Cruciferous veggies and dark leafy greens are two of the most powerful detoxing and nutritious groups of foods available. As discussed below, adding servings of these foods to your regular diet can provide numerous health benefits.

Dark leafy greens
Rich in chlorophyll (energy), iron, vitamins C & E, this food category is by far the most beneficial and under consumed in American culture. Dark leafies lift mood, heal organs, and repair damage caused by our stressful lives. Heavy hitters packing the most nutrition include kale, collards, mustard greens, dandelion greens, watercress and romaine lettuce.

Ginger Sesame Greens
2 bunches dark leafy greens (Kale, collards, mustard greens, dandelion greens or chard)
1 Tbsp extra virgin olive oil
1 Tbsp grated grated fresh ginger
1 Tbsp Mirin (sweet Japanese cooking wine made from fermented brown rice; avoid corn syrup or alcohol)
1 Tbsp Tamari (gluten free soy sauce) or regular soy sauce if no gluten sensitivity
1 Tbsp toasted sesame oil
Toasted sesame seeds and sea salt to taste

Remove dry stalk ends from greens and chop leaves into bite-size pieces. In skillet over medium heat, sauté ginger in olive oil, mirin, and tamari for 1 minute. Add chopped greens, increase heat to medium high, add water as needed to prevent sticking, cover and cook for 3-5 minutes until greens are tender. Remove cover, toss greens to ensure even cooking and sauté 2-3 minutes longer. Turn off heat, drain excess cooking liquid and toss with toasted sesame oil. Sprinkle with toasted sesame seeds and salt and serve. Serves 6.

Cruciferous Vegetables
Identified as components of the cabbage family, this group includes favorites such as broccoli, bok choy, and cauliflower. Known for their cancer-preventing nutrients and anti-oxidants, these vegetables help to break down and dissolve fat in order to eliminate toxins. Here are some more varieties to look for: collard greens, Napa cabbage, Savoy cabbage, pac choy, tatsoi, Brussels sprouts, green and purple cabbages, daikon radish, red radishes and watermelon radishes.

Asian Coleslaw
3 cups thinly sliced bok choy or pac choy
4 cups thinly sliced Napa cabbage
1 carrot, julienned
2 cups julienned snow peas
1 cup julienned red bell peppers
2 Tbsp toasted black sesame seeds
2 Tbsp toasted white sesame seeds

Dressing:
1 Tbsp extra virgin olive oil
1 Tbsp toasted sesame oil
2 tsp ume plum vinegar (or any sweet vinegar)
2 teas grated fresh ginger

In large bowl, combine cabbages, carrot, peas, and peppers. In separate bowl, whisk together all dressing ingredients. Pour over cabbage mixture and toss to coat evenly. Refrigerate 10-20 minutes to help flavors blend. Before serving, toss again and top with toasted sesame seeds. Serves 8.

Raw
There are many fun and creative ways to prepare these powerful vegetables. Just keep in mind that a raw or lightly sauteed form preserves their beneficial enzymes and optimal mineral content. Enjoy!

Author: Dr. Karen Lamb, NMD, LPC
Photo by Magda Ehlers from Pexels