Dark green leafy vegetables are the most nutrient-dense foods on the planet. What’s the best way to prepare them?
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I often get questions about how to prepare certain foods to maximize their benefits, so I love when I can bring you videos like this one and Best Way to Cook Vegetables. I have a few more on optimum cooking methods, too. Check out:
• Best Cooking Method (
• Sometimes the Enzyme Myth Is True (
• The Best Way to Cook Sweet Potatoes (
• Second Strategy to Cooking Broccoli (
• Inhibiting Platelet Activation with Garlic and Onions (
• How to Cook Rice to Lower Arsenic Levels (
I mentioned microwaving: Are Microwaves Safe? ( And what about The Effects of Radiation Leaking from Microwave Ovens? ( Watch the video!
If you’re watching this, you probably know by now how important it is to eat greens everyday. But here are some videos for a refresher:
• Eating Green to Prevent Cancer (
• The Broccoli Receptor: Our First Line of Defense (
• Greens vs. Glaucoma (
• Preventing Alzheimer’s Disease with Plants (
• Slowing Our Metabolism with Nitrate-Rich Vegetables (
• Dr. Greger’s Daily Dozen Checklist (
• The Benefits of Kale & Cabbage for Cholesterol (
• Foods to Improve Athletic Performance & Recovery (
• Brain Healthy Foods to Fight Aging (
Just remember that anyone who eats cups a day (as they should!) of dark green leafy vegetables should probably stick to low-oxalate greens (i.e. basically any greens other than spinach, swiss chard, and beet greens) to avoid the risk of kidney stones. I’ve got videos coming up on that as well as what happens when you pressure cook greens (I’m looking at you Instant Pot). Stay tuned!
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-Michael Greger, MD FACLM
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Just remember that anyone who eats cups a day (as they should!) of dark green leafy vegetables should probably stick to low-oxalate greens (i.e. basically any greens other than spinach, swiss chard, and beet greens) to avoid the risk of kidney stones. I’ve got videos coming up on that as well as what happens when you pressure cook greens (I’m looking at you Instant Pot). Stay tuned!
Woohoo, more excuse to make & eat my homemade freeze dried kale chips. I’m not a big fan of spinach other than in salad & my miso soup but i LOVE broccoli & kale so much that i decide to grow my own. At harvest i’d pick just the flower along w/ some leaves. The florets i cut up & soak 5 min in salt water to get rid of the bugs while the leaves go straight into my freezer to go into my daily smoothie. These days on lock down i’m not short on veggies to eat & blend. Starting to feel glad to be 1 of those doomsday prepper.
Fresh Kale chips: salad. lol
What about baking? I roast all of my veggies.
It would be nice to see FRAP for amla berry powder, moringa, etc.
I love you Dr. Greger. You are God sent to the world to help us to maximize our nutrition to obtain optimal health
I grow lots of broccoli, but never get the florets. After watching the bugs eat them up too many times, I started juicing the greens, instead. Now, by the time the plant gets ready to flower, I've been eating off of it for 3 or 4 months.
I'm curious to see if "massaged" kale as some people to instead of blanching also increases the antioxidants? And I'd love to know how fermented cabbages fares also (e.g. kimchee)? Oh please someone answer these questions. Thank you Dr. Greger.
“Cruciferocious”!!! Love that!!
facepalm One more video I tell my self, just one more video… Several hours later… One more video I tell my self, just one more video…
💚💚💚
Hello everyone, my diet is 95% plant based but I do used smoked ham hocks for my seasoning with beans and greens, is this OK?
Just complicates a somewhat complicated way to eat even more.
How about using the water as stew .Will there be any leftover vit c there?
Who would cook spinach for 5 minutes, needs 30sec to a minute in a pot with nothing added.
Well great! I have frozen kale that I cleaned and froze myself so I can throw it in a soup when I’m ready for it. So I guess I’m good with my frozen and boiled kale! Kale in soup is divine… Of course, lots of other veggies too. The consensus to me is eat as many raw as possible but also it’s OK to eat them in other stages. Not a fan of the microwave, though.
I eat ~5-6 c greens daily and always eat broccoli/cauliflower leaves and stalks (just lightly peel). So many plant based recipe videos incl peeling skins off veggies (and fruit) and removing leaves and they’re often just as or more nutritious. Also add raw cruciferous/mustard seed (1/2 tsp) to incr sulforaphane (thx Dr G). Per Dr Esselstyn add vinegar to cooked greens to incr nitric oxide absorption. 👏🙏🌱
My Chinese mother in law always keeps all of the broccoli 🥦 leaves in her broccoli garlic dish, so I started doing the same. 😋
Where would pressure cooking rank?
"Cruciferocious" LOL
Thanks for sharing this information, but I don't eat cucifious vegetables, only raw spinach in my smoothies or raw in my salads. But love your work Dr you're awesome….❤🤗❤🤗❤
I cook kale and collard greens in a pan with peanut butter. That way the greens (and fat soluble nutrients) get drenched in oil and I don’t have to use cooking oil. Plus it adds good taste.