Skip to main content


People often make the mistake of lumping leafy greens into the same category. While it's true that these maximally nutritious vegetables should be eaten every day without fail, there are some differences in the nutritional profiles of, for example, spinach and Swiss chard on the one hand, and cruciferous veggies such as collards, kale, and broccoli on the other, and these differences are worthy of note.

Cruciferous vegetables include kale, cabbage, collard greens, bok choy, broccoli, and cauliflower. While known for their anticancer properties, these delicious vegetables are also high in vitamins A, C, and K, as well as fiber and omega 3 fatty acids.

Chenopods include spinach, Swiss chard, and beet greens. Unlike the crucifers, which are with few exceptions best prepared steamed, the chenopods lend themselves to quick boiling of up to 3 minutes in the case of chard, or 1 minute for spinach.

The chenopods tend to be higher in iron, calcium, folate, and perhaps most importantly, vitamin E, than the crucifers. As vitamin E is not widely available in foods, make an effort to include either chard or spinach in your diet daily. Vitamin E is a powerful antioxidant that also helps promote healthy, wrinkle-free skin.

How to go about it
Of the greens, kale and baby spinach can be served either raw or cooked. Try mixing a head of kale (finely chopped) plus 4 cups of  baby spinach with avocado, lemon and salt for a nutritious and delicious salad, as pictured above.

For dinner, 2 cups of boiled Swiss chard serves as a delicious base to your favorite main course. In fact, it is so delicious, you may wish to double the serving, add tomatoes and a cup of chickpeas, and make it your main course. Add some nutritional yeast and Greek olives for a savory flavor. Another option is to combine broccoli and kale and steam for 5 minutes. Let greens form the base of at least one meal per day, preferably two.

Whatever you do, aim to include both chenopods and crucifers in your daily dietary intake. These foods are the most important dietary health investment that you can make. Enjoy!


Popular posts from this blog


I was watching the TV show Naked and Afraid last night as I sometimes do. The show teams together two strangers, a man and a woman, who attempt to survive on their own for a period of 21 days in some remote and isolated region. Some of the locales featured include the Australian Outback, the Amazonian rainforest and the African Savanna. The man may have a military background, or be an adventurist or deep sea fisherman. Sometimes he's an ordinary dude who lives with mom. The woman is a park ranger or extreme fitness enthusiast or "just a mom" herself. Sometimes the couple quarrel, sometimes one or both "tap out" (quit) in a fit of anger or illness. It is satisfying to see them actually make it through the challenge and reach their extraction point. The victors are usually exhausted, emaciated, begrimed and bare ass naked. 

Even more satisfying, at least for me, is the occasional ass shot, snuck in at strategic intervals to boost viewership, of course. It's co…


There is no such thing as screw-ups.

Case in point. My excellent friend Deej comes over to help me beautify the garden. He immediately dives in, crouching down on his knees and weed whacking with his bare hands. Before I can say yay or nay, he proceeds to remove a huge clump of daisy greens from the oblong patch of Earth adjacent to the driveway. The area instantly looks bare. Like the back of Woody Allen's head. Smoothing out the soil and shaking his head Deej mutters to himself "I fucked it up!" over and over again. We try everything. Planting succulents in the daisy's place. Covering it with rocks. But still the area looks barren. And every time you water it the water trickles down onto the sidewalk in the absence of roots to hold it in place. It's getting dark so we go back inside. The next day I return to the spot with a clear perspective and remove all the other daisies, leaving only rose bushes and the succulents that DJ planted, and depositing 10 bags of m…


This is not a commentary on the latest fitness fad. Because if it were, the little I'd have to say on the subject would be largely derogatory. I simply cannot see see how crouching in a stuffy, dark, cramped room surrounded by sweat-drenched strangers while expending a lot of energy and going nowhere deserves to be called fun, though aficionados tell me it is (fun). I tell these aficionados that if no pain no gain is your thing, discomfort can be had for a lot cheaper than $50 an hour. Try plucking your nose hairs. What we don't do for the sake of beauty. This endurance heir to the Stairmaster and elliptical is all hype. There's a name for the type who likes to run (or otherwise move) in place. It's called a hamster. 

This reminds me of a joke my father likes to tell, about what living with a woman turns a guy into. You go from a wolf to a sheep to a hamster. After nearly 40 years of married life, my dad has added cockroach to the zoological lineage. Which I'm sure …