Sunday, January 2, 2011

Top 5 Foods to Add to Your Diet in 2011! Part 2 of 5

Micro Greens with Pomegranate and Hemp Seeds
Eat Your GREENS!

No other vegetable can pack such a nutritional punch!  Calorie for calorie, greens are perhaps the most concentrated source of nutrition.  Regardless of what type of diet you follow (vegetarian/primal/raw food etc..) green vegetables have a big role to play.  While many may think greens are difficult to prepare or not palatable - nothing could be further from the truth.  In fact, once you learn to prepare greens and enjoy their diversity, you will begin to crave them.

Greens and Your Body
  • Chlorophyll builds the blood, stops bacterial growth, eliminates body odour, counteracts toxins, inflammation, radiation, builds a healthy gut and improves liver function.
  • Contain minerals including iron, calcium, magnesium and potassium .
  • High in fat soluble vitamins A,D,E and K -enjoy your greens with a good source of fat for absorption.
  • Contain  C and B vitamins and folate.
  • Contain many phytonutrients such as indole -3-carbinol, thiocyanates, zeaxanthins, sulforaphane and leutein and quereitin.  Anti-oxidants that protect cells from damage, display strong anti-cancer activities, prevent heart disease and stroke and decrease symptoms related to allergies..
How to prepare your Greens
Swiss Chard sauteed in Coconut oil with garlic and chili flakes
Greens can be enjoyed in a variety of ways.  Raw, steamed, sauteed, added to salads,soups, stews and casseroles.  While some may be hardier and others tender, often you may substitute one for another in many recipes.

Varieties of Greens
Spinach, kale, swiss chard, turnip/beet/mustard greens, brussel sprouts, broccoli, broccoli sprouts, arugula, watercress, parsley, collard greens, bok choy, lettuces and cilantro just to name a few.

Coconut-Curry Greens
2 cups chopped broccoli
2 cups chopped rapini
2 cups spinach
2 tablespoons coconut oil
1 tablespoon chopped ginger
2 cloves chopped garlic
1/2  chopped onion
1/2 jalapeno finely chopped
1 tablespoon garam masala
1 tsp tumeric
1 tsp fenugreek seeds
1/2 cup coconut milk
1/4 cup chopped cilantro
pinch of salt and pepper

1.Steam the broccoli, rapini and spinach in a stovetop steamer until bright green.
2.Place a large skillet over medium heat and add oil. Add onion, garlic and ginger and cook for 4 minutes. Add spices and stir well to toast. Stir in the steamed greens and let cook for 5 minutes.
Add coconut milk and heat through, add cilantro and season with salth and pepper.

Greens are fantastic - Eat them up!

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