Under the Median: All Greens Are Not Created Equal

My CSA box this week contained a LOT of greens - lettuce, arugula, Swiss chard, mixed baby lettuces, and more! So, this week I want to focus on giving you ideas for using all those greens and explain why all greens are not created equal.

God made a variety of green things for a good reason. Each gives us a different set of nutrients and micronutrients. Our bodies need more than iceburg lettuce to thrive and survive. I'm not hating on iceburg lettuce, mind you. I'm just saying that you need to explore the wide, wide world of greens. You'll find some surprises as well as some varieties that may take a time or two for your palate to adjust to their flavor. But, I'm hoping once you are armed with some ideas, advice, and information, you'll learn to love them all!

Before we get started:

Here's a reminder that this is the second post in my series on CSA boxes. If you missed my initial post, check out The Glory of Spring Produce!

WARNING!! I absolutely must add this cautionary information! Leafy greens contain some of the highest concentrations of Vitamin K on the planet. This vitamin is vital to bone health and blood clotting. But, if you are on blood thinners, you must be VERY careful to measure your vitamin K consumption each day. Having said that, it is quite possible to still eat leafy greens. My husband was on blood thinners for six months after a diagnosis of heart failure and a slight stroke. I kept a food diary and tracked every single mg of vitamin K that he consumed. With the food diary, the nutritionist, nurses, and I were able to balance his blood thinner medication and continue giving his body the nutrition, which enabled it to continue to rebuild and recover. DO check with your health practitioner if you are on blood thinners and ask about how the consumption of leafy greens will effect your medications.

WHY SHOULD YOU EAT YOUR GREENS?

Just exactly why should we want to be like Popeye? Because greens are POWERHOUSES of nutrition!

Greens are:

heart healthy

lower you chances of getting several types of cancer

low in calories

reduce high blood pressure and cholesterol

High in chlorophyl

a great dairy-free source of calcium

Greens:

boost nitric oxide levels, which relaxes blood vessels and lowers blood pressure!

fill you up without adding fat or cholesterol

help keep your system clean with their high fiber content

can help boost your iron levels

NUTRITIONAL PROFILE OF EACH TYPE OF GREEN

I mentioned in my introduction to this post that my CSA box this week contained several different types of greens. Let's take a look at why each one is special and what our bodies gain by eating them.

SPINACH

One cup of cooked spinach contains:

Vitamin K - nearly 1000%
Vitamin A - Just over 100%
Manganese - Nearly 75%
Folate - Two-thirds (66%)
Iron - One-third (36%)

* NOTE: Spinach can certainly be consumed raw or cooked and is very versatile. My family eats it every week in our salads. If you'd like to cook it, for best results and the least loss of nutrients, lightly steam spinach. I tell my boys that when it turns bright green, it's done. It should be tender, without being mushy.

KALE

Kale is:

Rich in lutein, which supports eye health and helps prevent glaucoma.

Is a source of prebiotic nutrients when paired with lentils.

Provides excellent cardiovascular support, lowering blood pressure and cholesterol.

An excellent source of vitamins K, A, and C.

*NOTE: Kale is best when "massaged". That's right. Cut the kale into small pieces, drizzle on some dressing, then grab it with your bare hands and massage for a few minutes until the kale softens. Do make sure your hands are clean first. But, I believe God gave us two hands as kitchen tools. ✋

LETTUCE

Magenta Lettuce. Look at the pretty red tips!

Leaf and head lettuces:

are low in calories

have high water content. (We don't think of our food as contributing to our body's need for water. But, it does!)

can trace their first cultivation back 4500 years to the Egyptians

red lettuces can help prevent restless leg syndrome, because it adds iron to your diet

romaine has the perfect balance of omega 3 to omega 6 fatty acids: a 2 to 1 ratio.

help with insomia! The white liquid you see when you break the leaves open is lactucarium. It helps the body rest and promotes better sleep.

All lettuces have a low glycemic index. This number (from 1-100) indicates the effect of that food on blood sugar levels. The lower the value, the lesser the impact of that food on your glycemic load. To lose weight, load up on foods low on the GI scale, like lettuce!

*NOTE: To maximize the health benefits of lettuce, combine different textures, colors, and varieties.

SWISS CHARD

Even I sometimes find out new information when I do research for articles. For instance, until today all I knew about Swiss chard was that we love eating it! But, now I have some really cool facts to share with you!

Swiss Chard:

is a member of the beet family

is also known as silverbeet, spinach beet, perpetual spinach, crab beet, and mangold.

one cup contains a mere 7 calories!

is high in vitamin K and provides a significant portion of Vitamin A as well.

has red veins. Conventional chard has red stems. Rainbow chard has rainbow stems, ranging in color from off white to purple to red. It makes a very pretty finished dish!

has a sharp taste (but not as sharp as kale). The bitter taste fades when you cook it.

*NOTE: If your Swiss chard is mature, it will have thick stems, much like kale. The stems are delicious, but they cook more slowly than the leaves. So, I always advise people to strip the chard by grabbing the bottom of the stem firmly with one hand. Place your other hand firmly around the leaves. Pull in opposite directions. The leaves will come loose, leaving the stem in your hand. Voila! You have separated the leaves from the stem! Slice the stems into 1/2 inch pieces, allowing the stems 10 more minutes cooking time than the leaves.

ARUGULA

Arugula:

has a sharp, peppery flavor, reminiscent of mustard greens

has a distinct oak leaf like shape

is called "rocket" across the pond in England

is a member of the cruciferous vegetable family

is related to radishes, kale, and cauliflower

NOTE: The taste of arugula is often a surprise the first time people try it. It is unlike any other dark, green, leafy vegetable. I LOVE it! Truly! I crave it in the middle of the winter. However, I will admit that the first time I tried it, I thought it was awful! So, please, please do give arugula a try - or two or three! If you find the flavor too sharp, add it in small quantities to salad or cook it. The heat mutes the sharp flavor. It is fantastic added to vegetable soup at the very end of the cooking time!

Recipe Suggestions:

Sauteed Kale With Apple Cider Vinegar

As a child, I don't remember cooked greens ever being consumed without a splash of vinegar over the top. It was only years later, that I learned this is apparently a Southern tradition. This makes sense, given the fact that my grandmother was raised in far Southern Illinois. It was she, who brought the addition of a sharp taste of vinegar added to greens at the last minute.

This recipe for sauteed kale is so easy and looks delicious! It has only three ingredients: onion, kale, and vinegar. Perfect!

Kale and Sweet Potato Salad

I made this salad last year and can't wait to repeat is this growing season! It's a Forks over Knives creation and is the perfect combination of sweet and tart flavors. Double the dressing recipe to be sure to have enough to anoint the greens. I also added a Tbsp of real maple syrup to the dressing. It was a whale of a kale salad. You could certainly serve it as a main dish salad on hot summer nights along with some homemade muffins and fruit.

Confetti Kale Salad

Confetti Kale Salad with a CRAM Muffin

Here's an easy to make kale salad that is very delicious. Instead of hemp hearts (which are quite expensive) you can sub sunflower seeds or just leave the nuts out altogether.

The CRAM muffins are a family favorite and are from Chef AJ. They are egg, dairy, salt, oil, and sugar free and can be made gluten free by using gluten free rolled oats.

Best Veggie "Big Mac" Burger with Arugula Slaw

I seriously cannot tell you how good this burger tastes. It was originally written for radicchio slaw. But, it would be absolutely perfect with a substitution of arugula! The photos on the recipe post are stunning! Do give it a try!

There you have it!

This week I gave you a primer on greens and a list of delicious recipes to try! I can hardly wait to see what is in next week's bushel basket of CSA goodness!

I'd love to know your favorite way to serve greens and which ones are your favorites. Leave your thoughts in the comments section.

Under the Median

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Sunday, May 26, 2019

All Greens Are Not Created Equal