IT’S ALL ABOUT THE FOOD
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
GLORIOUS GREENS
Okay, I’ll admit it, I am over the top at times. I love to shop for food. I love the produce section. I dream about farmer’s markets. I need psychotherapy for sure. I make my husband examine bunches of kale and broccoli rabe up close because they are just so gorgeous. Of all the produce, greens are my favorite by far. Yeah a tomato or an organic carrot with their wispy leaves maybe even a slim stalk of asparagus may catch my eye but the greens are glorious. Oh the greens!
Why is lettuce the only green vegetable that most Americans see on their table? This is probably the most important group of foods, and it is lacking so very much in our diet.
Leafy greens are great for weight loss as they are so low in calories. They are a powerhouse in reducing the risk of cancer, heart disease, diabetes and a myriad of other ailments. They are low in fat, high in dietary fiber, rich in folic acid, vitamin C, potassium, phosphorus, magnesium, and contain a host of phytochemicals. Their high content of vitamin K and folate makes them important for bone health and anti-aging. I like that part. Greens are a major source of calcium and iron. They help improve the working of our immune system. Be careful with spinach and Swiss chard as they contain oxalic acid and are not considered good sources of calcium. Leafy greens are loaded with antioxidants that have cancer protective properties.
They add a variety of vibrant colors and texture to any dish and run the gamut of flavor. Green can be used in stir fries, entrees, side dishes and salads. The list of available greens is endless - collards, kale, spinach, arugula, bok choy, Swiss chard and broccoli to name just a few. I make it a point to have something green with almost every meal, every day. We put them in our fruit smoothies, make a beautiful mix in every salad we eat for lunch, and saute or steam some up for dinner. We even oven-roast kale with olive oil, garlic and rosemary in a 250 degree oven till crisp. This makes tasty kale chips. So go grab a bunch of leafy greens today. Don’t forget, try to get them from farm markets or your favorite produce stand. Organic local greens are the best. Try ones that you have never eaten before.
Why is lettuce the only green vegetable that most Americans see on their table? This is probably the most important group of foods, and it is lacking so very much in our diet.
Leafy greens are great for weight loss as they are so low in calories. They are a powerhouse in reducing the risk of cancer, heart disease, diabetes and a myriad of other ailments. They are low in fat, high in dietary fiber, rich in folic acid, vitamin C, potassium, phosphorus, magnesium, and contain a host of phytochemicals. Their high content of vitamin K and folate makes them important for bone health and anti-aging. I like that part. Greens are a major source of calcium and iron. They help improve the working of our immune system. Be careful with spinach and Swiss chard as they contain oxalic acid and are not considered good sources of calcium. Leafy greens are loaded with antioxidants that have cancer protective properties.
They add a variety of vibrant colors and texture to any dish and run the gamut of flavor. Green can be used in stir fries, entrees, side dishes and salads. The list of available greens is endless - collards, kale, spinach, arugula, bok choy, Swiss chard and broccoli to name just a few. I make it a point to have something green with almost every meal, every day. We put them in our fruit smoothies, make a beautiful mix in every salad we eat for lunch, and saute or steam some up for dinner. We even oven-roast kale with olive oil, garlic and rosemary in a 250 degree oven till crisp. This makes tasty kale chips. So go grab a bunch of leafy greens today. Don’t forget, try to get them from farm markets or your favorite produce stand. Organic local greens are the best. Try ones that you have never eaten before.
BIO-INDIVIDUALITY
Our personal taste and preferences, natural shapes and sizes, blood types, metabolic rates and genetic backgrounds influence what foods will and won't nourish us. One person's food is another person's poison. That is why popular fad diets do not work in the long run. Like a tree leans towards the light we instinctively know what foods are best for us.
Sweet Potato - Walnut Salad on Arugula
Serves 4-6, Active time 35 minutes plus 20 minutes for roasting potatoes
Tangy Yogurt Dressing
½ c Plain Nonfat Yogurt
2T Apple Cider Vinegar
2T Chopped Sun-Dried Tomatoes (packed in olive oil)
1t Dijon Mustard
½t Sea Salt
¼t Ground Black Pepper
Salad
2 lbs of Sweet Potatoes (about 3 large)
1T Rosemary
2 Cloves of Garlic
2 C Trimmed and Halved Green Beans
1 C Coarsely-Chopped Toasted Walnuts
¼ C Fresh Parsley
8 C (4oz) Baby Arugula
Sea Salt and Pepper
Scrub sweet potatoes with a vegetable brush. With skins on, dice into ½” cubes. Toss with olive oil, rosemary and fresh garlic. Put potatoes on a cooking sheet or pizza stone. Place in a 250 degree oven for about 15 minutes. Periodically check the potatoes and flip with a spatula. Remove when golden brown. Cool.
Mix the dressing ingredients in the blender until smooth. Set aside.
Steam green beans until tender. Immediately rinse under cold water to stop cooking so they remain crisp. Let dry.
In a bowl, toss potatoes, beans, walnuts, and parsley with dressing.
Arrange over baby arugula. Sprinkle with sea salt and pepper to taste.
This delicious and easy salad supplies you with an incredible array of nutrients. Walnuts are high in anti-oxidants and are the richest source of omega-3s. Arugula is a great source of beta-carotene, vitamin C, calcium and vitamin K. Parsley contributes iron, potassium and vitamin C. Enjoy and feel great
This recipe is from Moosewood Restaurant Cooking For Health, available on amazon.com
Serves 4-6, Active time 35 minutes plus 20 minutes for roasting potatoes
Tangy Yogurt Dressing
½ c Plain Nonfat Yogurt
2T Apple Cider Vinegar
2T Chopped Sun-Dried Tomatoes (packed in olive oil)
1t Dijon Mustard
½t Sea Salt
¼t Ground Black Pepper
Salad
2 lbs of Sweet Potatoes (about 3 large)
1T Rosemary
2 Cloves of Garlic
2 C Trimmed and Halved Green Beans
1 C Coarsely-Chopped Toasted Walnuts
¼ C Fresh Parsley
8 C (4oz) Baby Arugula
Sea Salt and Pepper
Scrub sweet potatoes with a vegetable brush. With skins on, dice into ½” cubes. Toss with olive oil, rosemary and fresh garlic. Put potatoes on a cooking sheet or pizza stone. Place in a 250 degree oven for about 15 minutes. Periodically check the potatoes and flip with a spatula. Remove when golden brown. Cool.
Mix the dressing ingredients in the blender until smooth. Set aside.
Steam green beans until tender. Immediately rinse under cold water to stop cooking so they remain crisp. Let dry.
In a bowl, toss potatoes, beans, walnuts, and parsley with dressing.
Arrange over baby arugula. Sprinkle with sea salt and pepper to taste.
This delicious and easy salad supplies you with an incredible array of nutrients. Walnuts are high in anti-oxidants and are the richest source of omega-3s. Arugula is a great source of beta-carotene, vitamin C, calcium and vitamin K. Parsley contributes iron, potassium and vitamin C. Enjoy and feel great
This recipe is from Moosewood Restaurant Cooking For Health, available on amazon.com
Green Living Tip
For every dollar you spend on produce at the supermarket, only 5 cents goes to the farmer who grew the produce. Shop for locally grown fruits and vegetables at farmer's markets. It's better for you and great for our farmers.
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