Preparation

1. Remove and discard root end and dark green top of leek. Cut in half lengthwise, and rinse under cold running water to remove grit and sand. Thinly slice leek.
2. Melt butter in a Dutch oven over medium heat; add leek, and sauté 8 to 10 minutes or until tender. Add garlic, and sauté 1 minute.
3. Add broth; cover and cook, stirring occasionally, 20 minutes or until potato is tender. Remove from heat, and add spinach and next 4 ingredients, stirring until spinach is wilted.
4. Puree soup with a blender until smooth; pour into a large bowl. Whisk in buttermilk and lemon juice; add salt and pepper to taste. Serve chilled or at room temperature.

 2. Chinese “Nappa” cabbage or bok choy
Loaded with minerals like calcium (containing almost as much as in a glass of milk), iron and potassium, Chinese cabbage contains manganese an important co-factor helping to boost antioxidant activity (specifically for superoxide dismutase [SOD]) and other cancer fighting enzymes (myrosinase)  and nutrients like indoles. When it comes to cabbage steaming is the best cooking method because microwaving can damage the enzymes and reduce the health benefits. Half of this green’s carbs come from fiber and we know why fiber is important.
Shades of Green Recipe picks:

” 8 Things to do with Napa cabbage” http://www.sheknows.com/food-and-recipes/articles/809695/8-things-to-do-with-napa-cabbage

“Slow Cooker Low Carb Cabbage Roll Stew” http://www.yummly.com/recipe/Slow-Cooker-Low-Carb-Cabbage-Roll-Stew-747406?columns=4&position=3%2F64
3. Chard
If they eat it in the Mediterranean, its’ got to be good!  Well it is a powerhouse when it comes to good health. It’s packed with vitamins/minerals. But, more importantly, phytonutrients (lutein and zeaxanthin)  in this green protect your eyes. Anthocyanins and pigments called betalain work to support liver detox via glutathione, prevent inflammation and help slow the aging process, https://experiencelife.com/article/glutathione-the-great-protector/.  Studies show people with higher anthocyanin levels had better blood sugar control and less insulin resistance.
Shades of Green Recipe pick: “Eggs Nested in Sautéed Chard and Mushrooms” http://www.yummly.com/recipe/external/Eggs-Nested-in-Sauteed-Chard-and-Mushrooms-950089
4. Beet greens
Beet greens are the greens found atop of beets. They can be traced back to ancient Asia and North Africa as far back as 2000 B.C. They are similar in nutritional value to chard but the unique health contribution from beet greens are the B-complex vitamins contributing to metabolism and betaine helping to reduce plaque build-up in arteries and lower homocysteine levels. This shade of green also contains more iron than spinach!  Iron helps transport oxygen in the blood and involved with energy levels.
Shades of Green Recipe pick: “Wilted Beet Greens with Goat Cheese and Toasted Pine Nuts” http://www.ibreatheimhungry.com/2013/02/wilted-beet-greens-w-goat-cheese-pine-nuts.html
5. Spinach
Spinach may have originated in Persia and then made its way to China, Nepal, Spain, Italy and the rest of Europe. The U.S. is now one of the largest producers of spinach worldwide.
It seems spinach has long been touted for a heaping of health benefits with the comprehensive list of nutrients this green contains. Magnesium may play a part in its ability to help lower blood pressure but there are nutrients like thylakoids that may act as an appetite suppressant that can help with weight loss.
A recent study found women who drank a mixture containing thylakoids before breakfast lost 5.5 pounds more than the placebo group over the course of three months.
Other nutrients in spinach called “glycoglycerolipids” are fat-related molecules in membranes can help reduce inflammation in the digestive tract and carotenoids called epoxyxanthophylls (neoxanthin and violaxanthin) in spinach that specifically help protect against prostate cancer.
Shades of Green Recipe pick: “Easy Spinach Casserole” http://lowcarbdiets.about.com/od/vegetabledishes/r/spinachcaserole.htm
On  a personal note, one of my favorite shades of green is Kale. I love kale chips, so I am sharing this “extra” shade of green recipe with you, http://ohsheglows.com/2014/03/12/6-tips-for-flawless-kale-chips-all-dressed-kale-chips-recipe/.
So you see not all shades of green are created equal. Certainly you can minimize the fizzle and quick start the sizzle by adding 20 shades of green to your diet.