Celebrity chef and MasterChef winner Pankaj Bhadouria has highlighted a critical mistake many home cooks make while preparing a kitchen staple: leafy greens. In a recent social media post, she pointed out that an incorrect washing technique can leave more dirt on your greens than before you started.
The Right Way to Wash Your Greens
According to Bhadouria, the standard practice of washing leaves and then pouring out the water from the bowl is fundamentally flawed. This action causes the dislodged dirt and grit to settle back onto the leaves instead of being discarded.
Echoing this advice, celebrity chef Ananya Banerjee explained the correct method. "Yes, the right way to wash leafy greens is to dunk them in a large bowl of water and then lift them out. Never pour out the water with the leaves still inside," she stated.
Banerjee elaborated that lifting the greens ensures the dirt settles at the bottom of the bowl. For drying, she recommends using a salad spinner or laying the leaves between clean kitchen towels. The final step is to check for any remaining grit and store the clean, dry greens in an airtight container lined with a paper towel.
Why Leafy Greens Are a Dietary Powerhouse
Dietitian and nutritionist Garima Goyal emphasises the numerous health benefits of consuming leafy greens daily, within limits. Their nutritional profile is impressive and addresses several common dietary deficiencies.
They are a daily dose of essential vitamins. Spinach and kale are rich in B-complex vitamins like folate, as well as vitamins A, C, and K. Vitamin C's antioxidants aid skin healing, vitamin A boosts immunity and eye health, while vitamin K is crucial for blood clotting.
They support bone, muscle, and heart health. As a rich source of calcium, they help prevent osteoporosis and aid muscle growth via collagen formation. Their iron content helps prevent anaemia. Furthermore, leafy greens contain nitric oxide, which drastically reduces the risk of atherosclerosis (hardening of the arteries).
Key Benefits for Sugar Control and a Word of Caution
For those monitoring blood sugar levels, greens are particularly beneficial. They are packed with fibre and magnesium, both instrumental in reducing diabetes risk and promoting better sugar control. The fibre content also reduces gastric emptying time, which can help prevent overeating.
However, Goyal warns that excess consumption can have adverse effects. The oxalic acid in some greens can interfere with the absorption of nutrients like zinc and magnesium and may trigger kidney stone formation in susceptible individuals. Some leafy vegetables might also cause a minor immune response due to histamine content.
The expert advice was shared on December 6, 2025, reminding us that proper food preparation is the first step to harnessing the full power of these nutritional wonders.
