All About Eating Live Greens
Greens are a cornerstone of vegan soul food and holistic living, offering a rich source of nutrients essential for overall health. Eating greens raw or marinated with dressing can be an excellent way to enjoy their natural flavors and preserve maximum nutrients. This post explores the benefits of consuming greens in these forms and provides a nutritional comparison of kale, collard greens, bok choy, and other popular raw greens.
Raw recipes that include 3 raw greens recipes.
The Benefits of Eating Greens Raw or Marinated
Preservation of Nutrients: Cooking can lead to the loss of water-soluble vitamins like vitamin C and some B vitamins. Eating greens raw or lightly marinated helps retain these vitamins.
Digestive Enzymes: Raw greens contain natural enzymes that aid digestion, which can be diminished through heat.
Taste and Texture: Marinating raw greens softens their texture, making them more palatable, while dressings add flavor that encourages higher intake.
Fiber Intake: Raw greens retain their full fiber content, supporting gut health and promoting satiety.
Marinades often include lemon juice, vinegar, olive oil, and herbs — ingredients that not only enhance flavor but also aid nutrient absorption. For example, fats in dressings improve the uptake of fat-soluble vitamins A, E, and K present in these greens.
Nutritional Overview of Popular Raw Greens
Kale (Brassica oleracea var. sabellica)
Calories: About 33 per 100g
Vitamin A: High — provides about 308% of the Daily Value (DV)
Vitamin C: Very high — around 200% of DV
Vitamin K: Extremely high — over 1000% of DV
Calcium: Moderate — approx. 150 mg per 100g
Iron: Around 1.5 mg per 100g
Fiber: Roughly 2 g per 100g
Kale is known for its dense array of antioxidants and anti-inflammatory compounds. Its high vitamin K content is essential for blood clotting and bone health.
Collard Greens (Brassica oleracea var. acephala)
Calories: About 32 per 100g
Vitamin A: High — around 308% DV
Vitamin C: Moderate — about 35% DV
Vitamin K: Extremely high — over 600% DV
Calcium: High — approximately 210 mg per 100g
Iron: About 0.5 mg per 100g
Fiber: Around 3.6 g per 100g
Collards provide significant calcium and fiber, supporting bone health and digestion, making them ideal for raw salads or marinated dishes.
Bok Choy (Brassica rapa subsp. chinensis)
Calories: Low — roughly 13 per 100g
Vitamin A: Good — approx. 67% DV
Vitamin C: High — about 45% DV
Vitamin K: High — nearly 45% DV
Calcium: Moderate — 105 mg per 100g
Iron: 0.8 mg per 100g
Fiber: Roughly 1 g per 100g
Bok choy is lighter in calories and fiber but offers a refreshing taste and crunch, making it perfect for raw salads and quick marinades.
Other Notable Raw Greens
Spinach
Calories: 23 per 100g
Vitamin A: About 47% DV
Vitamin C: Around 47% DV
Vitamin K: Extremely high at approx. 460% DV
Iron: 2.7 mg per 100g
Fiber: 2.2 g per 100g
Spinach is nutrient-dense but contains oxalates, which can reduce calcium absorption when eaten raw in large amounts.
Mustard Greens
Calories: 27 per 100g
Vitamin A: High — around 118% DV
Vitamin C: Very high — over 70% DV
Vitamin K: Extremely high — over 400% DV
Calcium: 115 mg per 100g
Iron: 1.5 mg per 100g
Fiber: 3.2 g per 100g
Mustard greens offer a peppery flavor that contrasts nicely with dressings and are rich in antioxidants.
Tips for Marinating Raw Greens
Acid cooks raw greens by denaturing the proteins within the plant cells. When acidic substances like lemon juice or vinegar are added to greens, the hydrogen ions in the acid alter the structure of the proteins. This process, known as denaturation, causes the proteins to unfold and lose their natural shape, which softens the texture of the greens. As a result, the acid "cooks" the greens without heat, making them more tender and easier to digest while enhancing their flavor and preserving nutrients more effectively than traditional cooking methods.
