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Healthy Detox Recipes Contain 20 Shades of Green

Whether you are trying to spice things up in the bedroom, “50 shades of grey style”,  or on your plate…variety is key. Try these healthy detox recipes using 20 shades of green.

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Healthy Detox Recipe Basics

Indeed any healthy detox recipe should include green vegetables. “Defining Powerhouse Fruits and Vegetables (PFV): A Nutrient Density Approach,” published by the Center for Disease Control, uses 17 nutrients to classify and define foods that promote good health.  These “powerhouse” nutrients are: potassium, fiber, protein, calcium, iron, thiamin, riboflavin, niacin, folate, zinc, and vitamins  A, B6, B12, C, D, E, and K. 

Therefore, adding vegetables with powerhouse status to healthy detox recipes will ensure you get a broad spectrum of energizing detox foods.

Healthy Detox Recipe Ingredients

Additionally, fifty percent of  the 41 foods that attained “powerhouse” status were green. The chart below lists 20 shades of green vegetables. They are listed in order of highest nutrient density and the body’s ability to absorb and utilize the nutrients they provide.

Powerhouse Healthy Detox Foods

  1. WATERCRESS
  2. CHINESE CABBAGE
  3. CHARD
  4. BEET GREEN
  5. SPINACH
  6. CHICORY
  7. LEAF LETTUCE
  8. PARSLEY
  9. ROMAINE
  10. COLLARD GREEN
  11. TURNIP GREEN
  12. MUSTARD GREEN
  13. ENDIVE
  14. CHIVE
  15. KALE
  16. DANDELION GREEN
  17. ARUGULA
  18. BROCCOLI
  19. BRUSSELS SPROUTS
  20. CABBAGE

Healthy Detox Recipes With 20 Shades of Green

Each shade of green vegetable has different tastes, textures, and nutrients that will add a little eroticism to any monotonous meal. Needless to say, it is not necessary to eat the same boring greens on a daily basis. When embarking on a healthy detox plan, don’t get stuck in a salad rut.  

Ultimately, when you feed your body 20 shades of green, you will taste the difference and give your body the healthy detox nutrients it deserves. Get the boring salad out of your meals; bring in satisfaction and healthy nutrition from eating green goodness.

Green and Healthy Detox Recipes

Kick-start your healthy detox plan with these 5 “Powerhouse” green recipes.

Healthy Detox Recipe #1

1. Watercress
Firstly, watercress is a green powerhouse that will give you an abundance of nutrients while acting as a healthy detox aid.  With this in mind, eating watercress will provide 15 vitamins and minerals, including vitamin K and manganese which supports strong bones.  has a slight pepper flavor. Steam watercress, add it to soup, or use it in a salad mix

One and a half cups of watercress was found to help reduce triglycerides and promote eye health.  This super green also contains an anti-cancer nutrient called Phenylethyl isothiocyanate (PEITC). PEITC may starve tumor growth by “turning off ” a signal in the body effecting its blood and oxygen supply.

 
Watercress-Buttermilk Soup 

Ingredients
1 medium leek
2 tablespoons butter
1 garlic clove, minced
6 cups organic chicken or vegetable broth
1 (5-oz.) package fresh baby spinach
2 (4-oz.) packages watercress (about 16 loosely packed cups)
1 teaspoon kosher salt
1/2 teaspoon finely ground black pepper
Pinch of ground red pepper
2 cups whole buttermilk
1 teaspoon fresh lemon juice
Garnishes: buttermilk, watercress sprigs, chopped fresh chives

Preparation

  1. Firstly, 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. Then, melt the 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. Thirdly, 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. Lastly, 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.

Healthy Detox Recipe #2 

 2. Cabbage or Bok Choy

Similarly, the benefits of eating these leafy greens are huge. Cabbage has almost as much calcium as a glass of milk. Yet, it also supplies iron, potassium, and manganese (important in helping to boost antioxidant activity  superoxide dismutase [SOD]) and other cancer fighting enzymes, such as myrosinase. In addition, half of this green’s carbs come from fiber and we all know the benefits of fiber.

In fact, when it comes to cooking cabbage steaming is the best cooking method. Microwaving cabbage can damage the enzymes reducing the health benefits. 

For examples to some sensations recipes, here are 10 healthy detox recipes that will turn you on to cabbage.  However, if you use a  slow cooker, you will love cabbage roll stew.  

Healthy Detox Recipe #3 

3. Chard

If they eat chard in the Mediterranean, its’ got to be good!  Its not hard to eat chard once you realize that this green superfood is packed with phytonutrients (lutein and zeaxanthin)  that protect your eyes.  Glutathione in chard helps to detox your liver, prevent inflammation and help slow the aging process.  Studies show that there are also nutrients in chard that contribute to better blood sugar control and lessen insulin resistance.

Eggs Nested in Sautéed Chard and Mushrooms” are a great way to start the day. But eat this healthy detox recipe anytime.

Healthy Detox Recipe #4

  1. Beet greens  beetgreens1

Beet greens are the greens found on top of beets. They provide B-complex vitamins that aid in boosting metabolism. Therefore, beet greens are heart healthy. Especially because they contribute to lowering homocysteine levels and reducing plaque build-up in arteries. Beet greens contain more iron than spinach!  Additionally, iron helps transport oxygen in the blood helping to boost energy levels. 

Particularly, if you think healthy doesn’t taste good, try this beet green healthy detox recipe, warm wilted beet green salad with goat cheese

Healthy Detox Recipe #5

  1. Spinach
 
Why Do Your Teeth Feel Weird After Eating Spinach?

Seemingly, spinach has a heaping of health benefits and a comprehensive list of detoxifying nutrients. Magnesium may play a part in its ability to help lower blood pressure but there are many more nutrients that contribute to its superfood status.

Moreover, thylakoids act as an appetite suppressant that can help with weight loss. A randomized controlled trial found that thylakoids found in spinach helps control hunger and longing for food for up to 2 hours hours after ingestion. 

Additional nutrients in spinach called “glycoglycerolipids” are fat-related molecules in membranes that can reduce inflammation in the digestive tract and carotenoids called epoxyxanthophylls (neoxanthin and violaxanthin) that specifically help protect against prostate cancer.

Therefore make sure you eat your spinach. “Easy Spinach Casseroleis delicious.

And, 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.

Healthy Detox Recipes Wrap Up

So you see not all shades of green are created equal. Certainly you can minimize the fizzle and quick start the sizzle of any boring detox diet plan by adding 20 shades of green to your diet. 

About the author

Valerie Goldstein

Valerie raises the bar for health and nutrition know how with unconventional expertise and unconditional support for wellness.

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