Remove Excess Heat with Bitter Greens

Sep. 22, 2021 | Written by Leticia Padmasri

Daylight hours are shorter and shorter. The morning air is light, crisp, and cooler. In early fall, we watch a powerful transformation in nature. Let’s not forget that we are part of nature, so an internal transformation is also taking place in our body! 

Do you live in the Southern Hemisphere? Check out this blog article instead.

In the late summer and early fall, our body needs to expel built-up heat from the summer so we can transition through this season change with ease. Bitter and astringent tastes are excellent for clearing out the accumulated heat. These tastes are extractive, which means they are cleansing in nature. Leafy greens are great at doing this job! Our ancestors lived on a diet high in leafy greens and nuts.

I grew up eating dark leafy greens every day. My mom would call all of them collard greens so we would not be picky! It worked and I still make sure I have about ¼ of my plate filled with greens.  Check out this article for more information on meal ratios. 

As part of a healthy balanced meal, foods such as dark leafy greens, broccoli, bok choy, or fresh herbs should be part of your everyday diet. The bitter leaves stimulate digestion, restore proper food cravings, and cleanse the liver and the blood. Small amounts consumed daily are excellent to bring a gentle detox to our body and mind so an accumulation of toxins is prevented.

It is important to note that Ayurveda recommends small amounts of the bitter taste, so as not to create an imbalance of the doshas.

Excessive amounts of greens will bring too much of the bitter taste which will increase Vata dosha (air and ether elements). Greens have the same qualities of Vata dosha: dry, cold, light, mobile, and rough. So, if we ingest improper amounts of extractive foods, we are increasing such qualities within our system and Vata imbalances may occur, such as dry/rough skin, gas, bloating, constipation, anxiety, insomnia, headache, joint pain, or cold hands and feet. 

A PROPER AMOUNT OF GREENS IS CRUCIAL FOR A BALANCED MEAL, HOWEVER, MAKE SURE YOU FOLLOW THE TIPS BELOW:

When preparing greens, a little bit goes a long way! Make them ¼ of your whole meal and lightly sauté or steam them using nourishing oils and moderate amounts of spices.  When cooking this way, most of the nutrients are protected and digestion is facilitated. In addition, oxalates and phytates, harmful chemical compounds found in leafy greens, are neutralized.

NOW, HERE IS MY SAUTÉED LEAFY GREENS RECIPE TO HELP YOUR BODY REMOVE LEFTOVER HEAT FROM THE SUMMER AND TO INSPIRE YOU TO INCLUDE SOMETHING GREEN EVERY DAY IN YOUR MEALS COOKED WITH ANCIENT WISDOM!

In addition to removing excess heat from the body, greens are also high in fiber, minerals, and vitamins. The spices used in this recipe stoke the fire, making sure the greens are well digested. Sweet fresh fennel stimulates the appetite and counters the rough qualities of bitter leaves. Its diuretic properties support the flushing of excess heat. Ghee nourishes the deep tissues, balancing the extractive qualities of the greens. For Vata individuals, add more oil. For Kapha individuals, reduce it.

Sautéed Leafy Greens

INGREDIENTS

1 tablespoon of ghee

½ tsp fenugreek seeds

1 tsp grated fresh ginger

1 tsp ground coriander

½ cup fresh fennel

3 cups of chopped and stems removed chard (or collard, spinach, beet greens, or kale)

Pinch of mineral salt

PREPARATION

1. Warm the oil in a shallow pan.

2. Add the fenugreek seeds and cook in low heat until the aroma comes up (about 1 minute).

3. Add the fresh ginger and fresh fennel and cook for 2 minutes stirring frequently.

4. Add the coriander, salt, and chard. Stir well and cook for about 2-3 minutes. For rougher greens (kale and collards for example), you need to add water to ¼ the height of the greens and cook until the leaves are tender (about 5 minutes).

***If your digestion is like the Kapha dosha (earth and water), reduce the oil to 1 teaspoon and add a small green chile after the fenugreek. If your digestion is like the Vata dosha, you may add 1 teaspoon of oil.

Serve this dish with the proper amount of legumes, grains, and vegetables to create a balanced healthy meal that prevents illness and promotes vibrant health.

Bom apetite!