Happy
Saint Patrick’s Day! Instead of the wearin’ o’ the green, this newsletter will
focus on the eatin’ o’ the greens!
In this newsletter:
Karen’s Healthy Eating Classes, March 2003
Learn
how to make healthy, delicious meals in under 15 minutes.
Saturday,
March 1st, 10AM-Noon, Jennings Memorial Barn, Marysville
Discover
the health benefits of soy, and learn how to cook with various soy products.
Monday,
March 10th, 7-9PM, Jennings Memorial Barn, Marysville
Food
and Mood ($18.00)
Discover
how your food choices influence energy levels, cravings, and emotions.
Thursday,
March 13, 7:15-9:15PM, Richmond Highlands Rec Center, Shoreline
Cooking
with Healthy Fats ($25.00 PCC members, $30.00, non-members)
Learn
how to include flax, oils, nuts, and seeds as a component of a heart-healthy
diet.
Friday,
March 14th, 6:30-9:00PM, Issaquah PCC
Soy-Sational
Eats ($18.00)
Discover
the health benefits of soy, and learn how to cook with various soy products.
Tuesday,
March 25th, 6:30-8:30PM, Frances Anderson Center, Edmonds
Cooking
with Healthy Fats ($25.00 PCC members, $30.00, non-members)
Learn
how to include flax, oils, nuts, and seeds as a component of a heart-healthy
diet.
Wednesday,
March 26th, 6:30-9PM, West Seattle PCC
Cooking
with Healthy Fats ($25.00 PCC members, $30.00, non-members)
Learn
how to include flax, oils, nuts, and seeds as a component of a heart-healthy
diet.
Monday,
March 31st, 6:30-9PM, Greenlake PCC
I
will be one of the featured speakers at Vegfest, held at the Fisher Pavilion at
the Seattle Center, the weekend of March 22-23. Come sample some delicious food, and learn more about vegetarian
eating. For more info check out the website at www.vegofwa.org/vegfest/
Dark Leafy Greens Are a
Nutritional Powerhouse
Just
one serving of dark, leafy greens such as kale, collard, spinach, mustard or
turnip greens are estimated to contain over 100 different phytochemicals.
Nutritionally, they are high in calcium (about 120-190 mg per cup), magnesium,
iron, potassium, phosphorus, zinc, in addition to vitamins A, C, E and K. They
are also high in fiber, folic acid, and dozens of trace minerals and nutrients.
Dark,
leafy greens also contain lutein and zeaxanthin, powerful antioxidants that
have been linked to reduced risk of age-related macular degeneration and lung
cancer. One of the most common causes of vision loss in the United States is
age-related macular degeneration (AMD). AMD is a degenerative retinal eye
disease that causes the progressive loss of central vision. The condition may
be hardly noticeable in its early stages. But when both eyes are affected,
driving, recognizing faces, watching TV and reading can become difficult.
As its name implies, the incidence of AMD increases with age. Causes of macular
degeneration are unknown, but genetics, diabetes and diet may be contributing
factors.
Studies show that eating greens such as kale, spinach and collards reduces the
risk of AMD. Try to incorporate 2 servings per day into your diet.
|
Sources of lutein and xeazanthin |
Micrograms of lutein and xeazanthin (combined) per 100 gram
serving (3 ½ oz) |
|
Kale, cooked |
15,800 |
|
Spinach, raw |
11,940 |
|
Turnip greens, raw |
8,440 |
|
Collard greens, cooked |
8,090 |
|
Spinach, cooked |
7,040 |
|
Romaine lettuce, raw |
2,635 |
|
Broccoli, raw |
2,445 |
|
Broccoli, cooked |
2,226 |
|
Zucchini, with skin, raw |
2,125 |
Favorite Product of the
Month
A super easy way to get your greens is to try Trader Joe’s
“Southern Greens Blend”. A mixture of collard, turnip, mustard greens and
spinach, they are prewashed and precut. The price is great at $1.99 a pound. So
all you have to do is toss them into your recipes!
Nutrition Tips
Now that you know what dark leafy greens are and their
wonderful nutritional benefits, what do you do with them? Here are some ideas:
·
Toss them into soups
·
Chop fine and add to spaghetti sauce,
scrambled eggs or frittatas
·
Boil or sauté them, and add to chicken or
cheese enchiladas
·
Make a salad with prewashed, bagged baby
spinach leaves
·
Add Bok Choy to an Asian stir-fry
·
Saute with olive oil and garlic, or try the
recipe below
Sauteed Greens with Toasted Pine Nuts and Currants
Preparation
time: 15 minutes
Toasted pine nuts and
sweet currants transform a simple side dish into a memorable accompaniment for
just about any entrée. This combination
is based on a traditional recipe from the Catalonia region in northeastern
Spain.
1/3
cup dried currants or coarsely chopped raisins
½
cup boiling water
¼
cup pine nuts
1 ½
pounds kale (or any type of greens)
2
teaspoons extra-virgin olive oil
¾
cup finely chopped onion
1
medium clove garlic, minced
1
tablespoon balsamic vinegar
Salt
and freshly ground pepper to taste
Place
currants in a small bowl and cover with boiling water; let plump for 5 to 10
minutes. Drain, reserving soaking
liquid.
Place
pine nuts on a cookie sheet and bake at 325° F. for 5 minutes, or until
golden brown. Set aside.
Wash
the chard leaves and strip the leaves from the stalks. Save the stalk for another use.
Coarsely
chop the greens. In a large skillet or stockpot with a lid, heat oil over
medium heat. Add onion and garlic and
cook, stirring, until softened, 2 to 5 minutes. Add greens and stir to coat with oil. Add 2 tablespoons of the reserved water, cover, and cook until
greens are wilted and soft, about 5 minutes.
Reduce heat to low, add currants and pine nuts; stir to mix well. Season with vinegar, salt, and pepper.
Recipe
adapted from Greens Glorious Greens! By Johnna Albi and Catherine Walthers
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