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Eat dark leafy greens to boost your health!

Dark leafy greens are good sources of many vitamins and minerals your body needs to stay healthy, like vitamin A, vitamin C, and calcium. They are also great sources of fiber. The darker the leaves, the more nutrients the vegetable usually has.
Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to raw soups, and pasta sauces. Most people I know love arugula, but it isn't a personal favorite for me. Give it a try and see how you like it.

Chicory has a slightly bitter flavor and is rich in vitamins K, C, and calcium. Chicory is best eaten with other greens in salad or when added to raw soups and raw pasta sauces.

Collard Greens have a spinach-like flavor and are rich in vitamin A and calcium. These make a great wrap for foods like guac live or our raw salsa!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamin A, C, calcium, folic acid, and potassium. Kale is tasty when added to raw soups and raw sauces. Our family's favorite way to eat it is in green smoothies!

Mustard Greens have a hot, spicy flavor and are rich in vitamin A, C and calcium. They are delicious eaten raw in salads or in raw soups.

Spinach has a sweet flavor and is rich in vitamin A, C, iron and calcium. Spinach tastes great eaten raw in salads. It makes great green drinks and sweetens green smoothies!

Swiss Chard tastes similar to spinach and is rich in vitamins C, K, and calcium. It is best eaten raw in salads.

Nutrition Facts for Dark Leafy Greens

Serving size = 1/2 cup Calcium, Fiber, Iron

Arugula 16 mg 0.2 g 0.2 mg

Chicory 90 mg 3.6 g 0.8 mg

Collard Greens 26 mg 0.6 g 0.0 mg

Dandelion Greens 51 mg 1.0 g 0.9 mg

Kale 45 mg 0.7 g 0.6 mg

Mustard Greens 29 mg 0.9 g 0.4 mg

Spinach 15 mg 0.3 g 0.4 mg

Swiss Chard 9.2 mg 0.3 g 0.3 mg

Quick and Easy Raw Recipe Ideas:

Dark leafy greens are very tasty and easy to add to your daily meals. Look for them at your local health food store and try to buy organic as much as possible!

Make a salad: Spinach and arugula taste great when mixed in a salad with different kinds of veggies, such as tomatoes, cucumbers, carrots, and lettuce.

If your family still eats cooked foods or meat try to sneak extra greens in with their traditional favorites!

Wrap it up: Make a wrap with tuna, chicken, or turkey and add spinach, arugula, and other veggies for some extra flavor.

Add to soup: Try mixing some leafy greens with your favorite soup.

Stir-fry. Add chopped leafy greens to your stir-fry. Chicken or tofu stir-fried with olive or sesame oil and your favorite leafy greens is delicious!

Raw foods retain their living enzymes, which is why we promote a living diet. But remember not to get overwhelmed. It is better to add minced kale to a tuna wrap than to have the tuna wrap without it! Positive energy radiated through love and patience is just as important as what goes into your family's mouths!

Dark leafy greens can be tossed into any smoothie!

Raw food for families home

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