How to Cook Greens
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- Опубликовано: 18 сен 2024
- 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 (nutritionfacts...)
• Sometimes the Enzyme Myth Is True (nutritionfacts...)
• The Best Way to Cook Sweet Potatoes (nutritionfacts...)
• Second Strategy to Cooking Broccoli (nutritionfacts...)
• Inhibiting Platelet Activation with Garlic and Onions (nutritionfacts...)
• How to Cook Rice to Lower Arsenic Levels (nutritionfacts...)
I mentioned microwaving: Are Microwaves Safe? (nutritionfacts..... And what about The Effects of Radiation Leaking from Microwave Ovens? (nutritionfacts.... 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 (nutritionfacts...)
• The Broccoli Receptor: Our First Line of Defense (nutritionfacts...)
• Greens vs. Glaucoma (nutritionfacts...)
• Preventing Alzheimer’s Disease with Plants (nutritionfacts...)
• Slowing Our Metabolism with Nitrate-Rich Vegetables (nutritionfacts...)
• Dr. Greger’s Daily Dozen Checklist (nutritionfacts...)
• The Benefits of Kale & Cabbage for Cholesterol (nutritionfacts...)
• Foods to Improve Athletic Performance & Recovery (nutritionfacts...)
• Brain Healthy Foods to Fight Aging (nutritionfacts....)
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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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-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!
What happens if we boil and drink the water along with greens, like in Indian curry where they use the boiling liquid for making curries?
His voice entonation makes non English listeners really hard to understand. Why doesn't he speak normal?
@Home Love great idea! Thank you
And if you drink the water that the veggies were steamed/cooked in, how much of the vitamins and minerals you lost, do you recover?
Does that mean daily "cups" of spinach are also bad for uric acid or gout?
My son is 16 years old. And he was observed for 9 years at the endocrinologist, he drank hormones for the thyroid gland for 9 years. My son after a video of Neil Barnard and Michael Gregor became a vegan. And after 6 months, the endocrinologist told him that he may no longer come to the endocrinologist. Thank you so much for the health of my son!
Best comment ever! I'm very happy for your son. Make sure he takes a B12--2500 mcg per week of cyanocobalamin. That's Dr. Greger's recommendation. Dr. Klaper and Dr. McDougall recommend methylcobalamin, so I alternate and take both. That way, regardless of who is right, I'm covered either way. If your son enjoys reading on this topic, Diet For A New America and The Food Revolution by John Robbins are excellent books.
Zorro Zero Thanks. my son is drinking D3 2500 and also vegan omega 3 (DHA & EPA). And also we eat every day different nuts and seeds of flax or chia or hemp seeds, sunflower seeds and pumpkin seeds. We eat every product as Gregor recommends.
Everyone has the flu, and we are not sick. After a serious accident, I often had a headache and especially before rain and snow. On vegan nutrition this problem is not. Women's cycle has become a regular. The skin is gorgeous, the heels on the legs are like that of a child, I have ceased to be irritable and tired. My son has always been tired due to thyroid problems. now he has a lot of energy and has a feeling of lightness.
@@NonaNona-zt6mf so now only the b12 and then all will be perfect :)
He will be back in a year or two
I am so happy for you and your son!!!!
Thank you for these videos, I am sure I speak for a lot of people when I say we have learned so much from you. Keep up the great work.
Somebody put "Kale Breaks All the Rules" and " Cruciferocious" on t-shirts. 👍
I bet he's gonna say "the best way to cook them is whichever way encourages you to eat the most"!
The real answer, right here.
Love your vids hench :)
True, this video suggests I've been doing it all wrong though. Idk how to steam food.
Kala Namak just microwave veggies, they will steam iN their own water content. Works with any vegetable 👍
U gotta license for that muscle m8?
I really hope future civilizations will build gigantic Greger memorials!
i really hope this civilization will
I use frozen kale and throw it in my stew once the lentils are boiled through.
All cooking water is consumed and the Heat is rather low.
James Esteron excellent idea thanks
Same!
Yes that was my thought, was the measurement in boiled items after being extracted from the "juice" ? I often boil mine in turkey bone broth, and savor everything.
I fear that you may not know the full impact your work has on the world Dr. Greger. Thank you for all your hard work. I enjoy your books aswell.
Thank you Dr. Greger. I appreciate your videos tremendously. I watch every one.
Please donate.
My family and I thank you, from Australia 🇦🇺
Don Beleef
Australian here!!!🇦🇺🙂
Australia my home too 😍😍😍😍
Isn't it nice not to be inundated with a gazillion ads?? Refreshing!
We need an update on nuts and omega 3 PRONTO
Thank you very much Dr. Greger! Thanks to Neil Barnard and you, I became a vegan. I had endometriosis, psoriasis, pancreatitis, frequent head bolts after a severe car accident, frequent colds. After 2-3 months on vegan nutrition, I forgot to put off the sores. Thank you for including Russian subtitles. I do not speak English. To all known vegans of Russia, I gave references that you have Russian subtitles. Because in Russia, a few vegans collect money and pay translators to translate your videos. In Russia, so life is poor
I wish you continued success on your vegan journey. Best of health to you!
Super helpful, thanks Doc! Your book and videos have changed my life!
Cook in a covered pot with some water in the bottom. Save the cooking water (and kale stems) and put in the next morning's green smoothie. Easy.
Smart!
"Cook in a covered pot with some water in the bottom." as long as it is stainless steel and not any other material....
Cruciferocious! 😃 Sounds like kale is King. Yet rarely known greens like Moringa & Chaya get left on the sidelines while proving to be more beneficial than most mainstream greens, and easier to grow! 🌱🌳
Moringa not available in USA.....
@@trivediJ I am growing it in my yard in Florida. It's about 25-30’ tall and the hummingbirds love the flowers. There are plenty of other people growing it in the area also. So it is available in the US! ☺️
@@lukeweaver9287 OK..how do I grow it in GA? Where do i get the plant from? Sorry for stupid questions...
At least Moringa is "not available" as in grocery stores. You have to grow it yourself. right?
@@trivediJ I see it fresh in our local Indian grocery/produce store as well as many other hard-to-find healthy produce like Neem, Ube yam, Lychee, and white turmeric.
So happy to hear that freezing kale doesn't wipe out any nutrients! I freeze it and make smoothies.
I grow broccoli at my allotment.The leaves are delicious
Cruciferocious! Love it!
Alright - keep a bag of shredded frozen kale in the freezer for cooking with, and some fresh and ready to be sliced up for a red cabbage and kale salad with cashew dressing. I try to eat that salad every day and when I'm eating out or travelling I honestly miss it.
Very helpful!
Dr. Esselstyn also says we should squeeze some lemon or citrus juice on the greens after cooking to make sure the nutrients get absorbed or something.
Great video Dr! I love your humour, makes the content super entertaining.
"Crucifer-ocious!" Love it! 😁🥗
This is awesome information. Thank you for sharing. 🇨🇦😎
Whatever way is most likely to get you to eat them ;)
I grow broccoli for the leaves. They are tender, taste like nice broccoli and are wonderful.
micro greens...WTG
Sauté garlic in vegetable broth,wilt in your greens. Plate with salt pepper and mustard powder. Top with lemon zest
"Cruciferocious" LOL
Love this channel
“Cruciferocious”!!! Love that!!
Kale tastes better too after it's been frozen!
I don't remember eating frozen kale. I look forward to trying it. Thanks.
If we get more antioxidants from kale by disrupting cell walls, then would raw kale in a smoothie be even better than cooking?
Excellent thought, Zachary!
Cruciferocious* indeed! Thanks for doing the research and posting! *you ought to trademark that ; )
Thank you so much , listening to YOU helps me sooo much! You help me keep on the right track, I’m a grandmother I’m hoping my grandson love me as much as you love your grandmother
Astaxanthin has some amazing research on antioxidant capacity!! from heamatococcus pluvalis! We need a video on that!🤓
Cruci-ferocious works. 😂 Thanks Dr. Greger for freely giving such a valuable education. Thank you Sir. 😀
Some of the best content on the internet!
It's a lifesaver!
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. 👏🙏🌱
Dead because of the dad pun in the conclusion, so "liking" the video from The Beyond . . . . TFP!
I'm just glad we stopped talking about duct tape!
Wow, your profile pic is stunning. You are one pretty lady! I agree with you; I'm glad he's finished his series on warts.
😂
@@zorro149 thank you!
Wait, what did he say about duct tape?
Just popped my kale into the freezer :D
Extremely helpful.
So blending kale (e.g. in a smoothie) could increase the antioxidants as well by breaking down the cells??
Chewing any food many times allows for optimum nutrient retention, highest antioxidant ingestion and better digestion. but blending does that for you, but you still need to chew the blended smoothie a little bit, so your saliva breaks into the food, and also don't drink gallons of smoothie in one go, a rule is an oz every minute
@@untitledname5183 Maybe instead of drinking it, you should put it in a bowl and eat it like a cold soup. I do that sometimes.
Isothiocynates in green CRUCIFEROUS vegetables are the most protective compounds in plants against cancer. The ITC’s are not inherently inside the vegetable but formed in the mouth when you chew, and chewed well or blended raw or undercooked. Inside the cell wall of the plant sits an enzyme called Myrosinaise. When you chew or blend the vege, you breakdown the cell walls releasing the Myrosinaise which will then mix with the Glucosinolates in the centre of the cell forming the ITC’s. ITC’s are heat sensitive and over cooking vegetables will destroy these enzymes so they can’t be formed into ITC’s. Once formed heat will not affect the ITC’s. If cooking a soup for example you can blend them into a paste to mix the enzymes and add it to the dish so they can’t be over cooked and destroyed.
And steame kale is sooo good too! :D
Cảm ơn bạn đã giới thiệu video rất tuyệt vời
Narrator sounds like the crude, high-strung school principal in Beavis and Butthead 🌋🌋
I was allergic to dust, and then cough on nerves. Cough was more than a year. No one could cure. I became a vegan and cough and allergies did not go away after one month. This is a miracle. I have a great sleep, calm nerves, I feel younger
I make pepper fajitas in chard leaves. It’s tricky,but taco’s are anyway. Use retried beans to hold things in
I've been steaming greens in my "waterless" cookware for years. It's not completely waterless; I put 1/8 of an inch of water in the bottom, but I'm not submerging them in boiling water. I also drink greens blended with fruit in smoothies.
CRUCIFEROCIOUS 😂❤️
Thank you soo much listening to you help me so
So, in short, we should freeze kale and then steam it?
No. The studies didn't test the effect of both together, it tested freezing and steaming individually. So you can't jump to that conclusion.
I interpreted it to mean that fresh or frozen is fine. I add mustard powder when I eat frozen kale. See his other video Second Strategy to cooking broccoli.
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.
This is my new favorite video.
Thank you so much Dr. Gregor. This is such an awesome video. I love greens! I am going to need to tell my clients about this and put a video on my RUclips channel about this! Your videos are so amazing. I'd love to be able to share good information with people the way that you do. Thank you for such a good video again!
Very good video! Thanks so much for explaining the best ways to cook greens.
Kale's so dynamite!! And so is doc G !!
My Chinese mother in law always keeps all of the broccoli 🥦 leaves in her broccoli garlic dish, so I started doing the same. 😋
Can you share the recipe?
Thank you!
Top video. 👍 Thx Dr.Greger 💪
Can you do videos on building muscles on a whole food plant based diet?
Mmmm, broccoli leaves
Video rất hay và bổ ích .
Cảm ơn bạn đã chia sẻ video rất thú .vị .
How about baking vegetables? I like baked cabbage
Cruciferocious is now my favourite word! 😁
How does homemade fermented kale stack up?
I find that eating kale while watching a Dr Gregor video is best!
00:56 “Even just blanching for five minutes can cut vitamin C levels by more than half, with more than 90% dissolving away into the water after 15 minutes.” If it dissolves into the water then it’s really not destroy, is it? Can’t we recover and consume the vitamin C simply by drinking the water?
You could make gravy, sauce, soup or vegetable stock with the cooking water. Vitamin C is water soluble, so it's all there in the water that usually gets thrown down the sink.
Its not just about "is it there" its also about "is it there in a form that human bodies can use" ie bio-availability. Vitamin C can react with oxygen in the air or water and change from Ascorbic Acid to Dehydroascorbic acid and then to Diketogulonic acid. Once it oxidizes to Diketogulonic acid your body can't use it. www.researchgate.net/profile/Obdulio_Benavente-Garcia/publication/286139594/figure/fig1/AS:459922048589832@1486665369323/Fig-1-Oxidation-of-vitamin-c-ascorbic-acid-via-dehydroascorbic-acid-as-intermediate.png
Jase, I always drink that water! I would never think of pouring it down the sink!
dothedeed, good to know! I guess vitamin C is very sensitive and fragile.
It would be nice to see FRAP for amla berry powder, moringa, etc.
Put fresh spinach on the bottom layer of your pizza,and then a layer of fresh basil leaves.
Wow, you go, Kale!
Plate your hot food on greens to wilt them.spinach,chard,arugula,basil. Stir into soups.
How about using the water as stew .Will there be any leftover vit c there?
Sous vide everything!
Kale is King! 👑
Thanks SO much Doc - you are #1.
I feel guilty if I enjoy a meal without leafy greens!
I love frozen kale
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.
*Great video!* It stands to reason that boiling and steaming make nutrients more available by making the tissues holding them more digestible. So just measuring the influence on nutrient levels in vegetables pre- vs post-cooking may not be the full picture. A 40% reduction of a nutrient might be more than offset by a 200% increase in its bioavailability.
Greens!
Do they loose any nutrients when frozen and put into a smoothie?
Interesting that my doctor for years has been me ,myself and youtube - normal doctors are virtually pointless -ive cured a bunch of stuff on my own just using common sense , the scientific method and great resources like these - thank you for this great resource!
I always add about the same amount of chopped raw kale as romaine lettuce to my man sized salads!
What is better, kale and cerlery steamed or extraced the jouice? What is the different.
I tried Curly Kale for the first time a few months back and I absolutely hated it, not least of all, because,in spite of following the instructions on the packet, it was unbelievably tough and almost impossible to chew without worrying about damaging my dental work.
I am a vegetable lover, in general, but found it inedible.
However, I gather that stripping the leaves from the stalks is helpful, in terms of tenderness?
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....❤🤗❤🤗❤
The more i watch these videos the more confused i get. Sometimes too much info isn't a good thing.
Yeah, the bottomline is just: Focus on whole plant foods. Avoid oil (so actual oil, no need to avoid fatty plant foods like nuts and seeds and avocados), avoid salt, avoid sugar, avoid processed plant foods, and avoid all animal products.
Just sticking to that will get you a long way. Worrying about the exact cooking methods and whatnot seems pointless to me, since one usually eats foods through a variety of different cooking methods anyway.
Sometimes I throw broccoli into a stir fry, sometimes I steam it. Sometimes I bake a sweet potato in the oven, sometimes I throw it in cubes into a meal, sometimes I boil it into a soup. Sometimes I eat garlic raw through hummus, and sometimes I fry it with onion before cooking tomato pasta. It's whatever.
@@A_A828 i agree... One thing though with salt it's a love/hate type of thing because salt is where most people get their iodine from. So in moderation there or take a supplement. Real easy to get deficient in certain things i find out. No one would know unless you get labs done checking for specific things. Too much info on the interballz these days makes something relatively simple become very complicated.
Jeff Eppenger Yeah I mean, the ryebread I eat boatloads of every day has quite a bit of iodized salt. I wouldn't really enjoy eating giant sheets of nori seaweed everyday hah.
Last time I got my blood checked while WFPB is already 2 years ago. I should get it tested again just to make sure.
But yeah, as informative as Greger's videos and books are, I don't stick to them religiously, it'd just be controlling my life way too much.
@@A_A828 I with you my plant based brother :) What kind of Rye Bread do you buy? As for Bread I usually stick to the Ezekiel brand, but a nothing wrong with a good Rye bread :) I could use the calories too.
@@A_A828 well said
So stir frying kale does not take away most of its antioxidants? I saw that folate was preserved but don’t now if the rest is also
You are a machine! Thank you
thanks again to gregor. I am 45 years old. I live alone with my son, we are vegans, do not eat white flour and white flour paste, and have excluded all vegetable oils in bottles. I will look for a beloved man and only vegan. Because the rest of life I want to live with pleasure, and not to hurt in old age.
Looking for a vegan society in New York. I’m living in NYC.
Try www.meetup.com to find groups of vegans in your area.
Do we know if most/all of the studies threw away or included the cooking water for the boiling method? I think the good Doctor mentioned in a previous video that when you consume the cooking water, it has almost all of the lost nutrients.
Hello Dr. Greger,
Do you think eating dried and ground (powdered) kale has the same or similar health benefits as fresh or frozen kale? So the actual vegetable only, and not any processed variation. If it is a healthy alternative, what doses do you recommend per day (in grams, if possible)? Thanks!
very helpful.
"O-Kale-Crew-is-Ferocious"
Cruciferosous!!!! I love it! Lol Thanx Dr. G!!!
Amazing, thank for this from Chile
I got a daily dozen app and I don’t see dandelions anywhere. I am really interested in whether as a green, if I put the leaves in a salad, or if I make dandelion coffee.
Cruciferocious dude
I'm speechless
ALL HALE KING KALE
I love you Dr. Greger. You are God sent to the world to help us to maximize our nutrition to obtain optimal health