Anyone raised in the African-American culture has eaten fresh greens, whether it's occasionally (a la Thanksgiving dinner) or more frequently, for weekday dinners. It's a food that helps to make up what is known as "soul food." And while fresh greens may be a favorite food for some, many black men and women are unaware of the health benefits that fresh greens offer. With the holiday season approaching, it is important to focus on healthy ways to prepare these leafy delectables without triggering health issues common within the black community.
Focusing on the two most popular of the category, collards and turnips, fresh greens are great for weight loss (when prepared in a healthy manner). In its raw form, collard greens contain no cholesterol, are low in calories and rich in vitamin-C, vitamin-A and vitamin-K. Turnips greens are low in Saturated Fats, contain very low amounts of cholesterol and are a good source of protein, vitamins-A, C, E and K, and Iron.
First off as a side note, when preparing fresh greens, soak and drain them for 15 minutes. Repeat this process three times to ensure that all dirt and grit are removed from the leaves. Dirt and grit left on the leaves is not only unsanitary, but also very distasteful.
If using a smoked meat to season the greens while cooking, boil the meat for 20-30 minutes prior to adding it with the greens to remove the extra salt.
Fresh greens may be seasoned in different ways but two of the most consistent ingredients are salt and vinegar. There are healthier versions of the salt and clear vinegar most people use everyday. Morton's Natural Sea Salt contains no additives and is 100% natural. This is a better alternative to iodized and table salt. Also, apple cider vinegar is rich in potassium and according to Body Ecology, helps to re-establish a healthy inner eco-system, which is the key to the body's strength and immunity. Apple cider vinegar's alternative, clear vinegar, loses most of its health benefits through processing.
Preparing fresh greens is no quick process; however, the health benefits are worth going through the trouble more often than for only holiday dinners. With the right ingredients and the appropriate amounts of those ingredients, fresh greens can be a food that helps reverse the adverse health conditions found in black men and women.
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