Green leafy vegetables are a nutrition powerhouse, packed with vitamins and minerals. Our grandmothers had always insisted that we eat our “keerai” when we were kids. I remember in the 80s, an old lady would walk past our street, shouting “keerai venuma keerai” and my grandmothers would pick up a bunch or two.
Local greens are fresh, easily affordable and very nutritious for all age groups.
In modern nutrition terms, these local greens are rich in the following nutrients:
Drumstick greens - calcium, iron, beta-carotene, Vitamin C
Agathi greens - calcium, protein, beta-carotene, Vitamin C
Ponnanganni greens - calcium, beta-carotene, Vitamin C
Amaranth greens - calcium, iron, magnesium, zinc
Mint - iron
Coriander leaves - calcium, iron
Curry leaves - calcium, iron, magnesium, protein
Methi greens - calcium, Vitamin C
Palak - folates (Vitamin B9)
Gongura leaves (sorrel greens) - iron
They are also helpful in addressing constipation and other digestion related issues.
Instead of spending a fortune on exotic lettuce (Rs.95 a bunch for iceberg variety), let’s include the above listed “local greens” (Rs.10-15 a bunch) on a regular basis.
Though I’m aware of the benefits of local greens, I’m lazy to include them more frequently, primarily because it takes time to clean and pluck the leaves. I end up including maybe 2-3 times a week, that’s it.
So in order to give me the motivation and to shake out my laziness, I’m starting this “5 greens a week” project :-)
Feel free to join in, if it interests you with the hashtag #5greensaweek on Instagram.
Here are a few ideas (google for recipes)
Dry sabzi
- Keerai poriyal with coconut
- Greens bhaaji / saag with onion and garlic
Gravy
- Keerai kootu
- Keerai sambhar
- Dal palak
- Methi dal
- Curry leaves kuzhambu
- Palak paneer
- Sarson ka saag
Chutney
- Mint Chutney / thokku
- Coriander leaves chutney / thokku
- Curry leaves chutney / thokku
Main dish
- Keerai rice / pulao
- Palak paratha / chapathi
- Methi paratha / thepla
- Palak dosa
Spice powders
- Curry leaves podi
- Drumstick greens podi
Share more ideas in the comments below. Will add them to this list.