THE
AYURVEDIC VIEW ON DIET:
Eat
Your Greens -- Everyday!
According to ayurveda, dark green leafy vegetables have a
special place in the daily diet -- they are considered a particularly
nutritious class of vegetables. And modern science says they
contain important minerals such as calcium, magnesium, iron,
potassium, vitamin A, vitamin K, vitamin B1 and B2.
Dark green
leafy vegetables such as collard greens, spinach, swiss chard,
mustard greens, bok choy greens, sorrel, turnip greens and
many varieties of kale offer riches of health benefits. Ayurveda
recommends that you have some leafy greens each day to help
meet the nutritional requirements for optimal health.
Since most
of our body consists of water, it is important to properly
hydrate the body. Leafy greens contain nutritious juices that
help to replenish liquid in the system. For this reason, they
also help to purify the subtle channels of the body called
shrotas. The natural juices and fibers help to purify and
refresh the physiology. They also contain a lot of prana or
life energy that provides sustenance to mind and body when
we consume them on a regular basis.
Leafy greens
help to balance pitta and kapha. People who need to balance
vata should also eat them, prepared with Ghee or olive oil
and vata balancing spices. They are very beneficial for people
suffering from skin problems as they are cooling, gently urifying
and nourishing for the skin. Due to the high mineral content
of calcium and vitamin A, leafy greens are highly beneficial
for reproductive health and menopause. They contain antioxidants
that help to prevent aging and disease.
There are different
methods to cook leafy greens. Some are tender and cook very
quickly, others such as kale may need long cooking. It is
best to keep the leaf part whole when cooking. However, if
there are tough stems, such as on collard greens and kale,
then it is best to slice the stem into bite size pieces. The
tough stem should be cooked until tender or it may cause abdominal
discomfort. It is important to purchase organic greens whenever
available. Choose fresh, green, moist leaves for best flavor.
The following
is a simple recipe that you can use when you need instant
energy.
Prana
Dahl
Recipe
for 3
- 1 lb. fresh
organic spinach
- 1/2 teaspoon
fresh lemon juice
- A few pinches
of black salt
- 1/2 teaspoon
turmeric
- Pinch of
ground cumin
- Pinch of
ground coriander
- Pinch of
ground ginger
- 1 cup mung
dahl
Cook the mung
dahl with the turmeric, coriander, ginger, and cumin. You
should have approx. 2 1/2 cups of cooked thin dahl when done.
Clean the spinach and lightly steam it for 2-3 minutes. In
blender add the dahl and spinach. Blend for only 2-3 seconds,
just enough to distribute the spinach through out the dahl
without turning it into liquid. Pour into serving bowls. Sprinkle
with fresh lemon juice and a pinch of black salt. Serve it
with rice or a chapati.
Sautéed
Swiss Chard
- 1 lb Swiss
Chard, finely chopped
- 1 tablespoon
Ghee
- 1 teaspoon
Vata Churna
- 1/2 teaspoon
lemon juice
- Salt to
taste
Heat ghee in
a frying pan. Sauté the churna very briefly about 40
seconds on a low flame. Add the swiss chard and stir so spices
cover it. Add about 2 tablespoon of water and cover the pan.
Cook for about 10 minutes until chard is tender. Add salt
and lemon juice.
