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How you can grow vegetables at home

There are many reasons why one would want to start a vegetable garden. It saves money and it also makes the planet a safer place to live in. That $2 worth of ripe tomato plant could easily give you up to 10 pounds of tomato fruits in a season. Owning a vegetable garden also gives you the advantage of savoring delicious and chemical-free fruits fresh from the garden,from which you can make fresh vegetable smoothies just by blending some good green vegetables freshly in a good quality blender.If you are looking for a blender that can blend all your vegetables maintaining its freshness you can find blendtec blenders in Saudi Arabia  here. And in most cases, the flavor and texture of the plant varieties which you grow will always surpass grocery store produce by a big margin. Finally, owning a vegetable garden is fun. It offers an excellent gateway to enjoying the sun outdoors with your family.

So basically, this piece of information contains instructions on how to grow vegetables at home. Here we go:

(a) The amount of space that is available for gardening

Generally speaking, home gardens don’t consume so much space. And even when you decide to grow plants in pots, you won’t even need a yard of space. Even your balcony will provide enough space for your fruits and vegetables.

 

(b) How to pick a spot for your vegetable garden

Sufficient amount of sunlight exposure is what plants need to grow free from insects and diseases. Generally, you want a spot that receives sunlight for at least 6-8 hours daily.

Secondly, dry spells will hurt your vegetables since they are not drought-tolerant. So when planning your garden, make sure that it is situated near a water source. Thirdly, good soil is critical for the health of your plants. Plants do well in moist and well-drained soil which is also rich in organic matter.

Majority of gardeners situate their gardens near the kitchen or the house. This is handy when harvesting fresh produce to be used in the kitchen. It saves time. So you might also want to make this consideration as well.

 

(c) Choose between 2 garden designs

There is row cropping and intensive cropping. Row cropping is basically planting in rows with paths in between. Row cropping is excellent for larger gardens. This design allows using mechanical equipment with ease.

On the other hand, intensive cropping involves planting vegetables in wide bands and with very little space in between. This usually conserves space. The downside, however, is that you can’t use mechanical equipment to weed. You will have to use your hands to weed out the unwanted plants.

(d) Testing and also fixing the soil

The best way to test soil for good drainage is by soaking it with water and then squeezing a handful of it the next day. If water streams out, add organic matter to fix it. Also, if the soil is not draining well, the best thing to do is to put up raised beds.

(e) Preparing your garden

Dig by hand or use a tiller to loosen up the soil. When you finish tilling, add compost or organic matter, and spread it all over the surface so it can mix well. Don’t step on this soil now. Otherwise, you will be making it compact again.

Once you are done, use a rake to smooth the surface. Then water it. Allow it to sit in that state for several days.

(f) Planting your vegetables

A plant like tomato has a thousand varieties. The same applies to other vegetables too. These varieties are suitable for different conditions. Some resist diseases too well than others. Some can resist heat better than others and so on.

Therefore, once you have decided the type of vegetable you want to grow, narrow down to 3 varieties. That way, if one variety doesn’t perform well, the other two will make up for the loss.

You can also start your vegetables indoors or purchase seedlings from a garden center. Starting your vegetables indoors isn’t a difficult task. But it requires time and attention. So choose what’s best for your situation.

Remember that most vegetables only thrive in a moist environment. They need at least one inch of water every week. So don’t let them stand in water, otherwise, some of them will turn yellow.

Use a hand fork or hoe to lightly stir the soil to discourage weed which competes with your plants for water and nutrients. Finally, fertilizing your plants is something you should be keen on to maximize your returns. If you are an organic gardener, then the process should start from the day you decided to set up a garden. They often mix the soil with organic matter when digging.

 

Conclusion

That’s very simple to do, although time-consuming for people who don’t have time. You can plant anything you want in your vegetable garden. Then you also need to wait several weeks until your first harvest is ready. That’s probably all you need to get started with a home garden.

Tips To Make Your Kids Love Vegetables

One of the challenges parents face is getting their kids to love eating vegetables. Leafy green vegetables and herbs are among the most powerful, beneficial foods for overall health. Vegetables can decrease the likelihood of contracting certain kinds of cancers, support bone growth in kids due to vitamin K, calcium and magnesium, reduce inflammation etc. So here is how parents can make their kids (all ages) love vegetables.

 

Start early

Make sure you offer greens from day one. It’s easier to get your kids to eat vegetables if they’ve always done it. Make sure greens become a natural part of their diet. We haven’t been good enough at getting these foods on the plate from an early point of life.

 

Use fruits

One way to sneak greens into kids’ diet is to mix it with fruit. There are tons of salads parents can make with fruits like apples, pineapples, strawberries, etc. Mix in things like raisins to sweeten the deal. However, it’s important that the salad doesn’t contain just fruit. The key is to mix things like carrots, red onions and peppers into the salads. Sure, the kids can try to avoid the vegetables, but it’s not going to be easy. Especially if a parent chops or slices the fruit as well as the greens in small pieces then mix them together.

 

Involve them in the preparation

Helping select the veggies at the supermarket (or sending the kids to find particular veggies in the fruit & vegetable section) encourages kids to be involved with their vegetables. Encouraging kids in the kitchen by helping with the preparation while you’re preparing the meals, also helps.

 

Produce your own

Growing veggies gives kids a sense of accomplishment (as it does for adults).They often want to eat what they have grown themselves. However, parents should only do it if they have the space. Remember to do some research on how to maximize on the limited space at home and grow vegetables.

 

Choose age appropriate portions

Different ages are able to manage different quantities so ensure that you give amounts that won’t overwhelm them but will still ensure they are exposed to greens. Giving them portions they can manage will encourage them to want to eat the vegetable again.

 

Try different veggies each day or prepare them differently

Different vegetable each day helps to introduce kids more extensively. Parents might also consider preparing them in different ways to not only expose them to the taste of particular vegetable but also to the many different ways to consume them.

 

Go for the easy to eat at different times

We often just think of greens with the evening meal but keep in mind that you can have them at many different times during the day. For example, try mushrooms or avocado on toast for breakfast or cherry tomatoes for snacks (these are particularly enticing if the kid has grown them themselves and small cherry tomato plants can be grown simply yet successfully in small pots on window sills.

 

Be a good example

This is perhaps the most important tip parents should always consider if they want to make their kids love vegetables. A child will most definitely not put a single spoon of greens in his mouth if the parent doesn’t like it herself. Parenting is much about setting a good example you want your kids to emulate. Parents who prefer some greens should make sure they show their kids how delicious they are and why they should eat them.

 

Avoid processed foods

One big mistake most parents make is feed their kids on processed foods more than other natural foods. It is important to understand that the less refined and proceeds foods the child eats the more likely he/she is to eat vegetables. Some of the foods to be limited for the kids include fatty dairy products, soda, meats and sugar.

 

Having said that, those put in charge of kids should understand that handling them is not as easy as handling a grownup. Kids are bound to overpower you and win at the end of the day. So, you have to be tactical when handling and introducing new things to them. Otherwise, following the above tips will make a difference.

 

Vegetables Vs. Meat

People are omnivores, meaning we eat both vegetables and meat. However, some people eat a lot more vegetables than meat, and others vice-versa. When choosing whether to eat vegetables or meat, there are several things to consider. There is the price of the food to think about, the health benefits and risks, and the environmental effects of eating vegetables or meat.

When deciding on which types of food (vegetables or meats) to eat, a primary concern for many people is price. Since vegetables are less filling than meats, you typically have to eat more of them in order to feel full. The downside of this is that you can end up spending more money per meal if you primarily eat vegetables. Meats are more filling and they are commonly sold at fast-food restaurants. Vegetable meals, such as salads, are also sold at fast food restaurants; however, they are typically more expensive than the meats. This isn’t to say that it is always more expensive to eat vegetables, though. Some people grow their own vegetables, and this can save a lot of money. Others eat a combination of vegetables and meats. This is less expensive than eating all vegetables.

Another thing to consider regarding the price of vegetables and meats is whether you want to buy regular or organic vegetables and meats. If you are buying organic food, then it may actually be a better decision, from a price standpoint, to purchase organic vegetables. Organic vegetables are more costly than regular vegetables, but organic meat is typically more expensive than organic vegetables. Take organic chicken for example. This meat is sometimes a few dollars more than regular chicken. Now, consider organic carrots. Organic carrots may only be one dollar more than regular carrots.

There are also health benefits and risks to think about when choosing to eat vegetables or meats. Generally, vegetables are healthier than meats because they contain less fat. However, it is possible to buy cuts of meat that don’t have much fat on them. Eating meat frequently can lead to an increased chance of contracting a variety of health problems. For example, people who eat meat frequently have an increased risk of contracting diabetes and cardiovascular disease. Specifically, they would be at risk of type 2 diabetes, which is caused by poor diet. This isn’t to say that people should entirely avoid meat and chicken. It’s just important to remember that, if you eat meat frequently, you will be at risk of health problems.

There are some health benefits of meat, though. Since meat is high in protein, it is a good way to build muscle mass. Some people take protein supplements, but if you eat enough meat, then you may not need to take these. The protein found in meats is also important to building strong bones.

Eating mostly vegetables can also be risky for your health, but in a different way. When you eat mostly vegetables, you may not be getting all of the nutrients you need. Some vegetarians actually take vitamins and supplements in order to get the necessary nutrients that they don’t get from food. An example of one of these nutrients is protein. Most vegetables don’t have protein in them, so people who eat a lot of vegetables and not much meat may have to take a protein supplement.

While there are health risks associated with eating a lot of vegetables, there are also health benefits. You are at a decreased risk for cardiovascular disease, diabetes, and other illnesses that frequent meat-eaters are at risk for. Additionally, the potassium found in many vegetables can help keep blood pressure in a safe range.

Last but not least, some people care about the environmental impacts associated with the food they eat. In short, there is less environmental impact associated with vegetables than there is with meats. This is because it takes a greater toll on the environment to produce one pound of meat than it does to produce one pound of vegetables.

There are many things to consider when deciding whether to eat meats or vegetables. It is important to remember to take into account cost, health benefits and risks, and the toll that your food as on the environment. By considering all of these factors, you can make a more informed decision about what to eat.

Green Vegetables are Good for the Skin

It is not uncommon for people, young and old, to experience various problems with their skin. From dealing with severe bouts of acne from time to time to using all kinds of different moisturizers to keep their face feeling smooth and soft, teens and adults alike may need help with controlling numerous types of skin issues. Though most people may be tempted to use all kinds of different topical solutions to get rid of these problems, they may eventually discover that some of these common solutions may not work at all. Specifically, when the root of their problems may simply stem from the foods that they eat on a regular basis. Meaning it is very important that people pay close attention to the foods that they eat when these problems begin to arise.

While most people may already know that drinking sodas, eating chips and other greasy foods may be one of the primary reasons for the problems that they experience, they may not know that there are foods that they can eat to improve the look and feel of their skin. One group of foods that has already been identified includes green vegetables. Fortunately, green vegetables offer a number of different benefits including those that have been listed below.

 

For Glowing Skin – Add Dark Leafy Vegetables

If you want to experience glowing skin, there are some green vegetables that you may want to research for all of the benefits that they provide. Kale, Swiss chard, and spinach are high on the list of awesome choices for the skin, and they can be distinguished by the dark leafy greens that people see on the grocery shelves. Loaded with fiber, powerful antioxidants, potassium, folate, and beta carotene, these vegetables are packed with nutrients that the entire body needs, especially the skin. People can expect these vegetables to nourish their skin for a number of different reasons including being an excellent source of foods for repairing damage to skin. Eating these foods on a regular basis can also help to provide enough nutrients to start a renewal process that leaves the skin glowing.

 

For Blemish Free Glowing Skin – Add Cabbage

Dealing with blemishes can be a very challenging experience, especially during the teen years. In fact, some of these problems can extend into their adult years, which is very frustrating for many. So, getting rid of blemishes on the face and other areas of the body is not only difficult, but sometimes impossible when the person has tried everything that they know, and it still does not work. With this being said, here is some information that most people may not be aware of, which involves eating another type of green vegetable called cabbage.

Thankfully, cabbage is another great food choice that people usually have easy access to since it can be found in grocery stores and markets all over the U.S. and abroad. This is also a green vegetable that can be found at a very affordable price. This green vegetable is packed with loads of different benefits including being a powerful antioxidant that detoxifies the liver from all kinds of unwanted and harmful toxins. Typically, once these toxins are eliminated from the body, it leaves the bloodstream clear, while also eliminating blemishes and dull skin. Therefore, when people begin to add cabbage to their diets on a regular basis, they can expect the benefits to be blemish free glowing skin.

 

To increase elasticity of the Skin – Add Green Peas

Green peas is usually a favorite green vegetable for both children and adults. Although one of the smaller vegetables, the benefits that it provides is quite astronomical. This is because it is a good source of selenium, which is needed for the body. Selenium can be described in a number of different ways including having the characteristics of a trace mineral. With this kind of mineral, however, people can expect a wide variety of excellent benefits for their body. Some of the more notable includes increasing the elasticity of the skin, improving its firmness, while it also adds protection for the skin against sun damage that is caused by UV rays. When eating green peas on a regularly basis, it will not only keep sun damage away, but also reverse some of the damage that has already occurred.

 

if you are looking for n effective solution to improve your skin, you may want to consider adding green vegetables to your regular diet. Green peas, cabbage, kale and spinach are just a few of the choice foods that people should pay special attention to. This is because these vegetables provide the essential nutrients that the body needs that will not only help to improve the overall health of the skin, but also leave it glowing and free from blemishes.

 

 

Green vegetables are good for weight loss

There is no sense in denying it, but green vegetables are an excellent addition to your weight loss regime. This is because, unlike the conventional foods, green vegetables are packed with essential nutrients that are required for both your health living and well-being needs. Keep in mind, that in order to lose weight while using green vegetables as a component, it’s important for you to release more calories than you consume. Therefore consuming green vegetables is only an excellent solution when you can mitigate your calorie intake and control your lifestyle habits as well. A good recommendation for you when preparing your vegetable meals would be for you to avoid canned vegetables or vegetables with creamy sauces. On the contrary, you may opt to steam your vegetables or consume them with some low-fat dressing condiments.

Losing or sustaining the ideal weight can sometimes be a difficult goal to achieve, even for the highly motivated. In addition, maintain the ideal weight become tough as one becomes older. Therefore, it’s important for people to develop a coherent meal plan that not only helps them to achieve the ideal weight loss results, but it also promotes their overall health as well.

Sources

Some of the typical examples of green vegetables for weight loss include spinach, green peppers, peas, green onions, kales and celery among various others. It`s important to note that although these vegetables vary in flavor and nutritional content, all are considered as excellent additions for your weight loss regime. The way in which vegetables are prepared and consumed plays a significant role in their effect on your weight. To be specific, using a technique such as frying, breading or adding high-fat dressings, will compromise the calorie content of your chosen diet.

Benefits

Healthy and proven weight loss strategy

Unlike the conventional methods of weight loss such as surgery or perhaps consuming prescription pills, consuming a green diet is a healthy and medically approved method of losing weight. Simply put, green vegetables are often in low in calories and fat content, thereby making them an excellent addition to people with weight loss complications. More so, this is particularly the case for diets with high fiber content. Simply put, while the fiber content provides minimal nutritional value, it does contribute to making one feel full for a longer duration. Research has shown that people who consume diets that are high in vegetable content often have great weight and have an enhanced sense of well-being as well.

Reduced calories

Further lending to its superior nutritional content, is the fact that a significant portion of green vegetables has a reduced amount of calories than the conventional foods such as meats and grains. For example, one cup of rice can provide an average of 230 calories, but one cup of kales has an average of 45 calories, while a cup of green beans has 40 calories. An excellent recommendation for you would be substitute cheese with broccoli or even celery soup when preparing an omelette.

Rich source of antioxidants

In addition to making, you feel full, and with fewer calories, vegetables are excellent for weight loss since they are rich in powerful antioxidants such as minerals, vitamins, and phytochemicals as well. A significant portion of these nutrients, including anthocyanins and catechins, are excellent for metabolizing the fat stores in the body. More so, antioxidants are also ideal for mitigating the effects of oxidative stress in the body. The human body requires oxygen for survival and to perform day-to-day tasks. However, it’s important to note that oxidative stress occurs when there is an excessive amount of oxygen in your body may compromise your ability to absorb oxygen. As a result, your body is less efficient at burning fat stores and calories as well.

Conclusion

All things considered, when it comes to maintaining the ideal body weight and embracing healthy living practices, then there is barely any space for poor for your overall health today. An excellent recommendation for you would be to start with learning why green vegetables are good for weight loss. These types of diets are simple to prepare and will provide a broad spectrum of additional health benefits for your needs.

 

 

Green Vegetables That Will Better Your Health

Since childhood, our elders have drilled into us the need to take green vegetables. Not only do vegetables boost the health of body parts, for example, the skin and digestive tract, but also keep away a myriad of diseases and illness thanks to minerals, vitamins, and plant related nutrients. Some of us may not love such vegetables, but by quickly incorporating those veggies in our recipes and squeezing them when making green juices can be a great way of consuming them. Here is our list;

Mustard Greens- Distinguished by their scalloped edges, in both red and green varieties, mustard greens help in combating cancer; bladder, ovarian, colon and prostrate, thanks to its detoxification compounds. It promotes cardiovascular health, lowering cholesterol levels around these organs. The glucoraphanin in mustard greens, an anti-inflammatory agent, prevents lung inflammation while reducing chances of emphysema, making it an excellent food for smokers.

Kales- Kales are a nutrition powerhouse, being the number one to-go-to source of vitamins A C, and K in most households. It has a good amount of calcium, folate, and potassium vital in preserving the health of your digestive tract and cardiovascular tract. Kales have ruffle-edged leaves and color from cream to purple to black depending on the variety. Cook them for five minutes with garlic, olive oil and broth for a great taste.

Spinach- It is packed with carotenoids, an antioxidant that promotes the health of eyes while also keeping macular degeneration at bay. Spinach has flavonoid compounds, which play a great role in fighting cancer. Spinach is also rich in vitamin C and fat-soluble beta-carotene that reduces excessive cholesterol in the body. By cooking spinach, you are increasing the absorbability of lutein, dietary calcium, to the body.

Broccoli- Broccoli contains a high amount of potassium, vital for maintaining a healthy nervous system, optimal brain function and muscle growth. Also, magnesium and calcium in broccoli help to regulate blood pressure, bone health, and prevention of osteoporosis. For those with damaged skin, this vegetable repairs and detoxifies it. Its vitamin C, a whole supply of antihistamine, eases the discomforts that come with flu. Broccoli is also a great source of vitamin A vital in the formation of retinal, a light-absorbing molecule, which offers both low-light and color vision. The high fiber in broccoli promotes digestion, prevents constipation, maintains low blood sugar, and curbs overeating and stomach gasses.

Brussels Sprouts- The sprouts are potent cruciferous veggies, which provide the body with vitamin A and C, folate effective in fighting congenital disabilities and potassium, vital in providing keeping away cardiovascular complications. Additionally, it provides the digestive tract with colon cancer-fighting radicals while acting as a detoxifier. To make them have a good taste, try roasting them with other vegetables.

Cabbage- Cabbage is another cruciferous vegetable, reputed for being a great source of cancer-fighting compounds and vitamin C. Cabbage is eaten by persons intending to lose weight in high volumes as it is a low-calorie vegetable, thanks to its high fiber and ability to cleanse the digestive tract. The phytochemicals in cabbage can be in the making of an estrogen-like hormone that plays a role in reducing breast cancer. It is also the most common source of vegetable, used in salads and dressings when raw as it comes in red and green varieties. It can be cooked or added to the broth.

Bok Choy/Chinese Cabbage- Packed with Vitamin A and C, bok choy is an excellent and easy addition to most Chinese stir fry dishes. It has beta carotene compound, a great contributor in warding off diseases such as cancer. Carotenoids in bok choy are beneficial to eye health and reduce the chances of macular degeneration. It also offers healthy levels of folate and vitamin B6 and it is no wonder that this vegetable is listed as one of the 150 Healthiest Foods on Earth. Bok choy, just like cabbage, is particularly useful for controlling your weight and losing pounds thanks to the healthiest low-calories in it.

Lettuce- Undoubtedly, one of the common vegetables used in salads, lettuce is high in vitamin A and folate compounds. Green leafy lettuces are characterized by a softer texture, while the red leaf lettuce is slightly crunchy. Both produce hormones that play a role in regulating your heartbeat. Lettuce will also counter deficiencies in vitamin that lead to osteoporosis. A serving of lettuce contains iron, magnesium, phosphorus, potassium, sodium, copper, manganese and selenium.

Always go for the fresh, unpacked veggies to get the maximum nutrients in them. Depending on the grower, most leafy vegetables may be sandy so give them a good rinse before preparing them for your next meal. You can juice, cook or add the greens to salads.

Green Vegetables That Will Better Your Health

Since childhood, our elders have drilled into us the need to take green vegetables. Not only do vegetables boost the health of body parts, for example, the skin and digestive tract, but also keep away a myriad of diseases and illness thanks to minerals, vitamins, and plant related nutrients. Some of us may not love such vegetables, but by quickly incorporating those veggies in our recipes and squeezing them when making green juices can be a great way of consuming them. Here is our list;

Mustard Greens- Distinguished by their scalloped edges, in both red and green varieties, mustard greens help in combating cancer; bladder, ovarian, colon and prostrate, thanks to its detoxification compounds. It promotes cardiovascular health, lowering cholesterol levels around these organs. The glucoraphanin in mustard greens, an anti-inflammatory agent, prevents lung inflammation while reducing chances of emphysema, making it an excellent food for smokers.

Kales- Kales are a nutrition powerhouse, being the number one to-go-to source of vitamins A C, and K in most households. It has a good amount of calcium, folate, and potassium vital in preserving the health of your digestive tract and cardiovascular tract. Kales have ruffle-edged leaves and color from cream to purple to black depending on the variety. Cook them for five minutes with garlic, olive oil and broth for a great taste.

Spinach- It is packed with carotenoids, an antioxidant that promotes the health of eyes while also keeping macular degeneration at bay. Spinach has flavonoid compounds, which play a great role in fighting cancer. Spinach is also rich in vitamin C and fat-soluble beta-carotene that reduces excessive cholesterol in the body. By cooking spinach, you are increasing the absorbability of lutein, dietary calcium, to the body.

Broccoli- Broccoli contains a high amount of potassium, vital for maintaining a healthy nervous system, optimal brain function and muscle growth. Also, magnesium and calcium in broccoli help to regulate blood pressure, bone health, and prevention of osteoporosis. For those with damaged skin, this vegetable repairs and detoxifies it. Its vitamin C, a whole supply of antihistamine, eases the discomforts that come with flu. Broccoli is also a great source of vitamin A vital in the formation of retinal, a light-absorbing molecule, which offers both low-light and color vision. The high fiber in broccoli promotes digestion, prevents constipation, maintains low blood sugar, and curbs overeating and stomach gasses.

Brussels Sprouts- The sprouts are potent cruciferous veggies, which provide the body with vitamin A and C, folate effective in fighting congenital disabilities and potassium, vital in providing keeping away cardiovascular complications. Additionally, it provides the digestive tract with colon cancer-fighting radicals while acting as a detoxifier. To make them have a good taste, try roasting them with other vegetables.

Cabbage- Cabbage is another cruciferous vegetable, reputed for being a great source of cancer-fighting compounds and vitamin C. Cabbage is eaten by persons intending to lose weight in high volumes as it is a low-calorie vegetable, thanks to its high fiber and ability to cleanse the digestive tract. The phytochemicals in cabbage can be in the making of an estrogen-like hormone that plays a role in reducing breast cancer. It is also the most common source of vegetable, used in salads and dressings when raw as it comes in red and green varieties. It can be cooked or added to the broth.

Bok Choy/Chinese Cabbage- Packed with Vitamin A and C, bok choy is an excellent and easy addition to most Chinese stir fry dishes. It has beta carotene compound, a great contributor in warding off diseases such as cancer. Carotenoids in bok choy are beneficial to eye health and reduce the chances of macular degeneration. It also offers healthy levels of folate and vitamin B6 and it is no wonder that this vegetable is listed as one of the 150 Healthiest Foods on Earth. Bok choy, just like cabbage, is particularly useful for controlling your weight and losing pounds thanks to the healthiest low-calories in it.

Lettuce- Undoubtedly, one of the common vegetables used in salads, lettuce is high in vitamin A and folate compounds. Green leafy lettuces are characterized by a softer texture, while the red leaf lettuce is slightly crunchy. Both produce hormones that play a role in regulating your heartbeat. Lettuce will also counter deficiencies in vitamin that lead to osteoporosis. A serving of lettuce contains iron, magnesium, phosphorus, potassium, sodium, copper, manganese and selenium.

Always go for the fresh, unpacked veggies to get the maximum nutrients in them. Depending on the grower, most leafy vegetables may be sandy so give them a good rinse before preparing them for your next meal. You can juice, cook or add the greens to salads.