Green, leafy vegetables are healthy, but most of us eat them wrong

Come winter and everyone digs gleefully into sarson ka saag. And I haven’t yet met anyone who doesn’t like palak paneer either! Both these leafy greens are mainstays of most home menus. But it’ll help even more if we look beyond just these two and start putting on the plate some more interesting greens (yes, there are many) too.

All leafy greens deliver more nutrition per calorie than any other food. They are chock full of phytonutrients, protein, vitamins, antioxidants… the list goes on and on. But it’s a good idea to rotate the greens because each one of them offers something unique, that we must tap for our wellbeing.

So move out of your comfort zone and begin rotating your leafy greens weekly. So, one week you might buy mustard greens, and then for the next week opt for spinach, moving on to another one the week after. Ideally build it to a point that you have at least two different kinds of leafy greens (at least) every week. This way you will feed your body a wide variety of nutrients that you could otherwise be missing out on. Pick from the list below and get going.

Mustard greens (sarson ka saag)

This leafy green helps flush out toxins from the body and reduces the chances of developing cancers. It also promotes heart health by lowering cholesterol and is a great source of vitamin A, vitamin C and magnesium too (which helps regulate the blood pressure).

Cooking tip: Besides the ubiquitous sarson ka saag, you can also cook it with just garlic and onions in olive oil till just barely wilted.

Spinach (palak)

Spinach provides extensive antioxidant coverage, is loaded with health-promoting phytonutrients and has more than a dozen already identified anti-cancer agents. It is rich in Vitamin A (catorenoids) and two of the carotenoids it has loads of — lutein and zeaxanthin, are great for our eye sight and to prevent age-related macular degeneration. And yes, it did make Popeye strong by gifting him strong bones as it is the richest source of vitamin K (after kale), which helps maintain bone health.

Cooking tip: Palak paneer is great but also sneak spinach into your daily routine by adding it to scrambled eggs and casseroles or blending it into smoothies.

Turnip greens

You read about how good turnip is here, now don’t throw away the greens when you cook the turnips as these deliver a pretty impressive collection of antioxidants: Vitamin E, Vitamin A, Vitamin C and manganese. They bolster our immune system, protect against free radical damage, delay the aging process and keep the heart ticking along fine too. Turnip greens also deliver some copper, B vitamins and here’s a surprise — some omega 3 too. The best news of course is that they are loaded with cancer-beating glucosinolates that are unique sulfur-containing nutrients that not just help prevent cancer but help detox the body too.

Cooking tip: don’t overcook the turnip greens as that can decrease their total chlorophyll content, and their overall antioxidant capacity. So cook till just done, not squishy done. I’d say simply sauté them and season with some soy sauce, lemon juice and cayenne pepper. In fact, they pair well with tofu, and you can even add a layer to the lasagna that you make.

Beet root greens

No, you are not supposed to throw them away. These edible leafy tops are brimming with Vitamin K, which is not just great for our bones but also help lower our chance of getting type 2 diabetes. One cup raw provides nearly twice our daily requirement. Plus they deliver tryptophan which helps cut fatigue. So if you are feeling tired, coffee is not the answer — a smoothie with generous amounts of beet greens will work far better.

Cooking tip: Add them to the sarson ka saag when you are making it, chop them fine add to soups and pastas, or just sauté and toss in some olive oil and garlic for a healthy side dish.

Carrot tops

No these are not just a rabbit food. These are filled with chlorophyll, which is a brilliant detoxing and cleansing agent, and also deliver loads of potassium with health-supporting benefits, and many other nutrients like folate, thiamine, magnesium, vitamins A, C and K. In fact it’s Vitamin C content is six times more than that of the carrot roots. And magnesium and K is a great combination for the bone health.

Cooking tip: Cook along with the carrots when making the subzi, add to smoothies.

Micro greens

Great things come in small packages. The baby versions of radishes, cabbages, kale, and broccoli (not so easily available still, you might have to hut for them a bit) tend to be higher in nutrients like vitamins C and E than the regular, mature plants.

Cooking tip: Try adding a handful to sandwiches and salads, or sprinkle on soups. Or just whiz into pesto, or simply blanch (as their texture is a little tough) and dress with sesame seeds and olive oil.

Also read: Sprouting the grains you eat is a healthy treat for your body