Melanie Albert

Greens Are Missing From SAD

Melanie Albert
Go Green! Eat Organic Greens. Greens are missing from the SAD

Greens are one of the most absent foods from the Standard American Diet (SAD). We typically eat plain iceberg lettuce which has no nutritional value. Many people only know greens as the décor around a salad bar. I started eating greens 6 years ago while a student at the Institute for Integrative Nutrition. Little did I know that the green stuff I remember seeing around salad bars would become one of my favorite foods. Or, that I’d be eating weeds (dandelion greens). 

Greens are important to add to your diet as they are mineral-rich with calcium, iron, vitamin-rich with A, C, and K, and have a lot of fiber. 

Other Reasons Why You Should Eat Greens:

  • Cleanse and detoxify
  • Strengthen bones
  • Cancer-protective
  • Boost immune system
  • Energetically uplifting, since they grow upward
  • Easy to cook
  • Taste great 

So Many Great Greens to Choose From  (Always buy organic!)

  • Bitter Greens: Mustard greens, arugula, dandelion greens, broccoli rabe, escarole, watercress
  • Mild Greens: Kale (green, purple, dinosaur), collard greens, bok choy, Napa cabbage, broccoli 

What does organic mean?

The important aspects of organic, as defined by the USDA National Organic Program are:

  • No synthetic chemicals or fertilizers
  • Not genetically engineered
  • Not sterilized by irradiation
  • Not fertilized by sewage sludge 

Simple Greens Stir-fry with Tomatoes Recipe

If you have never cooked greens, this is a simple way to start adding greens to your diet.


  • 2-3 different greens, chopped or torn
  • 4-6 tomatoes, chopped
  • 2 TBS organic extra virgin olive oil
  • 2-3 fresh garlic cloves
  • 1-2 scallions or 1 small red onion
  • Sea salt

Simple Steps

  • Pre-heat saute pan on low or wok on medium
  • Chop all vegetables
  • Add olive oil and garlic and cook for 3-5 minutes
  • Add tomatoes and cook for 3-5 minutes
  • Add greens and cook for 5-7 minutes
  • Add about ¼ cup water to the pan to steam
  • Cook for 3-5 minutes
  • Enjoy the greens as a side dish, with spaghetti squash, or a slice of veggie pizza

Raw Kale Salad Recipe

Kale salad has become popular in restaurants. Now you can make it at home.

  • Finely chop a few handfuls of dinosaur kale
  • Add 2 TBS organic extra virgin olive oil
  • Squeeze ½ fresh lemon
  • Sprinkle sea salt (to your taste)
  • Massage the kale for about 3-4 minutes
  • Let the kale sit for 10-15 minutes
  • Add some fresh veggies, such as tomatoes, cucumbers or carrots
  • Enjoy!

Make your Greens Stir-fry or Raw Kale Salad and share your photos on our Facebook page:  

Enjoy Food and Life

9 Ways 90 Days

To purchase the book “Enjoy Food & Life”, to learn about upcoming events, and get more recipes for greens, including Roots & Greens Stir-fry, Kale Chips, and Green Smoothies, visit our 9 Ways 90 Days website, Facebook and  blog at: