Maharishi Ayurveda Newsletter Archive

Eat Your Greens -- Everyday!

According to ayurveda, dark green leafy vegetables have a special place in the daily diet -- they are considered a particularly nutritious class of vegetables. And modern science says they contain important minerals such as calcium, magnesium, iron, potassium, vitamin A, vitamin K, vitamin B1 and B2.

Dark green leafy vegetables such as collard greens, spinach, swiss chard, mustard greens, bok choy greens, sorrel, turnip greens and many varieties of kale offer riches of health benefits. Ayurveda recommends that you have some leafy greens each day to help meet the nutritional requirements for optimal health.

Since most of our body consists of water, it is important to properly hydrate the body. Leafy greens contain nutritious juices that help to replenish liquid in the system. For this reason, they also help to purify the subtle channels of the body called shrotas. The natural juices and fibers help to purify and refresh the physiology. They also contain a lot of prana or life energy that provides sustenance to mind and body when we consume them on a regular basis.

Leafy greens help to balance pitta and kapha. People who need to balance vata should also eat them, prepared with Ghee or olive oil and vata balancing spices. They are very beneficial for people suffering from skin problems as they are cooling, gently urifying and nourishing for the skin. Due to the high mineral content of calcium and vitamin A, leafy greens are highly beneficial for reproductive health and menopause. They contain antioxidants that help to prevent aging and disease.

There are different methods to cook leafy greens. Some are tender and cook very quickly, others such as kale may need long cooking. It is best to keep the leaf part whole when cooking. However, if there are tough stems, such as on collard greens and kale, then it is best to slice the stem into bite size pieces. The tough stem should be cooked until tender or it may cause abdominal discomfort. It is important to purchase organic greens whenever available. Choose fresh, green, moist leaves for best flavor.

The following is a simple recipe that you can use when you need instant energy.

Prana Dahl
Recipe for 3

• 1 lb. fresh organic spinach
• 1/2 teaspoon fresh lemon juice
• A few pinches of black salt
• 1/2 teaspoon turmeric
• Pinch of ground cumin
• Pinch of ground coriander
• Pinch of ground ginger
• 1 cup mung dahl

Cook the mung dahl with the turmeric, coriander, ginger, and cumin. You should have approx. 2 1/2 cups of cooked thin dahl when done. Clean the spinach and lightly steam it for 2-3 minutes. In blender add the dahl and spinach. Blend for only 2-3 seconds, just enough to distribute the spinach through out the dahl without turning it into liquid. Pour into serving bowls. Sprinkle with fresh lemon juice and a pinch of black salt. Serve it with rice or a chapati.

Sautéed Swiss Chard

• 1 lb Swiss Chard, finely chopped
• 1 tablespoon Ghee
• 1 teaspoon Vata Churna
• 1/2 teaspoon lemon juice
• Salt to taste

Heat Ghee in a frying pan. Sauté the churna very briefly about 40 seconds on a low flame. Add the swiss chard and stir so spices cover it. Add about 2 tablespoon of water and cover the pan. Cook for about 10 minutes until chard is tender. Add salt and lemon juice.

Recipe for a Natural Energy Boost

• 2 parts hulled sesame seeds
• 1 part white poppy seeds
• 1 part dessicated coconut, fresh if possible to obtain

Soak together for an hour or so, until soft. Blend into a smooth paste. Add to your vegetables or other foods as you cook the dish. Eat at dinner. Allow a tablespoon of paste per serving.

Guaranteed to help you get a good night's sleep and awake fatigue free.