. These nutrients fight free radicals that come from toxins and environmental pollution around us. So eating a fresh salad can have a positive effect on your health in the long run.

Preliminary studies, which has studied green vegetables, especially green leafy vegetables such as spinach, arugula, kale, and others, help stop the growth of certain cancer cells, such as breast, skin, lung, and stomach cancer.

Antioxidants such as carotenoids, vitamins A, C, and E, and selenium protect cells and important organs such as the heart, eyes, liver, etc.

Makes you beautiful

The fiber, vitamins, minerals, and phytochemicals found in green vegetables provide essential nutrients to your hair and skin, giving them a natural glow. By eating green vegetables regularly, you can reduce the premature aging caused by environmental pollution.

Green vegetables contain vitamin C, a collagen-producing antioxidant that fights wrinkles, gray hair, and other signs of aging. The green stuff also helps fight acne and other skin problems.

Gives you more energy

By regularly eating green vegetables, you will not only lower your cholesterol levels, but also improve your eyesight, strengthen your bones and take care of your digestive system. The role of fiber in our health is difficult to overestimate. Unfortunately, we do not eat enough fiber these days. Fiber helps to eliminate toxins and waste products accumulated in the body, prevent constipation, prevent some forms of cancer, cardiovascular diseases and type 2 diabetes. It promotes the elimination of cholesterol from the body and slows down the absorption of glucose and helps maintain a normal weight. It sounds too good to be true. It gives you more energy for daily activities.

Helps maintain normal weight

Phytochemicals found in plants also help with weight loss. University of Florida study found that consuming phytochemicals through fruits, green vegetables, nuts, and seeds controls appetite and reduces oxidative stress, which causes chronic inflammation and obesity in the body.

Green leafy vegetables help the body better absorb nutrients and essential fatty acids, they contribute to organ function and metabolism. This helps the body burn fat more efficiently and maintain a normal weight.

Steamed spinach and asparagus are high in folate (folic acid or vitamin B9). Folates are especially important for pregnant women to ensure normal fetal development and prevent birth defects. Folate Deficiency creates unhealthy appetites, which lead to overeating and obesity. Low folate levels also lead to a lack of energy.

How much and what kind of green vegetables should you eat?

You should eat at least 5 servings of fruits and vegetables a day (1 serving is about 100g), some recommend 7 or 9 servings. Of these, 2-3 servings should be green leafy vegetables. If this seems daunting, aim to eat at least 100g of fresh greens every day.

The best strategy to get all the nutrients you need from vegetables is to eat as many different colors of vegetables as possible. Aim to eat a variety of colors of vegetables every day, or at least for a week.

Eating healthy fats with your green salad will help your body absorb fat-soluble vitamins from the vegetables. Eating citrus fruits will also help you absorb iron from green leafy vegetables. It's a good idea to use olive oil and lemon juice as a salad dressing.

The 5 most important green leafy vegetables

You should eat everything green, and the darker the green, the better. If you're feeling empty and don't know where to start, here are five very good ones. green leafy vegetables (“very good” doesn’t necessarily mean “very tasty,” but there’s no arguing with taste).

1. Kale
   A dark green vegetable that is high in beta-carotene, vitamin A, and lutein. It is also high in fiber and protein. Swap potato chips for kale chips and lose weight the healthy way. Kale Benefits: It has cancer-fighting properties and can be made into sauerkraut, which offers additional health benefits.
2. Arugula
   is considered a superfood, containing vitamins A and K and folate. Arugula is very nutrient-rich and a good salad green. Arugula benefits: It is rich in vitamins and naturally occurring nitrates, which may help lower blood pressure and improve blood flow.
3. Spinach
   is one of the most nutritious green vegetables. Among other things, eating spinach also helps in weight loss. Benefits of Spinach: Spinach is a popular green leafy vegetable that can be used in many ways. It is an excellent source of folate, which can prevent neural tube defects during pregnancy.
4. Romaine lettuce
   is one of the most popular and healthiest vegetables for weight loss. It is filling and packed with vitamins, fiber, and phytochemicals. It is rich in vitamins A and K, and a study in rats shows that it can improve blood lipid levels.
5. Wild garlic
   is an Estonian green superfood. It is said to be second only to garlic in terms of medicinal properties. In addition to essential oils, wild garlic is rich in vitamins C and B, as well as various minerals.

But it's also worth remembering that the best green fruit is the one you can get your hands on and eat. So take a look around your garden and the store.

 

Healthy green salads

After hours of preparing a main course, few of us have the energy to tackle a complicated salad. And why not, because the best green salad recipes follow a simple formula and deliver satisfying flavor and appearance. You only need three basic ingredients: greens + something crunchy and cheesy + dressing. Of course, there are as many green salads as there are green leafy vegetables.

Build your salad based on the nutrients you need most, or simply the flavors and textures you enjoy most. For example, arugula and watercress are peppery, dandelion and escarole are bitter, mâche and iceberg are sweet, and a green called tatsoi has a mustardy flavor. If that seems like too much green for one meal, just add other vegetables to your salad bowl, like tomatoes, carrots, and bell peppers. If you're eating the salad for lunch, add a lean protein source, like chicken, fish, or eggs.

The best green salad is the one that fills your plate and your stomach. Any leafy green is delicious, but one thing is for sure: you can make a healthy, fresh salad out of them. Here are some of my favorite healthy salad recipes that are both green and fresh.

Green salad recipes

How to eat kale? What is the best leafy green salad recipe? We might call these green salad recipes, but they are more like green salad ideas. Swap out our suggested leafy greens for whatever you have in your cupboard. Add and remove toppings as you see fit. These salads are simple and can be put together with Estonian vegetables from your own garden or from the grocery store. The ultimate goal is to fill your plate.

Lettuce salad

INGREDIENTS

• 2 packs of lettuce or lettuce heads
• 2 pots of lettuce
• 2 packages of arugula or 5 dl fresh spinach
• 6 dl red cabbage
• 2 boxes of cherry tomatoes
• 2 dl leeks or green onions (optional)
• 2 garlic cloves
• 1 dl oil
• 4 tbsp balsamic vinegar
• 2 teaspoons mustard
• 2 teaspoons sugar
• salt
• pepper
• 5 slices of toast
• 0.5 dl oil
• 1 clove of garlic

PREPARATION

Prepare croutons, or toasted bread cubes. Cut the bread slices into cubes and place in a bowl. Add oil and crushed garlic and mix together. Pour the bread cubes in a thin layer onto a baking sheet lined with baking paper. Roast in the top of a 175 degree oven for about 10 minutes, until the croutons have gained some color. Let cool. Wash the lettuce and drain well. Use different varieties in the salad depending on availability. Wash and halve the tomatoes. Halve the leek and wash thoroughly. Slice. Tear the lettuce leaves into pieces and mix all the salad ingredients together. Prepare the salad dressing. Peel and crush the garlic cloves. Mix the dressing and serve with the salad. Add the croutons to the salad or serve them in a separate dish.

Source: https://www.prismamarket.ee/recipe/8d4f815323ac1614f6ab010cb37aa33f

Kale salad

INGREDIENTS

• 200 g sweet potatoes
• 0.5 tsp oil
• Salt and cayenne pepper to taste
• 3 tablespoons pumpkin seeds
• 200 g kale
• 2 teaspoons olive oil
• Juice squeezed from 0.5 orange
• 480 g canned black beans (2 cans, rinsed with cold water)
• 1 red onion
• 0.5 smaller pomegranate
• 1 smaller red apple

PREPARATION

• Preheat the oven to 250 degrees, while peeling and cutting the sweet potato into approximately 2 cm cubes.
• Place the sweet potato on a baking sheet, drizzle lightly with oil, and season with salt and cayenne pepper.
• Place in the oven for 15 minutes. About 3 minutes before the sweet potatoes are done, add the pumpkin seeds.
• Remove the baking sheet and let the sweet potatoes and seeds cool.
• Remove the tough stems from the kale and chop the leaves a little finer.
• Mix them with olive oil, a little salt, and orange juice and massage thoroughly between your hands.
• Chop the onion as finely as possible, clean the pomegranate from seeds, and slice the apple thinly.
• Mix everything together and season with more salt if necessary.

Source and image: https://kahvliga.ee/bataadi-lehtkapsa-supersalat/

Green salad with tomatoes

A simple and delicious salad, where roasted tomatoes add a slightly smoky flavor that goes well with a variety of salad leaves (try sweet basil and spicy arugula, for example.)

INGREDIENTS

• olive oil for roasting
• 400 g cherry tomatoes
• 2 tbsp cold-pressed olive oil
• Juice of 1 lemon
• 1 teaspoon balsamic vinegar or wine vinegar or sherry vinegar
• 1 teaspoon Dijon mustard
• 200 g fresh basil and
• fresh arugula leaves or lettuce
• salt and black pepper

PREPARATION

• Drizzle a little olive oil on a small baking sheet, then place the cherry tomatoes in the pan. Bake in a 200 degree oven for about 10 minutes, until the tomatoes start to brown slightly.
• Put the olive oil in a serving bowl, add a little lemon juice, balsamic vinegar and mustard, mix until smooth.
• Add the basil and arugula leaves and mix lightly, season the salad with sea salt flakes and black pepper. Top with the roasted tomatoes and serve immediately.

Summary

If you were skeptical about leafy greens until now, I hope that the next time you find yourself in the vegetable section of the store, you will also take a closer look at the leafy greens counter. The selection in our stores is not too large and varies greatly between different store chains, so it is worth walking through the stores of several chains to get a better picture. Green salads are healthy and very good for our diet.

There are many different green salad recipes, kale chips have already been mentioned. If eating them as a salad seems a bit strange or boring, I recommend trying green smoothies. And some can withstand heating quite well, so you don't necessarily have to eat them cold. It's important to get your dose every day.