AP Photo/ Nick Ut
The standard American diet is lacking is so many ways, but perhaps the greatest deficiency is in dark, leafy green vegetables.
Greens have a broad range of impressive nutritional benefits. They contain vitamins A, C, E and K as well as prodigious amounts of calcium, iron, potassium, magnesium, phosphorous and zinc, not to mention, the fiber, folic acid, chlorophyll, micronutrients and phytochemicals that protect against disease. They are also rich in cancer fighting anti-oxidants. Generally speaking, the darker the leaves, the more nutrient dense is the vegetable.
When I talk about dark, leafy greens, I am not talking about iceberg lettuce or Boston bibb or even romaine, although they all have a place at the table. I mean serious greens like kale, bok choy, collards, Swiss chard, mustard greens, broccoli rabe, escarole and dandelion. These greens are powerful allies for your body, assisting in purifying the blood, strengthening the immune system, promoting good intestinal bacteria and improving circulation, liver and kidney function.
If you’re already eating some broccoli and spinach and mixed green salads, good for you, but now it’s time to upgrade your choices and expand your nutritional horizons. Take some extra time and really explore the produce section of your market. Once a week pick a green you’ve never tried before, take it home (after you pay for it) and find a simple recipe. Experiment. Don’t give up after one try. Yes, I’m talking to you. Give greens a chance. Then a second chance. And a third chance.
Still hesitating? Start with kale. It’s a member of the cabbage family and comes in a variety of shapes and sizes, including curly leafed, red and dinosaur (a choice that will fascinate the kids). Its health benefits are legion and studies have associated diets high in cruciferous vegetables such as kale with a lower incidence of many cancers, including lung, colon, breast, ovarian and bladder cancers.
Here’s a great simple recipe to try with any type of kale or other hardy greens.
Sauteed kale with pine nuts and cranberries (Serves 4)
1 big bunch of kale
I TB extra virgin olive oil
1 clove garlic, crushed
½ tsp sea salt
¼ cup pine nuts
1/3 cup dried cranberries
- Toast pine nuts lightly in a dry pan on the stove at low heat. Don’t burn!
- Rinse kale and run a sharp knife down the stalks to remove the leaves. Discard stalks and rough cut the leaves.
- Heat olive oil and garlic.
- Add greens, sea salt and cranberries. Stir and cook 5 minutes.
- Turn off heat, add in pine nuts, and a squeeze of lemon juice.
Enjoy!
Comments
Does your standard cabbage count for a green? Is it a different food groun and do I have to go leafier? Kale is so.... big.
I have to take back what I said earlier about kale. I found some at the market that was pretty easy to clean, cut out the central rib and cook. It was quite tasty with some olive oil and garlic. I must have been thinking about a different green I saw at my local market that had such huge leaves I couldn't contemplate tackling them.
Hi, Marie. Sorry not to get back to you sooner. Glad to hear you are no longer intimidated by kale. As for your question about cabbage, it's great in all forms and colors and if you're already eating it, you're doing well. But you really want to get variety by adding the dark greens (cabbage can be a little pale). Now that you've mastered kale, you could think about moving on to Swiss chard. That can look a little overwhelming but it cooks just like kale. Try it. I really like it.
I have yet anothe recipe that makes greens delicible (although I do not have precise measurements for ingredients):
1. In a pot, saute your garlic, onions, and red pepper flakes (if you like it hot) in Smart Balance Olive oil butter --- all to your tastes.
2. Once the onions begin to become translucent, add 1 cup of Veggie or Chicken broth to the pot.
3. Add your bushel of kale greens - coursely chopped & stems removed - to the pot.
4. Cook until tender, then season to taste. Depending on tastes, I find a tablespoon of vinegar to be a secret ingredient to delight my guests.
Got something to say?
Examiner.com is looking for writers, photographers, and videographers to join the fastest growing group of local insiders. If you are interested in growing your online rep apply to be an Examiner today!