Greens: The Food of Longevity

Incorporating greens into your diet provides numerous benefits. Greens are high in calcium and vitamins A, C, K, and E, as well as various phytonutrients. In a healthy, well-balanced diet, greens play an important role in reducing the risk of heart disease, cancer, and other ailments, while bolstering immunity and increasing longevity.

Many of the more delicate greens, such as the various lettuces, watercress, endive, and arugula are best served raw. Hardier greens such as kale, mustard greens, and Swiss chard are delicious when lightly steamed or sautéed. To complement the more assertive flavors of hardy greens, experiment with your choice of accompaniments, such as olive oil, fresh herbs, chopped garlic, red pepper flakes, or ginger. For a delicious way with raw greens, try our recipe for Organic Field Greens with Apple Vinaigrette.

Eat your colors!

Along with the “six tastes” of Ayurveda (sweet, salty, sour, pungent, bitter, astringent) filling your plate with a variety of “colors” is another message from nature that will encourage a long and healthy life. Foods that are deep blue, purple, red, green, or orange are leaders in antioxidants and contain many nutrients that boost immunity and enhance health. Examples include:

• Green: Broccoli, kale, spinach, cabbage, peas, avocado, collard greens

• Red: Red tomatoes (particularly cooked), red peppers, red/pink grapefruit, watermelon, red grapes, beets, red cabbage, apples, strawberries, cherries, raspberries, cranberries

• Orange/yellow: Squash, carrots, sweet potatoes, yams, pumpkin, cantaloupe, mangoes, oranges, papaya, nectarines

• Deep blue/purple: Plums, blueberries, blackberries, purple grapes, eggplant (with skin)

Organic Field Greens with Apple Vinaigrette
Serves 4
1 large Granny Smith apple, chopped
1 tablespoon lemon juice poured into 1/2 cup water
1/4 cup almonds
3 cups organic field greens
1 cup spinach, washed
1/4 cup feta cheese, crumbled
1/2 cup cherry tomatoes or yellow pear tomatoes
1 cup sunflower or alfalfa sprouts

Dressing
1 cup apple juice
1/4 cup balsamic vinegar
1/4 cup honey
1 teaspoon tarragon
1 teaspoon thyme
2 tablespoons fresh parsley, chopped
2 tablespoons fresh basil, chopped
1/4 cup olive oil

Soak the chopped apples in the lemon water. Place the almonds on a baking sheet and roast in the oven for 20 minutes or briefly dry sauté them. Combine all the dressing ingredients except the olive oil in a blender and blend until smooth. Slowly add the olive oil and blend again until the mixture begins to thicken. Place the greens, drained apples, feta cheese, and tomatoes in a salad bowl. Toss with the dressing. Arrange the salad on a plate and garnish with almonds and sunflower sprouts.

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