Most folks know that leafy green vegetables can highly benefit the heart and vascular system. They are filled with vitamins and anti-inflammatory antioxidants including vitamin A, C and K. Plus they are rich in fiber that binds with waste and help it pass through your digestive system in a timely manner.
And garlic, of course, has been used for centuries to help thin the blood, support the heart, and reduce plaque build up in the arteries.
But, if you sauté those greens and garlic in oil on a high heat, it can reduce their beneficial effect and contribute to inflammation leading to heart disease. Cooking oils on a high heat for long periods of time oxidizes the oil rendering it unhealthful.
It’s imperative to keep in mind that it’s not just what you eat that’s important, it’s how you cook it.
For example, if you water sauté those greens to break down their cellulose fiber making them more digestible, and then add the olive oil at the end of cooking for a light sauté and seasoning, this helps to retain the oil’s integrity.
Plus adding the garlic at the end of cooking rather than at the beginning, provides more of the sulphur compounds that improve blood flow to the heart.
Here’s a simple and healthful Sauteed Garlicky Greens recipe for you to enjoy.
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- ¼ cup water
- 1 bunch greens (kale, collards, bok choy, spinach), cleaned and chopped into bite-sized pieces
- 2-3 garlic cloves, peeled and minced
- 1 tbsp. olive oil
- Sea salt
- On a high heat, add water to a large frying pan.
- Drop your greens into the bubbling water and sauté, covered, 2-3 minutes.
- If using spinach or bok choy use less water (2 tablespoons).
- Remove the cover, and drizzle greens with olive oil.
- Add garlic and a couple of pinches of sea salt.
- Toss a couple of times in the pan.
- Cook an additional 1-2 minutes or until all the water evaporates.
Andrea Beaman is an internationally renowned Holistic Health Coach, Natural Foods Chef, Speaker and Herbalist. Named one of the top 100 Most Influential Health and Fitness Experts, she is also a recipient of the Natural Gourmet Institute’s Award for Excellence in Health-Supportive Education and a Health Leadership award from The Institute for Integrative Nutrition. Since 1999, Andrea has been teaching people how to harness the body’s own preventative and healing powers using food, herbal remedies and alternative medicine.