Greens for the Immune System

Greens such as turnip, mustard, beet greens, and chard are outstanding sources of fiber. 1 cooked cup greens supplies between 3 and 6 g. And a cup of cooked greens yields 100 to 250 mg of calcium per cup). Researchers have discovered that a gene that is essential for producing critical immune cells in your gut responds specifically to leafy green vegetables. Green vegetables also contain a variety of antioxidants and other disease-fighting compounds that strengthen the immune system. Some plant chemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which cells reproduce, get rid of old cells, and maintain DNA. Green sprouts can contain up to 100 times more enzymes than vegetables, helping your body get more vitamins, minerals, amino acids, and essential fats. The content of vitamins and essential fatty acids increase dramatically during the sprouting process. Depending on the sprout, nutrient content can increase as much as 30 times the original value within just a few days of sprouting, and minerals bind to protein during sprouting, making them more bioavailable. One of the most nutrient dense sprouts is wheatgrass, making it one of nature’s most perfect foods.

One of the easiest ways to optimize your vegetable intake is to juice your vegetables. You may also incorporate them in entrées, sandwiches, lettuce wraps, and salads. Sauté a medley of mustard, collard, and beet greens with artichoke hearts and in olive oil. Or try my collard and bean dish recipe below.

Today’s Recipe

Cider-Braised Greens and Green Beans

Serves 4

• 1 cup apple cider
• 1/4 cup coconut oil
• 1 tsp. sea salt
• 1 head collard greens, destemmed and chopped
• 2 cups green beans, destemmed and chopped
• 1 Tbsp. apple cider vinegar

Heat apple cider in a medium size skillet over high heat. Allow the cider to reduce at a rapid boil for 5 minutes, or until reduced by half. Add oil and salt and stir to combine. Add collard greens,

green beans, and apple cider vinegar and continue to boil. Lower heat to low and braise for 5–7 minutes. Taste and serve. Here’s a tip: If you make enough for leftovers, this dish is twice as delicious the next day when the flavors have infused the vegetables.

From The Juice Lady’s Anti-Inflammation Diet