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Great Glorious Greens
by
Deirdre Holmes
Текущий рейтинг: 4.0
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%20even%20contain%20Omega-3%20essential%20fatty%20acids.%3C/p%3E%3Cp%3EEating%20dark%20green%20leafy%20vegetables%20will%20help:%3C/p%3E%3Cp%3Epurify%20your%20blood%3C/p%3E%3Cp%3Eprevent%20cancer%20and%20other%20diseases%3C/p%3E%3Cp%3Eimprove%20circulation%3C/p%3E%3Cp%3Estrengthen%20immune%20system%3C/p%3E%3Cp%3Epromote%20healthy%20intestinal%20flora%3C/p%3E%3Cp%3Eimprove%20liver,%20gall%20bladder%20and%20kidney%20function%3C/p%3E%3Cp%3Eclear%20congestion,%20especially%20in%20lungs%20by%20reducing%20mucus%3C/p%3E%3Cp%3Esupport%20strong%20bones%3C/p%3E%3Cp%3Emay%20help%20prevent%20atherosclerosis%20by%20reducing%20calcium%20in%20arterial%20plaques%3C/p%3E%3Cp%3Esupport%20healthy%20regulation%20of%20inflammation,%20offering%20protection%20against%20inflammatory%20diseases%20such%20as%20arthitis%3C/p%3E%3Cp%3Ealkalize%20the%20body,%20aiding%20in%20disease%20prevention%3C/p%3E%3Cp%3Eslow%20your%20digestion,%20thereby%20supporting%20an%20even%20blood%20glucose%20level,%20which%20is%20beneficial%20for%20optimal%20weight,%20energy%20and%20diabetes%20prevention.%3C/p%3E%3Cp%3EWith%20so%20many%20greens%20to%20choose%20from,%20I%20encourage%20you%20to%20start%20with%20the%20greens%20you%20know%20and%20like%20best%20and%20eat%20them%20often.%20Then,%20be%20adventurous%20and%20expand%20your%20green%20horizons%20%E2%80%93%20you%E2%80%99ll%20be%20amazed%20how%20many%20you%E2%80%99ve%20never%20had%20before.%3C/p%3E%3Cp%3EBroccoli%20is%20popular%20among%20adults%20and%20children,%20and%20can%20be%20a%20good%20place%20to%20start.%20Add%20the%20florets%20to%20macaroni%20and%20cheese%20for%20a%20more%20colorful%20and%20healthier%20%E2%80%9Cmac%E2%80%99n%E2%80%99trees.%E2%80%9D%20Experiment%20with%20bok%20choy,%20nappa%20cabbage,%20kale,%20collards,%20watercress,%20nettles,%20broccoli%20rabe,%20dandelion%20and%20other%20leafy%20greens,%20by%20substituting%20them%20for%20more%20common%20greens%20such%20as%20broccoli%20and%20spinach%20in%20familiar%20recipes.%20Green%20cabbage%20is%20a%20nicely%20versatile%20vegetable,%20which%20can%20be%20enjoyed%20cooked,%20raw%20or%20fermented%20as%20sauerkraut%20or%20kim-chi%20(which%20adds%20probiotics%20to%20the%20list%20of%20nutrients).%20In%20addition%20to%20lettuce,%20greens%20typically%20eaten%20raw%20include%20arugula,%20endive,%20spinach,%20chicory,%20watercress,%20mesclun%20and%20wild%20greens.%20%20Another%20source%20of%20green%20leafy%20goodness%20is%20culinary%20herbs,%20so%20use%20parsley,%20basil,%20cilantro,%20tarragon%20and%20others%20liberally.%3C/p%3E%3Cp%3EPreparing%20Greens%3C/p%3E%3Cp%3ETry%20a%20variety%20of%20methods%20like%20steaming,%20boiling,%20baking,%20roasting,%20saut%C3%A9ing%20in%20oil%20and%20water%20saut%C3%A9ing.%20Boiling%20makes%20greens%20plump%20and%20relaxed.%20I%20recommend%20boiling%20for%20under%20a%20minute%20so%20that%20the%20nutrients%20in%20the%20greens%20do%20not%20get%20lost%20in%20the%20water.%20You%20can%20also%20drink%20the%20cooking%20water%20as%20a%20broth%20or%20tea%20to%20capture%20those%20nutrients.%20Steaming%20makes%20greens%20more%20fibrous%20and%20tight,%20which%20is%20great%20if%20you%20are%20trying%20to%20lose%20weight.%20Raw%20salads%20are%20also%20a%20wonderful%20food.%20They%20are%20crisp%20and%20refreshing,%20and%20offer%20live%20enzymes,%20which%20are%20otherwise%20destroyed%20by%20the%20heat%20of%20cooking.%3C/p%3E%3Cp%3EYou%20can%20use%20the%20chart%20below%20to%20help%20get%20into%20the%20habit%20of%20adding%20more%20dark%20green%20leafy%20vegetables%20to%20your%20diet%20%E2%80%93%20you%E2%80%99ll%20be%20happy%20you%20did.%3C/p%3E%3Cp%3EGreen%20Leafies:%3C/p%3E%3Cp%3ETried?%3C/p%3E%3Cp%3EHow%20Prepared:%3C/p%3E%3Cp%3EComments:%3C/p%3E%3Cp%3Eoptional%20additions:%201%20tablespoon%20lemon%20juice,%201%20tablespoon%20balsamic%20vinegar,%20chili%20flakes,%20parmesan%20cheese,%20almond%20slivers,%20raisins%E2%80%A6..%3C/p%3E%3Cp%3EHeat%20butter%20or%20oil%20in%20skillet%20over%20medium%20heat.%3C/p%3E%3Cp%3EAdd%20garlic%20and%20cook%20just%201-2%20minutes.%3C/p%3E%3Cp%3EAdd%20greens,%20toss%20to%20coat;%20add%20water%20and%20cook%20another%205%20minutes.%3C/p%3E%3Cp%3ERemove%20from%20heat,%20add%20salt,%20pepper%20and%20any%20other%20seasonings%20or%20toppings%20you%20like.%3C/p%3E%3Cp%3EBasic%20Steamed%20Greens%3C/p%3E%3Cp%3Ea%20bunch%20or%20bag%20of%20greens,%20washed,%20cut%20or%20torn%20into%20bite-size%20pieces%3C/p%3E%3Cp%3Ea%20steaming%20basket%3C/p%3E%3Cp%3E1-2%20tablespoons%20extra-virgin%20olive%20oil,%20flaxseed%20or%20sesame%20oil%3C/p%3E%3Cp%3E2%20tablespoons%20sesame%20seeds%3C/p%3E%3Cp%3Esalt%20and%20pepper%20to%20taste%3C/p%3E%3Cp%3EBring%202%20inches%20of%20water%20to%20a%20boil%20in%20a%20pot%20large%20enough%20to%20hold%20your%20steamer.%3C/p%3E%3Cp%3EAdd%20greens,%20cover,%20lower%20heat,%20and%20allow%20to%20steam%20for%205%20minutes.%3C/p%3E%3Cp%3EPlace%20steamed%20greens%20on%20serving%20dish%20and%20add%20oil,%20seeds,%20salt%20and%20pepper.%3C/p%3E%3Cp%3EFor%20many%20more%20delicious%20recipes,%20I%20c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