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Green Coloured Foods

By Gwen Nyhus Stewart

As the primary healing colour, green, the colour of nature brings harmony to all in its presence. Green creates feelings of inner peace, harmony, and balance. This balance brings us a feeling of newness and freedom of the spirit and helps relieve stress and emotional problems. Green is associated with the heart and is thought to be beneficial for the prevention of heart disease and high blood pressure. It creates a sense of calmness and helps relieve problems associated with tension such as headaches.

Chlorophyll at its highest in green leafy vegetables, needs to be part of every meal as it has a soothing and healing effect, balances the body’s metabolism, detoxifies, and helps the cleansing functions. Benefits from the green phytochemicals include protection from bacteria such as E-coli, food poisoning, and tumours. Green is used in the treatment of colds, influenza, hay fever, ulcers, malaria, and cancer.

Green Foods and Recipes

Broccoli (Brassica oleracea var. italica)

Broccoli, known as the “King of the Cabbage Clan,” is the number one anticancer vegetable according to researchers. Broccoli contains vitamin A, B2 and B6, phosphorous, vitamin C, Beta-carotene, calcium, and folic acid that help make red blood cells and DNA. It has a number of phytochemicals that protect against cell damage and cancers. It is a source of fibre, calcium, potassium, and iron. Broccoli helps lower the risk of heart disease and stroke, helps prevent cataracts, may reduce the risk of cancer, maintains strong bones, and keeps the digestive system functioning smoothly.

Broccoli Soup

2 cups (500 mL) Broccoli, cut and peeled

2 tbsps. (30 mL) Olive oil

1 – 2 cloves Garlic, chopped

2 cups (500 mL) Broth, chicken or vegetable

Sea salt, to taste

Black pepper, freshly ground, to taste

2 tbsps. (30 mL) Parmesan cheese, grated (optional)

Heat oil in a saucepan, add garlic, and cook for 30 seconds. Add broccoli, stir-fry for 2 minutes, add broth, and bring to a boil. Reduce heat and simmer until broccoli is tender, about 15 minutes. You can purée this soup if you like or I like to mash it with a potato masher and leave it a bit chunky. Season to taste and serve with grated Parmesan if you wish.

Stir-Fried Broccoli

3 cups (750 mL) Broccoli, flowerettes and stems, cut

1 tbsp. (15 mL) Olive oil

1 Red bell pepper, cut into 1 inch (2.5 cm) pieces

1 tsp. (5 mL) Ginger, fresh, finely chopped or ¼ tsp. (1 mL) powered

1 clove Garlic, minced (more if you like)

½ tbsp. (7.5 mL) Water

Precook broccoli in rapidly boiling water until just tender when pierced with a fork (3 – 4 minutes). Drain broccoli and cool quickly under cold water. Drain and set aside. Heat a 10 inch (25 cm) frying pan or wok over high heat. Add oil. When oil is hot, add ginger and garlic, and cook about 30 seconds. Add broccoli, peppers, and water. Stir until heated through (approximately 2 – 3 minutes). Place in a warm dish and serve with rice.

Chinese Cabbage (Brassica rapa var. chinensis)

All cabbages are excellent sources of phytochemicals and vitamin C, vitamin B6, calcium, fibre, and potassium. Savoy cabbage and Bok Choi, or Chinese cabbage, are the highest in nutrients. Eating cabbage helps prevent cataracts, improves digestive health and speeds healing of ulcers, may reduce the risk of cancer, and may lower the risk of heart disease and stroke. All cabbages can be eaten raw or cooked. Cabbages are members of the cruciferous family of vegetables, which includes broccoli, Brussels sprouts, cauliflower, kale, kohlrabi, mustard greens, rutabagas, and turnips. These crucifers are strongly linked with lower rates of cancer.

Chinese Cabbage Stir-Fry

4 cups (1 L) Chinese cabbage, washed and sliced thinly

8 – 10 Red pepper flakes, dried

2 tbsp. (30 mL) Olive oil

1 tsp. (5 mL) Ginger, grated

1 clove Garlic, minced finely

Sea salt, to taste

Black pepper, freshly ground, to taste

1 tbsp. (15 mL) Water or broth

Heat the oil in a saucepan or wok. Stir in the ginger and garlic and toss for 30 seconds (do not brown). Add the cabbage, pepper flakes, sea salt and black pepper, stir-fry for 2 minutes. Lower the heat, add water or broth, cover, and cook until cabbage is tender but still crunchy, approximately 2 – 3 minutes.

Sautéed Cabbage with Carrots and Onions

4 cups (1 L) Green cabbage, washed and sliced thinly

2 – 3 Carrots, sliced thinly

1 Onion, medium, sliced thinly

1 clove Garlic, minced

2 tbsps. (30 mL) Olive oil

Sea salt, to taste

Black pepper, freshly ground, to taste

Heat oil in a saucepan or wok. Add garlic and onions and sauté for 1 – 2 minutes stirring constantly. Add cabbage, carrots, sea salt, and freshly ground black pepper. Stir together, lower heat, cover, and cook until cabbage and carrots are tender but still crunchy.

Green Coloured Vegetables

Green coloured vegetables include artichokes, asparagus, celery, cucumber, Brussels sprouts, green beans, green lentils, green pepper, leafy greens, lettuce, okra, peas, spinach, zucchini.

Green Coloured Fruits

Avocado provides the perfect ratio of fat, protein, and carbohydrate all in one food. This super food contains glutathione, a substance that block 30 different carcinogens and has been shown to contain agents that can stop the AIDS virus from developing.

Kiwi fruit contains more vitamin C than oranges.

Other green coloured fruits include green apples, green grapes, green melons, green pears, and limes.

Green Coloured Herbs

Basil, capers, parsley, rosemary

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