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Fortunately for me, I do have an
affinity for leafy greens. After mistakenly eating an entire plate of raw baby
spinach from a salad bar as a teen, I realized this vegetable was my friend. It
was a pretty green color (sucker for pretty), versatile enough to pair with
virtually any protein, and very delicious sautéed with garlic (whether fresh or
frozen). With such a good experience with spinach, I branched out to other
green vegetables as an adult – Brussels sprouts, kale, collard greens, etc.
Having a balanced diet not only
allows you to smugly brag to your less healthy friends, but it allows your body
to work most efficiently. And yes, a balanced diet needs more than meat,
cheese, and beer. Vegetables contain many nutrients your body cannot make on its own.
Spinach – contains more iron in 6oz
than the equivalent amount of hamburger. While eating it raw has nutritional
benefits, so does cooking it. For instance, raw spinach is significantly higher in folate,
vitamin C, niacin, riboflavin and potassium however not the way to get
the most iron out of the vegetable. Boiling without salt and draining actually
increases iron by roughly a third. Also beware – frozen has only about half as
much iron as fresh. Finally, it’s good to note that spinach should not be your
only source of iron nor calcium, as the oxalates within the vegetable prevent
those from being absorbed by your body.
1 cup sautéed
provides: 41 calories, 100+%DV Vitamins K and A, 35%DV Iron
Source: www.whfoods.com
Conclusion:
Incorporate into diet as both raw and cooked for maximum nutritional absorption.
Broccoli – Another vegetable high in
Vitamin K and A, this is a great vegetable to include in your diet if you are
currently supplementing for a Vitamin D deficiency, as both nutrients help metabolism
of Vitamin D.
1 cup steamed provides: 55 calories, 100+%DV Vitamins K and C, 80%DV Vitamin A, 15%DV Vitamin E
Source: www.whfoods.com
Conclusion: Include a serving (as part of a 2-3 times a
week cruciferous veggie routine) for maximum benefit and be sure to not
overcook these little guys, as it will decrease both the nutrient value and
appeal of the food to picky eaters.
Brussels sprouts – As with broccoli, steamed
sprouts can provide some cholesterol-lowering benefits, because the fiber
within the little sprout does a better job teaming with the body’s mechanism to
excrete cholesterol this way. And who wouldn’t love to know that Brussels
sprouts top the list of cruciferous vegetables for the amount of cancer
protective Glucosinolates?
1.5 cup steamed provides: 84 calories, 100+%DV Vitamins K and C, 25%DV Vitamin B6
Source: www.whfoods.com
Conclusion: Include a 1.5 cup as a serving (as part of a
2-3 times a week cruciferous veggie routine) for maximum benefit and be sure to
not overcook these little guys, as it will decrease the amount of good stuff
and increase the amount of sulfur smell in your kitchen.
***Note***As with changing
anything about your diet, consult with your doctor first, as I am NOT a health
professional nor dietician; just a regular person who’s done a little research.
SBT Sautéed Lemon Garlic Spinach
Total Time: 10
min.
Yield: 2 one
cup servings
Ingredients:
2 pounds baby
spinach leaves
1 TBSP virgin olive
oil
2 TBSP minced
garlic (6 cloves chopped)
**that pre-minced
stuff is nasty, buy whole cloves and do the work yourself**
3/4 tsp freshly
ground black pepper
1 tsp plus a
little more of kosher salt
1 TBSP unsalted
butter
½ Lemon
Directions:
1. Clean
Rinse the
spinach well in cold water to make sure it's very clean. Spin it dry in a salad
spinner, leaving just a little water clinging to the leaves.
2. Sauté
In a very large
pot or Dutch oven, heat the olive oil and sauté the garlic over medium heat for
about 1 minute, but not until it's browned. Add all the spinach, and pepper to
the pot, toss it with the garlic and oil, sprinkle with a pinch of salt just to
help the spinach release water. Cover the pot, and cook it for 2 minutes.
Uncover the pot, turn the heat on high, and cook the spinach for another
minute, stirring with a wooden spoon, until all the spinach is wilted.
3. Finish and
plate
Transfer the
spinach to a serving bowl and toss with the butter, a squeeze of lemon, and a 1
tsp of sea or kosher salt. Do not discard all that nutrient packed water the
spinach releases – make sure to keep it all and enjoy hot!
SBT Quick Roasted Broccoli
Total Time: 15
min
Yield: 2 one
cup servings
Ingredients:
1 1/2 pounds
fresh broccoli
salt and pepper
to taste
olive oil
nonstick
cooking spray
Directions:
1. Preheat
Preheat oven to
400°F. Convection will move things along quicker, but bake works just fine.
2. Prep and
Maximize Nutrients
Trim the leaves
and tough ends from the broccoli stalks, before cutting the entire head into
small florets. Let sit for 3-5 minutes, as this will help facilitate
nutrients. In the meantime, cover a large
baking sheet with foil and a thin coat of olive oil. You can coat the sheet
with a brush or a small rubber spatula works too. Arrange the broccoli florets
on the sheet, leaving ample space between them - too close and they will steam
each other rather than roast. Sprinkle liberally with salt and pepper and mist
with a nonstick cooking spray.
3. Roast
Roast for 10
minutes or until tips of the florets are crisp but the broccoli is still bright
green.
Bright Green =
Nutrients; Greenish brown = you went too far.
4. Caution
These are
addictive and you may eat them all before you remember to share.
And lastly for
when you ARE NOT watching your fat and sugar intake...
Not Your Mother’s Brussels Sprouts
recipe courtesy
of Stew Leonard's Newington CT
Ingredients:
1TBSP unsalted butter
4 strips low-sodium
bacon diced 1/4 inch
1/2 small red
onion small diced
Two 8 oz.
package Stew Leonard’s shaved Brussels Sprouts
1/4 cup pure
maple syrup
1 oz. Water
Salt pepper to
taste
Directions :
1. Render
Add diced bacon to a frying pan, pre-heated at med
to high-heat, and render bacon till crisp
2. Saute
Add butter. When melted, add onions and continue to
cook onions until translucent. Add Brussels Sprouts and water. Continue to cook
for 2 to 3 minutes
3. Finish
Add maple syrup and cook an additional 2 to 3 minutes.
Sprinkle with salt and pepper to taste and serve hot.
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