How to Cook Greens August 17, 2019 100 By William Morgan CategoryArticlesTagsbest way to cook greens dr greger dr gregor dr michael greger how not to die how to cook greens Kale michael greger nutrition facts nutritionfacts.org spinach 100 Comments NutritionFacts.org says: June 12, 2019 at 12:02 pm Just remember that anyone who eats cups a day (as they should!) of dark green leafy vegetables should probably stick to low-oxalate greens (i.e. basically any greens other than spinach, swiss chard, and beet greens) to avoid the risk of kidney stones. I’ve got videos coming up on that as well as what happens when you pressure cook greens (I’m looking at you Instant Pot). Stay tuned! Reply Jeong-hun Sin says: June 12, 2019 at 2:57 pm So, in short, we should freeze kale and then steam it? Reply Tracey Frugoli says: June 12, 2019 at 3:02 pm Super helpful, thanks Doc! Your book and videos have changed my life! Reply Anj Kovo says: June 12, 2019 at 3:09 pm I drink the water Reply Anj Kovo says: June 12, 2019 at 3:11 pm I grow broccoli at my allotment.The leaves are delicious Reply Tony Manning says: June 12, 2019 at 3:25 pm If I put greens in a pan with water over medium heat until they wilt, what cooking method is that? Reply Doug bananaboy says: June 12, 2019 at 3:25 pm Uselesss video digging details for nothing .message could simple eat some vegetables that you like any way you like each day Reply sooooooooDark says: June 12, 2019 at 3:38 pm seriouslyjust dont Reply Forward says: June 12, 2019 at 3:38 pm So stir frying kale does not take away most of its antioxidants? I saw that folate was preserved but don’t now if the rest is also Reply Dinar AndFriends says: June 12, 2019 at 3:52 pm You need to get the temperature right to optimize sulphorophane content in broccoli: https://www.ncbi.nlm.nih.gov/pubmed/15184012 Reply Enceos says: June 12, 2019 at 3:53 pm Sous vide everything! Reply Angela Brunner says: June 12, 2019 at 3:53 pm I'm just glad we stopped talking about duct tape! Reply Lichtblick says: June 12, 2019 at 3:54 pm Cruciferocious dude Reply Brescalofrio says: June 12, 2019 at 4:06 pm This is my new favorite video. Reply Vegfit1 says: June 12, 2019 at 4:12 pm I’m feeling so cruciferocious right now. 😎 Reply Kalman Clement says: June 12, 2019 at 4:21 pm I still don’t know how to cook 😕 Reply Gina C. says: June 12, 2019 at 4:42 pm Wow, you go, Kale! Reply Jean C says: June 12, 2019 at 4:44 pm Dr. Gregor can you please do a video shedding light on mono and diglycerides? Its in so many processed foods Reply Sidilicious says: June 12, 2019 at 5:05 pm Crucefirocious! Reply Justin says: June 12, 2019 at 5:10 pm Please comment on the Agaritine compound found in Mushrooms. Reply kaski wekazo says: June 12, 2019 at 5:11 pm What happens if you just drink the boiled water Reply Brandon Barnett says: June 12, 2019 at 5:39 pm ALL HALE KING KALE Reply Adnan A says: June 12, 2019 at 5:47 pm Whatever way is most likely to get you to eat them 😉 Reply Alyssa Stevens says: June 12, 2019 at 6:06 pm Yes, best way to have kale for me is a WFPB version of zuppa toscana. Yummy. Reply Nona Nona says: June 12, 2019 at 6:15 pm Thank you very much Dr. Greger! Thanks to Neil Barnard and you, I became a vegan. I had endometriosis, psoriasis, pancreatitis, frequent head bolts after a severe car accident, frequent colds. After 2-3 months on vegan nutrition, I forgot to put off the sores. Thank you for including Russian subtitles. I do not speak English. To all known vegans of Russia, I gave references that you have Russian subtitles. Because in Russia, a few vegans collect money and pay translators to translate your videos. In Russia, so life is poor Reply Nona Nona says: June 12, 2019 at 6:19 pm My son is 16 years old. And he was observed for 9 years at the endocrinologist, he drank hormones for the thyroid gland for 9 years. My son after a video of Neil Barnard and Michael Gregor became a vegan. And after 6 months, the endocrinologist told him that he may no longer come to the endocrinologist. Thank you so much for the health of my son! Reply Peter Kuskis says: June 12, 2019 at 6:45 pm Ah, finally a somewhat useful video! You’ve been slipping lately. Raw is definitely better whenever appropriate. Reply Yafa Pareve says: June 12, 2019 at 6:54 pm Isn't it nice not to be inundated with a gazillion ads?? Refreshing! Reply John says: June 12, 2019 at 7:37 pm Thanks SO much Doc – you are #1.I feel guilty if I enjoy a meal without leafy greens! Reply mjs28s says: June 12, 2019 at 7:39 pm While interesting, I don't even care what is lost via any cooking process. I don't want to be all OCD about maximizing everything with my food. I eat 90%+ whole plant foods and get 70grams and up of fiber per day. Even if all my foods were cooked and even if I cut every nutrient available in half my diet is still better than the vast majority of people. Well, that and according to cronometer my micros are in the hundreds of percetage point over the RDA to tens of thousands of percentage points over the US RDA. Perhaps if you don't eat many plant foods you should try to at least maximize your nutrient retaining prep method, but if you are a high plant based eater or exclusively a plant eater, don't even waste your time. Eat your plants how you want. Do I really care if the medium sized bag of spinach that was in my smoothie only has the nutrient profile of 4 ounces of spinach as compared to 6 ounces of spinach? Maybe if that is all I got, but then you have all the other things that were in the smoothie in addition to the spinach. That one meal likely has many more micronutrients than some people get in two days or more from all their meals. I know Greger and others don't think that orthorexia is a real thing, but many people do get all OCD about their intake and getting overly concerned about the micronutrients that you are taking in happens to a lot of people and I was headed down that road. I finally just stepped back and looked at my diet from a neutral perspective (my typical day of food along with what the nutrient profile looks like on cronometer and nutritiondata) and realized that I have nothing to even concern myself with, even if I boiled everything and poured off the water and lost nutrients with it. Reply Jeff says: June 12, 2019 at 8:05 pm Just wondering, is red cabbage considered a dark green leafy vegetable? Thanks Reply PoweredbyPlants says: June 12, 2019 at 8:26 pm Do we know if most/all of the studies threw away or included the cooking water for the boiling method? I think the good Doctor mentioned in a previous video that when you consume the cooking water, it has almost all of the lost nutrients. Reply Hulagu Kahn says: June 12, 2019 at 8:26 pm Now I'm more lost than when I started watching 🙄 Reply LeGarsDesPlantes says: June 12, 2019 at 8:28 pm And steame kale is sooo good too! 😀 Reply Nona Nona says: June 12, 2019 at 8:48 pm I was allergic to dust, and then cough on nerves. Cough was more than a year. No one could cure. I became a vegan and cough and allergies did not go away after one month. This is a miracle. I have a great sleep, calm nerves, I feel younger Reply kiraraneda says: June 12, 2019 at 8:51 pm Thank you. I steam all my veggies. Reply T erebi says: June 12, 2019 at 9:10 pm Cruciferocious is now my favourite word! 😁 Reply Kerry McCarpet says: June 12, 2019 at 9:11 pm Dude – I just f***ing love you. x Reply Zorro Zero says: June 12, 2019 at 9:23 pm I've been steaming greens in my "waterless" cookware for years. It's not completely waterless; I put 1/8 of an inch of water in the bottom, but I'm not submerging them in boiling water. I also drink greens blended with fruit in smoothies. Reply White Kita says: June 12, 2019 at 9:37 pm super!….thank you…you awesome Dr Greger! ….. and yes fresh is best! 🙂 Reply AFSamizdat says: June 12, 2019 at 9:51 pm 100mg/g DW raw or cooked will look significantly different (by volume). Therefore what somewhat plates, or even what someone weighs will not be based on dry matter. It may be significantly easier to consume a greater quantity of a cooked vegetable than an equal quantity of uncooked, therefore the difference in vitamin C may be offset by simply consuming (because we often select for volume) more cooked relative to raw. Same goes for other DW or DM weights. Reply nora22000 says: June 12, 2019 at 9:51 pm I grow broccoli for the leaves. They are tender, taste like nice broccoli and are wonderful. Reply A G says: June 12, 2019 at 10:26 pm Kale is something I usually have on hand. I don't like it, but I know it is good for me and it is easy to eat. Reply M says: June 12, 2019 at 10:44 pm Kale rules Reply V. Roberts says: June 13, 2019 at 12:12 am So happy to hear that freezing kale doesn't wipe out any nutrients! I freeze it and make smoothies. Reply farorin says: June 13, 2019 at 12:56 am Kale is the rebel bad boy rock n' roller of the veggie world. Reply José Ignacio says: June 13, 2019 at 1:39 am Amazing, thank for this from Chile Reply MIchael C says: June 13, 2019 at 1:49 am Support your local farmer.. Reply MIchael C says: June 13, 2019 at 1:53 am You are a machine! Thank you Reply Peter Rabitt says: June 13, 2019 at 2:21 am 90% of the time, I shred my greens into a salad and eat them raw. Reply britDarbyshire says: June 13, 2019 at 2:26 am My new favorite word, "Cruciferocious"!britty Reply Roger C says: June 13, 2019 at 2:39 am I didn’t really get the answer to the question. Is it to not cook greens? Or just eat kale? Or steam if you have to cook? Anyone know ? Reply Vicki Ragland says: June 13, 2019 at 3:12 am very helpful. Reply Dave Kohler says: June 13, 2019 at 3:35 am I will keep on not eating greens. Reply Alice says: June 13, 2019 at 3:57 am Glad I steam cook broccoli 😁 Reply Grace Fire says: June 13, 2019 at 3:58 am One tip: instead of throwing away the water you use to boil vegetables, just use that same water to make soup or freeze it for later. Reply kwame nakumba says: June 13, 2019 at 3:59 am Great video sir.. Reply MMM mm says: June 13, 2019 at 5:10 am So if you slow cook in a soup the vitamins and minerals that come off in the water will still be eaten in the soup broth? Reply RunAMuckGirl2 says: June 13, 2019 at 5:33 am Are there any studies about the impact on nutrition from fermenting? Reply Derek Sevcik says: June 13, 2019 at 5:37 am Some of the best content on the internet! Reply Laura Croft says: June 13, 2019 at 5:50 am Very cool! Reply Jo Drew says: June 13, 2019 at 6:05 am Crucifer-rous, lol… you are too much. Reply harry viking says: June 13, 2019 at 6:22 am The body can not use all the nutrients from plants very easy….one reason is anti nutrients! Some meat in between though makes it a bit more healthy!! lol! Look at those grass eaters getting so thin and weak!! Many look like skeletons. Also do not forget all the insecticides used on all the veggies!! Reply Camiel says: June 13, 2019 at 6:40 am Astaxanthin has some amazing research on antioxidant capacity!! from heamatococcus pluvalis! We need a video on that!🤓 Reply Taoma H says: June 13, 2019 at 7:46 am Show us how to steam simple and efficiently. Reply Djprojectus says: June 13, 2019 at 8:40 am This Greger is a fraud! Reply Rob Lovegreen says: June 13, 2019 at 10:20 am Red cabbage sauerkraut in your salad. Mmmmmm🤓 Reply Nona Nona says: June 13, 2019 at 1:01 pm thanks again to gregor. I am 45 years old. I live alone with my son, we are vegans, do not eat white flour and white flour paste, and have excluded all vegetable oils in bottles. I will look for a beloved man and only vegan. Because the rest of life I want to live with pleasure, and not to hurt in old age. Looking for a vegan society in New York. I’m living in NYC. Reply john_lm0 says: June 13, 2019 at 4:44 pm so, what's with all the fuss about 'you must cook your vegetables' or else you'll die or get very sick then? i've seen videos of these warning for a while now. spinach is an example. i have never cooked mine, and i eat them raw, always. same for broccoli. i eat them raw with no salt. same for cauliflower which tastes similar to broccoli. i eat all my vegetables raw. Reply Zachary Cain says: June 13, 2019 at 11:09 pm If we get more antioxidants from kale by disrupting cell walls, then would raw kale in a smoothie be even better than cooking? Reply Bethesda Boy says: June 14, 2019 at 2:39 am Um…Don't. Reply nino nikki says: June 14, 2019 at 3:26 am Nutrients are bleached into the water when boiled.Make soup with veggies and you will consume most of its nutrients.Think of Tea. Reply Елена Гречко says: June 14, 2019 at 4:43 am Спасибо огромное за русские субтитры! Reply Chris Kolovos says: June 14, 2019 at 9:58 am Great How to video ! youre definitely giving me some ideas about what i should do next on my channel!!! Reply Rich Edge says: June 14, 2019 at 2:50 pm Dear Dr Greger, please would you make a video about the safety of using Yeast Extract? I've heard a bit about excitotoxins, some saying they're harmless in small amounts, whilst others think they're best avoided. Nutch, Tamari and a little Tapioca Flour make a nice gravy using the water you've cooked your greens in, but I do like a bit of low salt Marmite in it too. Thanks for this video. Greens – I only cook them for about 5 to 7 mins in an inch of water and using a well fitting lid so I guess I'm all good there 🙂 Reply Stephen says: June 14, 2019 at 11:11 pm What if you eat it with the water in which it's boiled? i.e. you don't through the water away. Reply stoke pusher says: June 15, 2019 at 8:19 am "O-Kale-Crew-is-Ferocious" Reply J Herrera says: June 15, 2019 at 12:53 pm Kale could possible be the most disgusting inedible thing in the world Reply Andrew Schaefer says: June 15, 2019 at 1:50 pm I find that eating kale while watching a Dr Gregor video is best! Reply Minimalist Vegan says: June 15, 2019 at 7:07 pm Glad i never throw away the broccoli's leaves. Reply iceberg says: June 16, 2019 at 1:49 am Veganism=Malnutrition Unatural brainwashed into self cannibalism. Learned the hard way. Reply mattshiddenchannel says: June 16, 2019 at 5:07 am What if you drink the water it’s boiled in? Reply haku says: June 16, 2019 at 3:24 pm collard = swiss chard ? Reply haku says: June 16, 2019 at 3:36 pm folate = folic acid? Reply Pat Konelectric says: June 16, 2019 at 11:25 pm Is fermenting vegetables better then cooking them? I think so. Reply Michael Greenwood says: June 17, 2019 at 12:27 pm My conclusion – raw or steamed. Reply Baby Chicks Dig Vegans says: June 17, 2019 at 7:55 pm Only Kale can save us now. Reply William Aaslund says: June 18, 2019 at 1:42 pm Alright – keep a bag of shredded frozen kale in the freezer for cooking with, and some fresh and ready to be sliced up for a red cabbage and kale salad with cashew dressing. I try to eat that salad every day and when I'm eating out or travelling I honestly miss it. Reply Mike Taubman says: June 18, 2019 at 8:09 pm This video is cruciferocious! Reply Just1Spark says: June 19, 2019 at 4:46 am I fear that you may not know the full impact your work has on the world Dr. Greger. Thank you for all your hard work. I enjoy your books aswell. Reply Thora Williams says: June 19, 2019 at 9:14 am How long do you have to steam the broccoli for, in order for a high antioxidant-level to remain? Reply gayzion says: June 19, 2019 at 1:28 pm CRUCIFEROCIOUS 😂❤️ Reply ashtweth says: June 20, 2019 at 11:58 pm Eat red cabbage raw, boil kale, steam brocolli leaves and never boil/freeze greens[except kale].. watercress is best raw. Typically we all had to sit through BS ..UNTIL NOW.. Reply Mali Yojez says: June 30, 2019 at 5:13 pm Do the vitamins stay in the water? For example, a stew made in a pressure cooker. Reply L Moore says: July 8, 2019 at 5:56 pm I run a group for those with macular degeneration. I'm looking for a list of each of these leafy greens with an indication of what nutrients are in them such as antioxidants, lutein &zeaxanthin, vitamin A, C, E, etc. Do you know where I can find one? Reply Andriy P says: July 11, 2019 at 1:38 am How is it possible that Collard in this study has such a huge amount of Vitamin C ? All nutritional databases indicate max 40 mg Vitamin C for 100g of Collard. Reply Bill C-16 says: July 13, 2019 at 5:28 pm I cook kale and collard greens in a pan with peanut butter. That way the greens (and fat soluble nutrients) get drenched in oil and I don’t have to use cooking oil. Plus it adds good taste. Reply Reality Design1 says: July 15, 2019 at 2:26 pm Thanks for sharing this information, but I don't eat cucifious vegetables, only raw spinach in my smoothies or raw in my salads. But love your work Dr you're awesome….❤🤗❤🤗❤ Reply Simply Human says: July 28, 2019 at 3:41 pm "Cruciferocious" LOL Reply Ayan B says: August 5, 2019 at 2:28 am Where would pressure cooking rank? Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Save my name, email, and website in this browser for the next time I comment.