Dark leafy greens are one of the best sources of calcium. When you choose to eat greens for calcium instead of drinking a glass of milk you are avoiding all the extra fat and excessive protein that is present in milk. You are also gaining all the fiber and other nutrients present in greens. The bioavailability of the calcium in greens is actually higher than in dairy.
One cup of milk has 300 mg. of calcium. One cup of cooked collard greens has 266 mg., one cup of cooked turnip greens has 200 mg. and one cup of cooked kale has 100 mg. These are the conservative numbers. Depending upon the source, the calcium content can be even higher.
Ingredients:
1/2 bunch kale
1/2 bunch collard greens
1/2 bunch turnip greens
1 red cubanelle pepper
1 orange cubanelle pepper
Liberal sprinkling of garlic salt
Methods:
Remove stems from greens. Soak greens in large bowl. Rinse twice.
Rinse peppers. Remove seeds and slice lengthwise. Lightly steam.
Turn non-stick skillet on low heat. Tear greens into desired size pieces and place in skillet. Turn burner up to medium-low heat.
Cook slowly, mixing up and turning occasionally.
Cook to desired doneness. The less cooking, the more nutrients you will retain.
Add peppers.
Sprinkle with garlic salt and stir in.
Serve hot as a side dish.
Serves 4
References
http://www.veganpeace.com/nutrient_information/nutrient_information.htm
http://www.fredericpatenaude.com/assimilable_greens.html
