Green vegetables are the foods most missing in modern diets. Learning to eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that support cravings. Greens help build your internal rain forest and strengthen the blood and respiratory systems. They are especially good for city people who rarely see fields of green in open countryside. In Asian medicine, green is related to the liver, emotional stability and creativity.

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals.

Some of the benefits from eating dark leafy greens are:
blood purification
cancer prevention
improved circulation
strengthened immune system
promotion of healthy intestinal flora
lifts spirit and helps with depression
improved liver, gall bladder and kidney function
clears congestion, especially in lungs by reducing mucus

Basic Kale
1 bunch of kale
1 cup of water

1 Fill a large bowl or sink with cold water. Plunge in the kale and swish it around and remove. If sand is in the bottom of the bowl repeat the process till no sand is present.
2 Use one hand to hold the large end of the stalk of an individual leaf. Use the other hand to strip the leaf off the stalk with one quick motion. Discard the stocks in compost.
3 Chop or tear kale into bit-size pieces. Set aside.
4 Bring water to a boil in a large skillet that has a tight fitting lid. Add kale, return water to a boil and cover with lid.
Cook for 4 to 5 minutes, stirring occasionally, until kale is tender.
Take care all the liquid does not evaporate.

While kale is still in the pan, turn off heat, remove excess water (save water in a container and freeze to use for soup later or drink now as a tonic)
Add dressing below and serve.

Creamy Sesame Dressing
2 tbs tahini
3 tbs water
½ tamari (naturally brewed soy sauce)
½ fresh squeezed lemon

Mix all ingredients together using a whisk (thin with water if to thick)

Pour over cooked kale and Enjoy the changes green can bring

Suzanne Frenette
Board Certified Holistic Nutritionist

Author's Bio: 

Suzanne has a graduate degree from Columbia University through New York's Institute of Integrative Nutrition and is also certified by the Association of Drugless Practioners. She is also a Colon Therapy practitioner certified by Woods Hygienics Institute Inc. Her undergraduate degree is in “Honours Visual Arts” from the University of Windsor.

Her continued teaching and practioner work for the past 10 years has culminated into a business called 'Trust in the Process'. In Suzanne's practice, she has taught meditation and Qi Gong; and also hosts regular holistic health seminars, cooking classes and yearly retreats. Her healing hands are highly skilled in many forms of energy work, honed by her application of Thai Massage. Her studies have taken her to, Thailand, China, and many locations in the US and Canada.

Suzanne's goal is to help people increase clarity and lessen confusion about nutrition, proper bowel care and a healthy balanced lifestyle. She has helped her clients lose weight, combat disease, improve gastrointestinal health, and simply learn how to give their body what it needs.

As a result of her previous personal career experience as a Corporate Salesperson, Suzanne truly understands the challenges of living a hectic lifestyle while trying to eat healthfully. She has developed techniques to combine business travel and busy schedules with good eating habits that are supportive to good digestion, healing, weight loss and weight maintenance. Her counseling skills and nutrition knowledge will help you analyze your current meal patterns and create an eating plan to fit your lifestyle and achieve your goals. When diet changes, everything changes.