Leafy Green Vegetables Take the Spotlight

Spinach and kale, Swiss chard and collard greens—these leafy greens pack a powerhouse of health-protective nutrients.

Perhaps Popeye was doing his body right when he ate spinach to replenish his superhuman strength. Green leafy vegetables are chock full of phytochemicals, vitamins, and minerals. In fact, many health professionals believe that leafy green vegetables deserve a special focus in the produce world for the volume of nutrients tucked into their low-calorie, low carbohydrate, low-glycemic index package. The U.S. Department of Agriculture recognizes the benefits of dark green vegetables on the basis of color, and recommends incorporating at least three cups (cooked, or 6 cups raw) in your diet every week, based on 2,000 calories per day.

Glorious vitamin-rich greens. The nutritional perks of leafy green vegetables are bountiful. Greens, such as collard and mustard greens and spinach, are rich sources of vitamins A, C, K, and folate— a water-soluble B vitamin that supports cell production, such as for hair, skin and nails, and may protect against cancer and neurological and cardiovascular diseases. Many varieties of vegetables supply 20 to 30 percent of your daily recommendation for calcium in a one-cup cooked serving.


Protective plant compounds. A host of health-promoting phytochemicals, such as betalains, quercetin, and carotenoids, including lutein and zeaxanthin, are found in leafy green vegetables. Consumption of lutein, for example, has been found to protect against the risk of age related macular degeneration, according to a 2012 review published in the British Journal of Nutrition. Quercetin appears to have anti-inflammatory ability, which may help protect against the development of atherosclerosis, a root of heart disease, as reported in a 2013 study in the Journal of the American College of Nutrition. And researchers from Italy found that betalains have remarkable potential to protect against oxidation.

Get your greens. All of these antioxidants and nutrients in leafy green vegetables work together to fend off disease. Consumption of these vegetables is linked to protection against mental decline, and improved heart, bone and eye health. At about 25 calories per one cup serving (uncooked), adding leafy green vegetables to your daily diet is an excellent way to promote optimal long term health.

 

Vegetable	Culinary Tips	Star Nutrients*	Health Benefits
Collard greens	Steam or sauté as a side dish or add to soups	Fiber, vitamins A, C, and K, folate, calcium, and manganese, quercetin,	May protect against heart disease and cancer, maintains healthy bones, supports digestive health
Kale	Steam or sauté as a side dish, add to soups and stir-fries, or use raw in salads	Vitamins A, C, and K, manganese, glucosinolates	May help boost immune function and protect against cancer
Romaine Lettuce	Serve raw in salads, add to sandwiches, or use to wrap fillings	Vitamins A, C, and K	May help boost immune function, supports digestive health
Mustard Greens	Steam or sauté as a side dish, add to soups, or use raw in salads	Vitamins A, C, and K, folate	May help boost immune function and protect against cancer and heart disease
Spinach	Use raw in salads; add to soups, casseroles, pasta dishes, and side dishes.	Fiber, vitamins A, E, and K, folate, riboflavin, calcium, iron, magnesium, and manganese, lutein and zeaxanthin	Maintains healthy bones and eyes
Swiss chard	Use raw in salads or boil, roast or sauté as a side dish	Vitamins A, C, and K, iron, magnesium, potassium, manganese,	May help with blood sugar regulation, supports bone health
Turnip greens	Steam or sauté as a side dish, add to soups and pasta dishes	Fiber, vitamins A, C, and K, folate, calcium, and manganese	Maintains healthy bones, supports digestive health
Watercress	Serve raw in salads or add to sandwiches	Vitamins A, C, and K	May help boost immune function and protect against cancer
*At least 10% of the DV, based ½ cup cooked or 1 cup raw serving; Source: USDA

                                                 

This article was written by McKenzie for the February 2014 issue of Environmental Nutrition.

Get your dose of leafy greens with some of our recipes:

Kale Salad with Fennel, Radish & Toasted Pumpkin Seeds

Wild Rice & Massaged Kale Salad (with Pomegranate Seeds)

Kale & Walnut Pesto

Kale & Banana Smoothie

Spinach and Basil Pesto, Roasted Tomato & Ricotta Pizza

Creamy Mushroom & Spinach Pasta

Kale and Walnut Pesto

I went overboard this weekend at the farmer’s market, buying a boatload of kale.  Instead of going to an old standby, like this kale salad or this one McKenzie made last week, I made a big batch of kale and walnut pesto. 

Pesto—of one variety or another—always lives in my fridge.  It makes its way onto my morning egg, adds extra deliciousness to avocado toast and is an easy ticket to a five-minute dinner: just add pasta.  

Tonight, try tossing whole wheat pasta with this kale and walnut pesto for an easy weeknight meal.  Walnuts are a good source of plant-based protein, fiber and essential omega-3 fatty acids (ALA).

To make the pasta, just saute some garlic in a little olive oil and add oven-roasted grape tomatoes. Add the hot pasta (preferably whole wheat), a little cooking water and a few tablespoons of kale and walnut pesto.  Dinner in five!

Kale and Walnut Pesto

Makes about 1 cup

½ cup walnuts, toasted

1 bunch kale, washed and stemmed

Zest of one lemon

Pinch of red pepper flakes

Large pinch of salt

½ cup extra virgin olive oil

½ cup grated parmesan cheese

To the bowl of your food processor, add the walnuts.  Pulse until coarsely ground.  Add the kale, lemon zest, red pepper flakes and salt.  Pulse again until kale is finely ground.  Stream in the extra virgin olive oil until you get the desired consistency.  Remove the pesto to a bowl and stir in the parmesan cheese.

Note:    I dislike the taste of raw garlic, but if you like garlic, just add a minced garlic glove with the kale.    

Thank you to California Walnuts, for supplying the walnuts for this recipe!

{Recipe ReDux} Sweet Potato Veggie Burgers

By posting this recipe we are entering a recipe contest sponsored by Dare Foods Incorporated and are eligible to win prizes associated with the contest. We were not compensated for our time.

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We just got a new barbeque and we are.so.excited. There’s nothing quite like kicking off the summer season with a new barbeque on the patio.

And since we’re still in barbeque bliss, my boyfriend, Evan and I are having our moms over today for Mother’s Day lunch. We’re grilling, of course, and getting to enjoy our moms' company in the process. I love any opportunity I have to spend time with our moms.

So when I found out that Dare Foods the makers of Breton Crackers were sponsoring this month’s Recipe ReDux in honor of Celiac Awareness Month –a month that recognizes the 3 million Americans affected by Celiac disease – I was inspired to develop a delicious gluten-free recipe perfect for grilling season.

While I love the occasional burger from time to time, I’m also a huge fan of veggie burgers. Since we often have leftovers after grilling (which I love!), I really appreciate leftovers that encourage me to eat more vegetables.

These veggie burgers in particular are so satiating by themselves. You can simply enjoy them sans bun with all your favorite toppings and sides. The end result is a perfectly fulfilling and nutrient-packed gluten-free meal.

Sweet Potato Veggie Burgers
makes 6 patties

Ingredients:
1 can white kidney beans, rinsed
1 large sweet potato

1 egg
2 teaspoons honey
¼ teaspoon ground red pepper

2 teaspoons cumin

½ onion, diced

2 cloves garlic, minced
8 Brenton Gluten-free Original with Flax crackers, crushed

Pinch of salt and pepper

Instructions:

1.      Bake sweet potato. Peel, place in large mixing bowl.

2.      Add rinsed beans to mixing bowl. Mash beans and potato together.

3.      In a small bowl, stir together egg, honey, chili powder and cumin. Stir in the garlic and onion.

4.      Stir the egg mixture into the mashed bean & sweet potato mixture.

5.      Mix in mashed crackers, and salt and pepper until the mixture is sticky and holds together. Divide mixture into four patties.

6.      If grilling, place patties on light oil sheet of foil, and grill about 8 minutes on each side.

7.      If baking, place patties on baking sheet, and bake about 10 minutes each side at 375.

8.      Serve with your favorite fixings such as avocado, tomatoes, and feta cheese!

Enjoy, preferably with those you love (like Mom).

An InLinkz Link-up

Wild Rice & Massaged Kale Salad

Most of us easily find ways to include veggies into our evening meal; we pair the main course with a green salad, load the casserole with spinach or cauliflower, or include side dishes of roasted broccoli and asparagus.

But, trying to eat the day’s allotment of vegetables in one meal is not an easy task. That's why it's a good idea to start including veggies into your meals earlier in the day.

For breakfast, there are tons of delicious ways to enjoy a serving or two of vegetables. Think: sautéed spinach and pepper with black beans in a breakfast burrito, roasted potatoes and onions topped with a poached egg, or a tomato-filled frittata.

When it comes to lunch, we’ve always been such big fans of keeping prepared whole meal salads on hand, like this one and this one.

This salad is my new favorite as it incorporates sweet flavors of summertime and features massaged kale, a green then tend to hold up much better than other green leafies that quickly wilt and make your beautiful salad look a little sad.  

Here’s the recipe!

Wild Rice & Massaged Kale Salad

Ingredients:

2 cups wild rice, cooked and cooled

4 cups kale

¼ teaspoon salt

½ lemon, juice and zest

1 teaspoon cold pressed extra virgin olive oil

6 ounces blueberries, washed

1/3 cup dried apricots, chopped (about 8 -10 apricots)

½ cup pomegranate seeds

¼ cup toasted pumpkin seeds

¼ cup crumbled feta cheese (optional)

Dressing:

¼ cup orange juice

1 ½ tablespoon cold pressed extra virgin olive oil

Garlic, minced

Salt & pepper, to taste

Instructions:

1.      Place the washed, stemmed and cut kale into a large bowl.  Sprinkle with salt (about ¼ teaspoon), the juice and zest of ½ a lemon, and teaspoon olive oil. Massage the kale leaves between your hands, until you see the kale turn a dark, shiny green.

2.      To toast the pumpkin seeds by placing them in a dry skillet over medium heat. Stir the seeds with a wooden spoon until then begin to puff up and turn slightly golden. Remove the seeds and set aside.

3.      To make the dressing, whisk together the orange juice, olive oil, garlic salt and pepper. 

4.      Combine massaged kale, wild rice, blueberries, apricots, pomegranate seeds, pumpkin seeds, and dressing to a large bowl.

5.      Mix in the dressing.

6.      If desired, top with feta cheese.

  

Makes 4-6 servings.

Enjoy, preferably with those you love.