Tag Archive | healthy greens

Asparagus: Tips For Long-Term Production In Your Garden

2024

 

 

 

 

 

 

The Tip of the Spear

 

How exciting to see new asparagus spears emerging from the ground with warming spring weather! But, as with icebergs, most of what asparagus is all about happens below the surface. This article provides tips for producing healthy crops in your own garden over a long period of time.

Asparagus is a herbaceous perennial grown in USDA zones 2 through 9. This spring, a 2-year-old bed produced beautiful thick spears for 2 dinners and 2 small freezer bags. Normally, we don’t start harvesting asparagus until the third year, but I couldn’t resist… Next year, it should produce a few weeks longer.

In the fourth year and thereafter, a healthy asparagus bed can be picked for up to 8 weeks. For the rest of the summer season, ferny growth stocks the root system with nutrients that will fuel next year’s growth.

Because these plants can last 15-20 years or longer in the garden, it’s worth paying special attention to soil preparation.

Cut asparagus is readily available in early spring, when it’s least expensive in grocery stores. After a few weeks, however, the price triples. For that reason and because I like harvesting unsprayed fruits and vegetables from my yard, it was time to plant an asparagus bed. Plus, I now have the space, and never turn down an opportunity to reduce mowing time.

 

 

Preparing the Asparagus Bed

 

I chose a spot that gets 10 hours of direct sun each day during the growing season.

Asparagus suffers less root disturbance if it’s grown in a bed of its own rather than mixed among other seasonal vegetables. The airy fernlike growth can reach over 5′ tall, so keep this in mind when planting shorter plants that need sun in the next bed. I live in the northern hemisphere, so tall plants (pole beans, ‘Sugar Snap’ peas, staked tomatoes) go on the northern end of each garden.

In early spring of 2023, I planted 10 crowns of 1-year-old Asparagus officinalis ‘Millennium’, purchased from Johnny’s Selected Seeds. This variety comprises mostly male plants, reducing the chore of thinning out young seedlings that eventually crowd the bed. The crowns had multiple buds—dormant but visible—and the roots stretched about 12″ long.

There was no indication of fusarium, a disease that turns root interiors brown. Check a few roots by cutting them; they should be white inside. Destroy infected crowns. ‘Millennium’ has intermediate resistance to rust, another fungal disease.

For asparagus, thorough soil preparation results in highly productive harvests. I strongly believe in getting the soil in optimal condition for stress-free trees, shrubs, perennials, vegetables, and flowers. Robust growth, relatively few insect problems, and bountiful harvests attest to the extra effort. Amending heavy clay, sandy, or rocky soil is quite the challenge, but the payoff is always worth it.

 

Soil Testing

PH should be slightly acidic to neutral, in a range from 6.5 to 7.0. If in doubt about the pH of your soil, have it tested by your local agricultural extension service (the Master Gardeners). Do this a few months before planting, if possible, and add agricultural lime according to the results and your extension agent’s recommendations.

 

Clearing the Surface

The area where I originally planted the asparagus was grass and weeds. I stripped the top layer of soil, including all vegetation, from a plot measuring 4′ x 15′, setting it aside for later use.

The area is close to a vein of quartz running through the back yard, so a large quantity of rocks larger than 3/4″ was removed. You’ll notice in the photo at the top of the page that I missed a few! Over time, as more rocks work their way to the surface, they’ll be removed.

 

Excavating the Asparagus Bed

 

garden fork

A garden fork I’ve used for decades.

 

With a sturdy garden fork, I dug out almost 24″ of native clay and set it aside, separate from the surface vegetation. Then, in the bottom of the trench, the vegetation removed from the surface was mixed with small twigs, oak leaves, old potting soil, leaf litter from the woods, pine fines, and some of the excavated clay soil.

Weeds that low in the ground will die and decompose. But if they ended up within 6-12″ of the surface, dandelions and other long-rooted perennial weeds could grow back.

 

Continuing To Fill the Trench

I added more materials to the trench, including about 200 pounds of coarse (large-grained) sand, more oak leaves and leaf litter, purchased planting mix, and some of the excavated soil. Mixing the materials rather than layering them produces a medium that drains consistently. Although there are different materials deep in the soil compared to those near the surface, the presence of native clay soil throughout the soil profile ensures consistent drainage.

Organic matter decomposes in the soil, thanks to the huge populations of microbes thriving in organically rich soil. Living microorganisms fare much better when we don’t regularly add chemical products.

Earthworms also help themselves to this bounty. They consume soil and organic matter, excreting nutrient-rich castings and beneficial microbes. As they tunnel through the ground, they improve percolation. Air, water, and roots can more easily penetrate the soil.

You’d think that adding all those oak leaves would acidify the soil, but once they begin to decompose, they’re only slightly acidic or close to neutral. Cow manure helps nudge the pH a tiny bit higher. Peat moss lowers the pH, acidifying the soil, so I didn’t add any other than the small amount in the amendments.

With the surface of the bed almost level with the ground outside the bed, I incorporated 150 pounds of composted cow manure in the top 6-8″ of improved soil. Rain and irrigation move nutrients lower into the soil, where roots can absorb them. A significant portion of nutrients can be wasted if those nutrient-rich amendments are placed too deeply.

I lightly firmed the soil while filling the trench. All these amendments raised the surface of the bed several inches, but it will settle somewhat as the organic materials compress and decompose.

 

 

harvested asparagus spears

 

 

Planting the Asparagus Crowns

 

Laying Out the Bed

Once the trench had been almost filled and lightly firmed, I spaced out locations for the crowns. Catalogs recommend planting them 10-14″ apart. But I’ve read that more generous spacing can lead to a longer-lasting planting. Now in my 70’s, I want to be able to pick asparagus from this bed for the rest of my life, but 30 years will do!

The bed is wide to accommodate a zig-zag pattern for the crowns spaced about 24″ apart. An old native dogwood tree off the west end and a Japanese maple off the east end of the bed limited the length of the asparagus garden; hence, the zig-zag pattern.

I spread the long roots over a raised cone of soil in the trench, with the dormant stem buds at the top. Amended backfill was pulled over the roots, so only about 1″ of soil covered the crowns.

Suppliers sometimes recommend planting 10 plants per person.

 

The First Year

For the first summer of this planting, I watered heavily (1½”) when there was no rain for a week. The ferns grew well, although I didn’t pick any of the spears.

A thick layer of the previous autumn’s oak leaves covered the bed all summer. Much of it decomposed and was incorporated into the soil by earthworms. Mulch conserves moisture, suppresses weeds, cools the soil, and contributes organic matter. Oak leaves on the property are plentiful and free, so I collect white and willow oak leaves in autumn. They’re stockpiled near the woods or stored in large bags placed outside, against the basement wall.

In late April of 2023, high winds and hail from an F1 tornado flattened the 4′ tall ferns to the ground. Large hailstones battered the stems, leaving them pocked or broken and the greenery shredded. After a while, new stems grew from the ground. Using branches from the woods, I propped up any existing ferns that looked as though they could still photosynthesize. Dozens of flats of vegetable seedlings—destined for the farmers’ markets—growing near the asparagus bed were destroyed (photo, below).

 

young tomato plants damaged by tornado, 2023

 

 

The Second Year of the Asparagus Bed

 

Each plant grew an impressively vigorous root system in the first year. The reason I know this is because I needed to move the plants to make room for a small greenhouse.

The Japanese maple I’d brought from Maryland and kept potted for 10 years before planting it here needed a new location as well. Because the maple would soon begin leafing out, I dug it out first and replanted it in the front, near the street. It survived abnormally hot weather as it began growing leaves, but the uppermost twigs died off despite frequent watering. We’ve had a 6-week drought—with high heat, no less—but it finally rained a few days ago.

 

Young asparagus divisions beginning to grow.

When moving the asparagus plants, I made a few divisions and temporarily planted them in this pot.

 

Moving the Asparagus

The new location for the asparagus bed is about 25′ from the original plot, farther from the quartz deposit. I dug a new trench, of course, taking all the enriched soil from the old bed and moving it to the new excavation. And I supplemented with more composted cow manure, planting mix, and half-decomposed leaf litter from the woods to the north.

I dug each substantial clump (35 lbs.) and planted it after opening a hole in the new bed. This exposed the roots to the air for only a brief period of time. At the time of the transplant in late winter, the asparagus plants were still dormant. Again, I set the root ball so the crown would end up only 1″ below the surface. After planting all of them and firming them in, I watered the bed.

After the sun had started warming the soil and as weed seeds began germinating, I mulched with dry oak leaves saved from last autumn.

Every few weeks (three times), I pulled the mulch aside and added 1″ of compost, excavated soil, and cow manure over the early spears. This encourages the plants to grow thicker spears. Shallow planting results in thin spears. They won’t need more soil, but each year, I’ll add a few bags of aged cow manure and compost under the mulch.

Avoid burying the crown too deeply at the beginning. There might not be enough energy stored in the roots for the spears to grow to the surface before they weaken or fail.

 

 

Male Or Female Plants for Better Asparagus?

 

 

asparagus fruits and seeds

Asparagus berries, with seeds inside.

 

Asparagus is dioecious, which means that each individual plant has either all male or all female flowers. Although both male and female plants flower, males lack the reproductive parts to make berries and seeds. Here in the Piedmont of North Carolina, the plants flower in late spring to early summer, with some flowers appearing later than that.

As new varieties become available, the preference among growers leans toward male plants. Females grow thicker stems, but males grow more of them. Male plants live longer, according to the University of Illinois. Some propagators are retiring the older strains, such as ‘Jersey’.

Females have small green-to-red berries. These fruits consume resources that instead could have contributed to foliage or root growth. When the seeds drop to the ground and germinate, they cause crowding within the bed. Consequently, extra effort is required to maintain adequate spacing between plants. The berries, by the way, are toxic to humans.

The ‘Millennium’ crowns I received last year and this year are about 75% male plants. I planted 10 last year (a few females) and potted up the rest to sell at the farmers’ markets. In the future, I’ll hold the confirmed female plants aside and plant them together in a bed of their own. Removing the berries would solve the problem of crowding.

I might germinate the seeds, kept for my own use only. ‘Millennium’ is an F1 hybrid, but I think any differences among the seedlings would be negligible. Because seed suppliers offer seeds of this and other cultivars, the seedlings must be uniform.

Asparagus started from seed takes an additional year to grow before beginning the harvest.

 

 

White and Purple Asparagus?

 

 

asparagus white white asparagus 2329467

 

 

White asparagus has been blanched, or covered with soil to prevent light from reaching emerging spears. Deprived of light, they can’t form chlorophyll, so they grow white. They are more tender but have slightly reduced nutrient levels.

Purple asparagus varieties are available. ‘Erasmus’ is 100% male, and ‘Purple Passion’ comprises 60% male plants.

Purples have the advantage of additional antioxidants—the anthocyanins. Anthocyanins (pigments that make leaves and fruits red, blue, or purple) can boost cardiovascular health, help prevent cancer, and help regulate blood pressure. Berries—strawberries, blueberries, blackberries, and raspberries—also have high levels of anthocyanins.

 

 

Asparagus Nutrients

 

Asparagus is a low-fat, low-calorie vegetable. Half a cup of plain asparagus contains:

  • 20 calories
  • 3.7 grams of carbohydrates
  • 1.8 g. fiber (mostly water insoluble, helping with regularity)
  • 2.2 g. protein
  • some vitamins A and C, iron, potassium, and phosphorus
  • 51% of the daily recommended amount of vitamin K. Because of the high vitamin K content, consult a registered dietician if you’re taking blood thinners.
  • 34% of the recommended folate
  • 11% of the recommended riboflavin (B2)

 

A Healthy Gut

Asparagus aids our digestive health by eliminating toxins from our large intestine. It’s a source of inulin, a prebiotic fermentable fiber consumed by beneficial gut bacteria, which, in turn, suppress harmful species of bacteria.

Several intestinal problems can be helped by consuming asparagus (check with your doctor or dietician). While not as effective as beets, okra, kale, and collard greens, asparagus does moderately well in binding bile acids in the intestine. Asparagus can help repair intestinal damage from Type 2 diabetes, obesity, and gastrointestinal diseases.

You’ve probably heard of the benefits of a “healthy gut”, and asparagus is among the best foods to achieve this. These advantages help prevent cancer and heart disease.

Consuming asparagus can produce the strong smell of sulfurous compounds excreted in urine. The odor is from amino acids (asparagusic acid). Some people have the genes that give them the ability to detect the smell, which is perfectly harmless. Asparagus is mildly diuretic, helping to regulate blood pressure.

Young, thin spears eaten raw can cause contact dermatitis in sensitive people.

 

 

Yearly Maintenance of the Asparagus Bed

 

Once the asparagus bed becomes established, there isn’t much you’ll need to do:

  • Provide water if there’s prolonged drought. Asparagus roots grow deep into the soil, storing water in their fleshy roots. The plants can overcome a couple of weeks of dry weather.
  • Address issues with insects early on to prevent widespread damage.
  • Fertilize with 8-8-8 or 10-10-10 (N-P-K), or similar organic fertilizer, after harvesting the spears, but not late in the season. If the soil test indicates sufficient phosphorus (P), find a fertilizer low in the middle number. Look for a higher percentage of nitrate nitrogen (N), rather than urea or ammoniacal N. That information is on the label. Urea and ammoniacal N slowly lower the pH, making the soil more acidic. Nitrate N slowly raises the pH over time, preferred by asparagus.
  • Topdress the bed once or twice a year, in spring and early summer, with aged manure and compost.
  • Weed the bed.
  • After a freeze kills the ferns, cut them at soil level and remove from the bed.

 

chickweed, a winter annual weed

Chickweed, an edible annual cool season weed.

 

 

Concluding

 

Doing extensive groundwork when planting this vegetable will reward you and your family long into the future.

How to cook it:

  • Enjoy your asparagus steamed, adding butter and a dash of salt.
  • Occasionally, I incorporate lightly cooked asparagus neatly lined up in an omelet (use thin spears or cut larger ones in half, lengthwise).
  • Grill or stir-fry it.
  • Steam it, adding butter and minced garlic, and garnish with grated Romano cheese.
  • Use it in pasta primavera with other spring vegetables.

No matter how you prepare it, asparagus is an elegant, delicious springtime vegetable. Something to look forward to for the next 20 years, or maybe 30…

Enjoy!

 

asparagus wrapped and grilled

 

 

Return to the top of the page

How To Get Healthy? Start With More Greens!


2020

Updated 10/10/2025

 

 

Tomatoes, A Tribute to My Mother, Takotsubo, and A Tactic Called “Just One Leaf”

 

Open any food or garden section in print or online sites, and you’ll see articles on the benefits of eating healthy greens and colorful foods. Today, I’ll show how you can start adding leafy greens to your diet without being terribly inconvenienced. And I’ll mention how it might have saved my life.

Two big, ripe tomatoes came off the vine this morning. And there’s some beautiful ‘Genovese’ basil begging to be picked. So, you can guess what will be served tonight:

 

 

 

 

Tomato-Basil Salad!

 

It’s so easy to prepare:

  • ripe tomatoes, cut into chunks, including the juice and gel
  • freshly picked sweet basil
  • cucumber, cubed or sliced
  • thinly sliced onion
  • mozzarella cheese
  • Italian oregano
  • extra virgin olive oil
  • red wine vinegar
  • salt and pepper

Mix it all together, and enjoy with some good bread for dunking (optional). This salad hits the spot when it’s hot, for one person or for a crowd.

 

 

But First, A Tribute To My Mother

 

My mother and I have lived together for the past 7½ years. Many of the ripe tomatoes from the garden ended up in tomato-basil salad, a summertime staple for this family of Italian descent. How we loved our eggplant parmigiana, vegetarian lasagna, manicotti, and stuffed artichokes! How we loved to eat! In so many of our memories growing up and growing older—the holidays with family, sitting around the table for hours—good food always featured prominently.

Early last month [edit: May 2020], I had notified my family that there wasn’t much time left for Mother. So, my siblings prepared for a visit, and my sister sent an early Mother’s Day bouquet of white roses, purple statice, and baby’s breath—very much appreciated.

One brother came from out of town and spent the day with us, recalling some of the funnier family moments. We had ravioli and Easy Broccoli One for dinner. I’m a firm believer in the health-giving powers of broccoli, so I prepared it one way or another quite often. I’ve joked before about broccoli being Mother’s “favorite”, and she did too. “Oh, what a surprise—broccoli … … thank you…” She ate well that evening, better than any day in recent months.

But, the next morning, her time had come. She passed quickly and peacefully while I spoke to her and with 9-1-1. A friend said that the sense of hearing is the last to go, which gives some consolation, knowing she might have heard me.

 

“Don’t Forget To Watch Bob Ross”

 

 

My mother lived for 95 years, leaving behind a brood of 4 children, 11 grandchildren, and 9 great-grandchildren. Photographs of family reunions, grandkids, and the great-grandchildren sat in a neat pile within reach of her favorite chair. Mother often lamented the fact that the family had scattered all over the country and couldn’t get together more often for the holidays.

She enjoyed driving her little Toyota, running errands nearby, right up until early last year. Have Rollator, will travel! When speaking with friends on the phone, her humorous references to the “joys” of growing old brought a smile to my face. Humor is the best medicine.

She was an artist, as a few relatives are and were, and I’m inclined to pick up the brush myself and give it a whirl (photo, above—a detail from one of her paintings). I don’t have to wonder very long where this stubborn streak of independence or rebelliousness came from…or my love of animals and of all nature. So, maybe some of her talents run through my veins as well. I hope so. Sure, we had occasional disagreements, but the foundation of our commitment to family was unshaken.

 

 

Stress, Nevertheless

 

People often speak of “a good death”, and, frankly, we could not have asked for a more peaceful departure. The next few days, though, taught me that the body reacts to experiences differently than the brain does. While my brain thought I was handling this major event quite calmly, my body had a different opinion.

Soon after Mother had died, the four of us siblings got together, telling stories while dividing those belongings she had gathered—and loved—for nearly a century. Whether it was the distress of a misplaced ring or the stress of her passing, I ended up in the hospital three days later.

With Covid concerns at the time, I drove myself to the emergency room, with moderate chest pain. My mother had had serious heart disease for a few decades but was able to function fairly normally with assistance from her medications and her cardiologist. But I had to wonder: is it my turn? My blood pressure had soared to a dangerous level, so I was admitted.

After several tests over the next two days, the doctors did not find any “separation of the layers” or blockages in my coronary arteries, and the valves were working as they should. But my blood pressure stayed very high. Blood tests also showed the presence of those markers when the heart has been impaired.

One consequence of blood pressure this high could be stroke, and my release from the hospital was contingent upon healthier numbers. A few medications attempted to normalize the readings, and one in particular did an astonishingly good job of lowering those numbers to 79/51. Won’t be taking that one again! (It was hydralazine.)

 

Takotsubo Two!

Almost 4 years previously, I woke at 4:00 in the morning with a stabbing pain in the center of my chest. Considering our family history, I thought it could have been a heart attack. The ambulance came, the EMT recorded my blood pressure at 275/135, and off to the hospital I went.

The usual tests were performed, and a cardiologist administered a catheterization to trace the blood flow in and around my heart. The score: although I was lightly sedated, his words indicating that I had “the arteries of a 20-year-old” were music to my ears. After decades of being more than careful with diet, I wondered if I had needlessly missed out on all those BLT’s, pasta, and toffee cookies.

On the day of discharge from the hospital, another cardiologist explained what happened. He said one of the lower chambers of the heart (the left ventricle) had ballooned out, giving it an odd outline. Good news—I would fully recover but would experience fatigue for a few months. He and a dietician recommended continuing with a diet heavy in healthy leafy greens and losing some weight.

What’s Takotsubo?

That’s when I first heard the term “Takotsubo”. This Japanese word means “octopus pot”, a reference to the interior shape of the affected ventricle. The syndrome was first described in Japan in 1990. More than 90% of the cases involve women, aged 58 to 75 (check, and check).

So, it happened again. This time, though, stress was very much the precipitating cause. Often called “broken heart syndrome” or “stress-induced cardiomyopathy”, a sudden life-changing event, such as the loss of a loved one, winning a lottery, being assaulted, or a car accident, can trigger Takotsubo syndrome. Most cases are due to a stressor, but around one-fourth occur for no discernible reason.

The ring, by the way, was found after my return from the hospital.

 

 

Add Just a Little More Green

 

greens from the garden

Greens from the garden: green onion, mustard greens, dinosaur kale, arugula, ‘Red Russian’ kale.

 

I’m not a nutritionist. All I know is what I’ve read or heard over the years and observed from family members. The purpose for writing this article is simply to credit how changing my diet many years ago might have prevented a stroke or a heart attack, possibly saving my life during these two bouts with Takotsubo. (Even though the death rate from this condition is fairly low, other contributing factors and our family history concerned me.) You, too, might decide to make some improvements in your own family’s habits.

Take from it what you want—and take heart—this doesn’t have to happen overnight. I encourage you not to wait, however, until after you’ve gotten your first stent to make some changes. We did eat pretty well growing up. But, in retrospect, we consumed more carbohydrates than is currently considered healthy, and certainly fewer healthy greens.

Simply adding fresh leafy greens to soup, a smoothie, sauces, salads, a stir-fry, store-bought pizza, or rice and pasta dishes is a great step toward a healthier future. Grocery stores offer a much wider variety of greens than they did decades ago.

Growing your own plants from seed opens up so many more options. And you can’t beat the convenience of walking a few feet out the kitchen door to pick fresh healthy greens for today’s omelet or soup. Many of them can be grown in pots on the deck or the balcony if you don’t have garden space.

At the end of this article is a list of links to posts I’ve written about growing and using greens. You’ll notice the frequency with which I refer to “the brassicas” (broccoli, cabbage, cauliflower, collards, kale, etc.), the source of the most beneficial and densely packed nutrients.

 

 

healthy greens added to egg salad sandwich

 

 

Try this: a simple egg salad sandwich, on rye, made with one hard-boiled egg, mayonnaise, green olives, chopped dinosaur kale (a brassica, and super healthy), and topped with lettuce. Add chopped onion, if you like. No salt needed. I usually serve it on a bed of lettuce or mixed greens, without the bread. You can do the same with tuna or chicken salad. Adding “Just One Leaf” of kale significantly elevated the nutritional value.

 

Greens In Small Steps

Easing into dietary improvements by making small changes might meet with less resistance from your family. Perhaps starting a garden and letting the kids participate will get them engaged.

Children who help care for a garden are more likely to eat what they harvest. Start with easy crops, such as dinosaur or ‘Red Russian’ kale, collards, lettuce, a cherry tomato, Swiss chard, and radishes. Mustard greens are colorful and fast-growing—‘Florida Broadleaf’ has mild mustard flavor (and it self-seeds), while ‘Scarlet Frills’ offers a spark of heat and spice. These are easily grown from seed.

nasturtium 'Alaska', edible flowers and greens

Nasturtium ‘Alaska’, easy from seed, needs darkness for germination.

If your garden has good, rock-free soil, sow a pack of carrot seeds, and thin them properly. You’ll find traditional orange carrots and also nearly white, yellow, red, and purple varieties. ‘Rainbow’ is a blend of colors. Watch how excited your children will be when they harvest their buried treasure! Try growing ‘Adelaide’, a miniature carrot, in 6″ pots. Delicious, and so cute.

A customer at the farmers’ market in Rockville MD added chopped ‘Alaska’ nasturtium flowers and leaves to his grilled hamburgers. Each bite revealed a different combination of colors. Every year, he came to the market for his “burger-fetti” nasturtiums. Look for ways to introduce greens and colors at mealtime to make it fun.

Just One Leaf

As the first bits of greens have been accepted, keep adding more leafy greens (Just One Leaf or two at a time) and cutting down on some of the carbohydrates and animal proteins. Get creative in the kitchen. Soon, you’ll notice a boost in energy and might reach for a cup of tea and a handful of nuts for a mid-afternoon snack, packed with vitamins and minerals, fiber, phytonutrients, and protein, instead of soda and a chocolate doughnut.

Unless it’s absolutely necessary, I never peel fruits and vegetables. The skins have more antioxidants, fiber, and vitamins than the flesh. So, I don’t peel apples, peaches, carrots, cucumbers (some are less bitter, such as ‘Diva’ and ‘Mini Me’), eggplants, sweet/white/pigmented potatoes, tomatoes, or zucchini.

But I Miss My…

Once in a while, it’s perfectly okay to indulge in an ice cream sundae or Christmas cookies. But you might find that the desire for such decadent treats decreases as your interest in healthy foods increases. Sugar is addictive!

Over time, adding healthy greens to the spaghetti sauce, a stir-fry, or the morning smoothie will become second nature. Not doing so might make you feel as though you’re missing out.

 

 

Eat Your Colors

 

red and yellow peppers, with healthy pigments

Ripe sweet bell peppers.

 

You’ll discover a new appreciation for incorporating colorful greens and vegetables into your salads. Deep green, purple, red, orange, and yellow vegetables are filled with healthy antioxidants and other nutrients.

These plant pigments help prevent many major illnesses, including cancer, heart disease, type 2 diabetes, age-related macular degeneration, inflammation, premature aging, and other disorders. Understand that they will help prevent illness. Do your best to eliminate other risk factors, too, and you know what they are.

Ask your doctor if you have any dietary concerns. While it is true that spinach, Swiss Chard, and beet greens (in the Amaranthaceae family) are high in oxalates, we need to examine the relationship between oxalate content and kidney stones. Some nutritionists believe that including more meat in the diet lowers the blood pH level, while a primarily plant-based diet raises the pH and lowers the incidence of kidney stones. Kale, incidentally, has extremely low levels of oxalates.

Another issue is how eating large amounts of certain raw brassicas can affect the thyroid gland, so, again, ask your doctor.

 

Add these to your salad and you’ll soon say good-bye to pale iceberg wedges:

  • deep green and red lettuces
  • purplish ‘Red Russian’ or blue-gray dinosaur kale (brassica)
  • baby beet greens (more nutrients than the roots)
  • turnip greens (brassica)
  • arugula (brassica)
  • spinach
  • Swiss chard
  • radish (brassica)
  • shredded red cabbage (brassica)
  • Asian greens, such as tatsoi, mustard, mizuna, napa cabbage, ‘Tokyo Bekana’ (brassicas)
  • broccoli leaves, or stems, leaves, and small heads of ‘Happy Rich’ (brassicas)
  • purple and orange carrots (heated carrots have more readily available antioxidants)
  • ripe lunchbox sweet pepper (red, orange, yellow) and bell peppers (orange bell peppers are extremely high in zeaxanthin, an antioxidant that’s good for eyesight)
  • tomato, cucumber, green onion, celery, cooked button mushrooms, lightly roasted pecans, feta or bleu cheese, fresh basil, avocado, a hard-boiled egg, kalamata olives
  • and a simple homemade dressing: extra virgin olive oil, red wine vinegar, water, fresh minced garlic, some herbs (small amounts of Italian oregano, and maybe thyme and sweet marjoram) and lemon if you like, some Dijon mustard, and salt and pepper

 

heads of green and red lettuce

Colorful lettuces.

 

 

Headings

Page 1: Tomato-Basil Salad, But First, A Tribute To My Mother (Stress, Nevertheless, Takotsubo Two!), Add Just a Little More Green (Greens In Small Steps, Just One Leaf, But I Miss My…), Eat Your Colors, and Add these to your salad…

Page 2: The Veggie Omelet With Greens (Juice?, Or Cereal?), How It All Began (Close To Home, The Food Pyramid), But How Safe Are the Complex Carbs? (The Insulin Response, Too Many Carbs), In Conclusion, and Links

Return to the top