Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun's light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you'll find your favorite greens and wonder how you ever lived without them.

Click here for Sautéed Kale with Shiitake Mushooms recipe

Have you ever added home grown greens to your smoothie?  This month, in most locations, is the right time to plant dark leafy greens in seed form or as a baby plant to transplant.  This is a great way to have a colorful garden and maximize your nutrients with freshly cut greens.



Start with Healthy Soil. To grow a healthy garden, whether in the ground or in containers, choose organic soil, fertilizers and amendments (material added to improve soil and provide better growing environment for the roots).  Try to stay away from the chemical fertilizers, herbacides and pesticides.

Obtaining baby plants. If you are not able to grow your plants from seeds, buy a starter plant to transplant.  Before transplanting baby plants outside, be sure to acclimate them to the outdoors, between 3-4 days. If you are growing plants from seed you can soak them in water over night to start the germination process. 

Establishing a healthy plant.  A great product to help the roots establish both as seed or a transplant, is called Myke or Mycorrhizal fungi.  It colonizes the roots, and increases the plants ability to absorb nutrients and water from the soil, so you have a healthier plant to eat. Myke needs to be in contact with the roots of the plant.  You can add it to the lining of your small holes for the seeds or dap the product directly on the roots when transplanting a baby plant.

Growing a healthy plant. Another helpful secret for your edible garden is kelp seaweed fertilizer, which provides beneficial nutrients.   One brand is Age Old Kelp.  Check your local nursery for a band available in your area.    

Fun Greens to Grow
All these plants are easy to grow in the ground or in a pot.  You can simply snip off the larger leaves for smoothies and the plant will continue to produce more leaves. 

Swiss Chard is a colorful and nutrient dense plant to grow.  It comes in several varieties with many pretty colors.  You can harvest when they are 6-8 inches tall.  It is an excellent source of Vitamins A, C, and K.

Kale prefers full sun to partial shade and well-drained soil.  Kale is high in calcium, antioxidants, vitamin K and lowers cholesterol

Spinach is another popular addition to smoothies and also likes full sun to partial shade.  It is an ideal source of vitamin A, iron, calcium, beta-carotene, and antioxidants.

For great gardening tips visit  www.tagawagardens.com. 
Click here for a green smoothie recipe.