Swiss chard and kale recipes galore, plus a bunch of other leafy greens you never thought of.

If you want to be eating all your vitamins and minerals, leafy greens should be your go-to ingredient. The darker and greener the better.

In fact, a study published in the British Medical Journal in 2010 showed that eating more green leafy vegetables may reduce your risk of type 2 diabetes by 14 percent.

But there’s more to the leafy green world than kale recipes. Here are 21 uses for leafy greens to be sure you’re power packing your breakfast, lunch and dinner.

1. Dandelion Greens and Pepper Omelette

Greens for breakfast, and not just any greens, but ones from dandelions.

2. Kale Breakfast Pizza

Kale and pizza for breakfast. Rejoice.

3. Grilled Romaine Salad

Romaine salad: boring. Grilled romaine salad: exciting.

4. Roasted Carrots with Mustard Greens Gremolata

The peppery bite of mustard greens pairs well with the sweet flavor of roasted carrots.

5. Garlicky Winter Greens and Chickpea Salad

This recipe is good for any type of greens that you have on hand; kale, collard, mustard greens or even beet greens.

6. No-Rice Risotto with Chard

Instead of rice, hearty cannellini beans partner up with chard in this hearty dish.

7. Stuffed Kale with Bulgur Rice and Sun-Dried Tomatoes

Use kale as a wrap for other nutritious ingredients.

8. Beet Green Pesto

Don’t throw those greens out after you’ve chopped them off of your beets, turn them into pesto.

9. Broccoli Pizza Crust

Yes, you can use this cruciferous vegetable to make pizza crust.

10. Red Pepper Rabini, White Beans and Grits

Rapini, also known as broccoli rabe, takes center stage in this quick and easy one bowl meal (that you can top with an fried egg if you feel like it).

11. Roasted Sweet Potato, Quinoa and Watercress Warm Salad

Don’t scoff at watercress. It’s not just for sandwiches at high tea, it’s also a good ingredient for healthy salads.

12. Comte, Olive and Arugula Grilled Cheese

This, my friends, is not your average grilled cheese.

13. Fried Beans with Sorrel, Feta and Sumac

With spring comes sorrel, and in this recipe it turns into a comforting bowl of goodness.

14. Asian Carrot Collard Wraps

You don’t need rice paper to make wraps. No, collard greens will do just fine.

15. Pickled Swiss Chard Stems

Chard stems often get tossed, and they shouldn’t. Turn them into pickles instead.

16. The Perfect Kale Salad

No matter what ingredients you have, this ensures you get a killer kale salad every single time.

17. White Bean and Arugula-Walnut Pesto Tartines

You could also call this “spreadable greenness in a jar.”

18. Coconut Creamed Spinach

This recipe is reminiscent of one from the 1950s. Except much healthier and tastier.

19. Artichoke, Kale and Ricotta Pie

Good for when you want to switch up your quiche habits.

20. Black Bean an Chard Breakfast Tacos

Have your chard and eat it for breakfast too.

21. Radish Leaf Pesto

Yet another way to put greens that would otherwise make their way directly into the compost to good use.

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Image: Swiss Chard Rainbow

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Most of us grow up with the conception that milk is the number one source of calcium and a crucial part of a healthy diet. However, much of this hullabaloo is the result of strategic and clever ad campaigns by the dairy industry. Milk is actually neither the most reliable source of calcium, nor the beacon of health it’s cracked up to be.

Babies Drink Milk

Babies consume milk because it is a customized food that is easily digestible and provides them with the nutrients they need to grow and develop in the early stages of their life. But after they wean off mother’s milk, humans stand alone as the only species on earth that continues to drink milk, let alone from that of another animal!

It takes humans some sixteen years to reach maturity versus cows who do it only one year. And with cow bones three to four times bigger than human bones, just imagine the chemistry of cow milk in relation to that of human milk. Their calcium-protein ratios are geared towards the individual needs of their respective species. When humans consume cow’s milk, they are ingesting something that is not only ill-suited for their body’s needs, but something that also can be conducive to disease.

Over-Processed

Grocery store shelves are lined with pasteurized milk varieties. Pasteurization involves boiling milk to kill all bacteria. Most milk boxes that you see in grocery stores have undergone ultra-high temperature (UHT) pasteurization, which is when the milk is raised to a temperature of about 285 degrees Fahrenheit, enough to sterilize the milk and kill not only bacteria but also any beneficial enzymes. Homogenization is the process of breaking up fat globules to a smaller size so that they remain suspended evenly in the milk rather than separate and floating on the surface.

Both pasteurization and homogenization add further downsides to milk consumption. Heating milk compromises its nutritional value. Homogenization changes the structure of milk’s proteins and makes it much harder to digest. The body is usually efficient in removing potentially harmful elements of milk, but homogenization enables certain substances to sidestep the protection filter, such as the hormones and steroids that may have been administered to the cows to increase production.

Bone-Building Myth

The food industry has inculcated a deep sense of trust in milk for its bone-building properties. However, these widespread claims are now coming into question. According to a 12-year Harvard University study of some 80,000 women, those who drank milk three times per day broke more bones than those who rarely drank milk. Another study conducted by the Department of Public Health at the University of Sydney in Australia followed elderly men and women and found that higher dairy product consumption was associated with an increased risk of fracture. Those who had the highest dairy product consumption levels were also those that experienced double the risk of hip fracture compared to those with the lowest consumption levels.

Replace Milk

Calcium loss in bones occurs when calcium from bones dissolves in the blood stream, passes through the kidneys, and then leaves your body in urine. Reduce your sodium intake and you can decrease calcium loss in bones. Smoking is also a risk factor. According to a study of identical twins, in which one was a long-term smoker and the other not, the smoker’s risk of a fracture was 40 percent higher.

Lifestyle shifts can make a huge difference, without the false reassurance provided by milk consumption. Sure, dairy products contain calcium, but it is often accompanied by cholesterol, sugar, growth hormones, drugs, and other toxins, ultimately overshadowing the possible benefits. Opt for plant-proteins over animal-proteins, and you can avoid the leaching of calcium from your bones. Consume more beans, grains, and vegetables in place of fish, poultry, red meat, eggs, and dairy products.

A diet rich in easy-to-digest green leaves and vegetables including broccoli, Brussels sprouts, collards, kale, mustard greens, and Swiss chard is a great way to include calcium. They also contain many other important nutrients and minerals that are easily absorbed by the body. Beans are another great source of calcium. They are not only rich in calcium, but they also contain magnesium, which calcium works with to strengthen bones.

If you are looking for the consistency of milk rather than simply the benefits, try your hand at homemade nut milks or purchase them from your local grocery store.

Photo Credit: LollyKnit

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