Great Taste and Good Medicine: Summer’s Greens


No foods are more nutrient-rich than leafy green vegetables and solid green vegetables. They are brimming with vitamins and minerals that keep our brain functioning optimally and our nervous system humming harmoniously.

For anyone with symptoms of a mental disorder, eating greens is physically, mentally and emotionally wise.


Kale, for instance, is one of the healthiest veggies existing. It is part of the Brassica family, which includes other nutrient powerhouses such as collards, broccoli, cabbage and Brussels sprouts. These cruciferous vegetables are full of the antioxidants that help us maintain good health.

One cup of chopped kale provides:

  • Vitamin A: 206 percent daily requirement
  • Vitamin C: 134 percent daily requirement
  • Vitamin K: 684 percent daily requirement
  • Minerals: potassium, copper, manganese, iron, phosphorus

Swiss Chard

Swiss chard, a popular Mediterranean green, belongs to the chenopod (goosefoot) family, which includes beets, spinach and quinoa. Swiss chard is sometimes called Roman kale, silver beet or strawberry spinach. It is best to eat it during the summer months – June through November.

One cup of cooked Swiss chard provides:

  • Vitamin A: 214 percent daily requirement
  • Vitamin C: 52 percent daily requirement
  • Vitamin K: 715 percent daily requirement
  • Minerals: magnesium, manganese, iron, potassium

Easy Kale & Swiss Chard Recipe

  • 1 large bunch kale, chopped (remove tough stems and center ribs first)
  • 1 bunch Swiss chard, chopped (remove tough stems first)
  • 1 tablespoon flavored vinegar
  • 1 clove garlic, minced
  • 1/2 tablespoon no-salt seasoning blend (adjust to taste)
  • 1 teaspoon dried dill
  • 1 teaspoon dried basil
  • Black pepper to taste


  1. Steam the Swiss chard and kale for seven minutes. Put in a bowl.
  2. Combine the other ingredients and add to the steamed greens. To adjust the consistency, you can add 2 to 3 tablespoons of the steaming water.

Avoid these vitamin K rich greens if you are prone to kidney stones or on an anticoagulant. Vitamin K blocks the absorption of calcium, so you will not want to eat these greens and dairy recipes together.

June is National Fresh Fruit and Vegetables Month. Explore your local fresh produce markets, and enjoy the summer’s bounty.

Source: Dr. Fuhrman’s Nutritarian Recipes

Photo of spinach by John Nyboer


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