Tag Archives: fruits

More Greens, Please!

by grocery, health, kale, produce, recipes, vegetables, , , ,

When I mention to people that they should be eating lots of leafy greens I often hear them say, “oh, I eat a lot of salad.”  There are two problems with that statement. One is that salad in and of itself is not a leafy green vegetable, especially not if it's made with iceberg lettuce. Many people like it and it's certainly front and center at the grocery store, but it is nutritionally deficient.

I once heard JJ Virgin, celebrity fitness and nutrition expert, describe it as the twinkie of lettuces; she's got a point there and you should not be eating it. The other issue is that salad alone is not enough dark leafy green vegetables for a healthy diet, even if it's made with spinach which IS a dark leafy green.

Benefits to Adding More Leafy Greens to Your Diet

Brain Health

Cognitive challenges are on the rise. The good news is that a prospective study published in the American Academy of Neurology found that eating 1 serving a day of green leafy vegetables may help slow cognitive decline with aging! 

Healthy Aging

Again, leafy greens can help here too. Many contain beta-carotene which provides a youthful glow and actually is a natural sunscreen that works from the inside out. The beta-carotene stimulates cell turnover which helps with a reduction of fine lines and wrinkles, reduces dullness, and stimulates clearer skin.

Heart Health

A study published in the Journal of Royal Society of Medicine found that a high daily intake of green leafy vegetables significantly reduced the incidence of several types of cardiovascular disease.

Other benefits include improving your inflammatory response, balancing your blood sugar levels, boosting digestive enzymes which can improve your gut health, strengthening the immune system, strengthening your bones, detoxifying toxins, reducing cancer risk, and helping with stress relief. Wow, that is so many benefits – just from 2 to 3 cups a day. Now that you know how powerful they are, let’s look at some leafy greens that can be added to your diet.

Some Leafy Greens That Can Be Added to Your Diet

Kale

A powerful detoxifier which is also known to have anti-cancer properties, especially for breast, ovary, and prostate cancers.   Kale provides high levels of vitamins A, C, and K; very high in fiber it's also supportive to the digestive system. Kale chips are rising in popularity and can be a great way to eat a lot of kale with very little effort. 

Mustard Greens

Another great source of vitamins A, C, and K, plus some folate. Mustard greens tend to have a somewhat peppery flavor making them a better choice for more pungent dishes.

Turnip Greens

High in vitamins A, C, and K, plus folate (are we noticing a trend here?) turnip greens have a very pungent flavor and do best when steamed and served with heartier dishes.

Collard Greens

An anti-cancerous dark leafy green that are an anti-inflammatory food.  And like kale and mustard greens, collard greens are high in vitamins A, C, and K but also have high levels of folate, manganese, and calcium.

Spinach

Extremely nutrient-dense and being an excellent source of vitamin C, K, carotenes, and folic acid. It also is a very good source of manganese, magnesium, iron, and vitamin B2. Spinach has the ability to restore energy, increase vitality, and improve the quality of the blood. The flavor of spinach can be bitter with a slightly salty flavor. Spinach can contain a high amount of oxalates which can be problematic for some. You can check out more about this here. 

Swiss Chard

Both the stalk and leaves are edible and again have a bitter salty taste. Swiss chard is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also packed full of minerals such as magnesium, potassium, iron, and manganese. Swiss chard is a powerful anticancer food, especially for the digestive tract. Swiss chard, like spinach, can be high in oxalates.

Broccoli

A member of the cruciferous family and is an awesome source of vitamins A, C, and K as well as folic acid and fiber. Broccoli has anticancer effects, especially in breast cancer. Broccoli can be eaten raw or cooked. Both florets and stems are edible. The stem skin can be rather tough so peeling it can be helpful. You can then slice and sauté or roast.  

Cabbage

Another cruciferous veggie with powerful cancer fighting capabilities. It is packed with vitamin C, B6, potassium, folic acid, calcium, magnesium, and manganese. The phytonutrients in cabbage give it the anticancer properties. Cabbage can be eaten raw, cooked, or fermented (sauerkraut). 

You want to include a wide range of these wonderful vegetables in your diet to get a variety of benefits. You also want to include a larger amount than you are likely to eat in a salad. Try aiming for as much as 2 to 3 cups per day. To avoid confusion, that's measuring them before you cook them. All of these dark leafy greens can be cooked, steamed, sauteed, or added to soups and omelets. Plus, many of these can even be eaten raw.

Recipe

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.  

Collard Greens Smoothie Bowl

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Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings.  Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen

Notes

Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.
 

Leafy greens can be a powerful component to invest in your health, and there are so many to choose from to try. Breakfast, snack, lunch, and dinner are all opportunities to add more leafy greens to your diet. 

[expand title="Sources"] 

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815

 

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

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benefits of citrus fruits and peels

Top Health Benefits Of Citrus Fruits And Their Peels

by fruit, produce, recipes,
Have you ever noticed how difficult it can be to get a good lemon, grapefruit, or any of the other citrus fruits? They may look pretty but then when you open them up they're not a juicy as you'd like. It turns out there's a simple trick to tell if you're getting a good lemon or lime, you simply need to look and feel at the skin.  The smoother and less dimpled the skin is the juicier the fruit.  When it comes to grapefruits you want a thin-skinned fruit.  Thicker skins will feel spongier and will yield less on the inside.
 
With citrus fruits although you want to look for unblemished fruit keep in mind that discolorations in skin color are not necessarily blemishes.  Oranges or lemons with green patches on the skin can still be ripe.  You also want a firm fruit, not squishy (although be kind to other purchasers and don't squeeze too hard).
 
Citrus fruits, like oranges, lemons, limes, and grapefruits, are not just tasty—they’re also super healthy! Let’s take a look at why citrus fruits are so good for you and how you can use every part of them, even the peels!

Why Are Citrus Fruits Good for You?

Citrus fruits have a number of vitamins and minerals that will help keep your body strong and healthy such as:
 
  • Vitamin C: You're probably familiar with the fact that citrus fruit tends to be very high in Vitamin C which helps boost your immune system, and can help support your body when it comes to fighting off colds and other illnesses.
  • Fiber: It's always better to eat the fruit than drink the juice for vitamin C content because citrus fruits also provide fiber, which is helpful for your digestion.
  • Antioxidants: Another benefit of citrus fruits is their high level of antioxidants, which protect your cells from damage and help prevent diseases.
  • Hydration: Citrus fruits can help keep you hydrated due to their high water content, making them one of the top hydrating foods.
  • Low in Calories: In general citrus fruits are low in calories, if eaten, not when you drink the juice alone. This makes them a great snack, they're delicious, hydrating, and, thanks to the fiber, satisfying.

Don’t Throw Away the Peels!

Most people throw away citrus peels, but you'll be surprised to learn they’re actually very useful and nutritious. Here’s just a few ways that you can eat and use citrus peels:
 
  1. Zest: The zest (the outer skin of the peel) is full of flavor. You can grate it and add it to your cooking or baking for a bright, flavorful kick. If you have a lot of peels you can even freeze the zest so you've always got some on hand.
  2. Peel: Save the peels to add to ice tea, seltzer, and other beverages. Depending on which type of citrus and the recipe you can also add the peel to sauces and soups. Got too many? Freeze those too!
  3. Candied Peels: You can make a sweet treat by cooking the peels in sugar and water. These candied peels are delicious and can be used as a garnish or snack.
  4. Trash Can: A few citrus peels at the bottom of your kitchen or bathroom trash can will help absorb odors and add a slight citrus scent.
  5. Cleaning: Citrus peels have natural oils that are great for cleaning. You can use them to make a natural cleaner by soaking them in vinegar. Fill a canning jar with citrus peels, cover with vinegar and let sit for 2 weeks in a cool, dark place. Strain, add an equal amount of water, and pour into a spray bottle. Voila! Homemade citrus cleaner.
  6. Freshener: Dry out the citrus peels, put them into a fabric bag and use to store in your sock drawer or linens.
  7. Aromatherapy: The scent of citrus is refreshing, uplifting, and can make your home smell great. You can gently boil citrus peels on the stove, add a little cinnamon if you like. Or you can dry them out and place them in a bowl to make a space smell nice.

Fun Ways to Eat More Citrus

There are so many delicious ways to add citrus fruits to your diet. Here are just a few fun and easy suggestions:
  1. Smoothies: Add to your smoothies for a burst of flavor and vitamins. Be sure to either remove the peel or the pith, the bitter white part under the peel, so it's doesn't overwhelm your smoothie.
  2. Salads: Squeeze lemon or lime juice over your salad for a tangy dressing. Don't forget to add orange or grapefruit segments to the salad for a sweet twist.
  3. Snacks: Keep a bowl of clementines on the counter for a grab-and-go healthy snack.
  4. Drinks: Make your water more exciting by adding slices of lemon, lime, or orange. You can also make homemade lemonade or limeade.
  5. Cooking: Use lemon or lime juice to flavor your fish, chicken, or vegetables. The juice adds a fresh taste that makes your dishes delicious. If you're cooking iron-rich foods like leafy greens or beans, be sure to add a generous squeeze of citrus juice to make the iron easier to absorb.

Broiled Grapefruit with Cinnamon

Broiled Grapefruit with Cinnamon

Broiled grapefruit is a wonderful dessert. It's super easy to make and a refreshing, tangy addition to a summertime meal. When you broil it with just a little sugar and cinnamon it caramelizes the citrus sugars and adds a bit of a spicy kick from the cinnamon. It's also fabulous as an addition to a breakfast or brunch menu.
Whether you want to start your day with a burst of flavor or end a meal on a light, refreshing note, adding broiled grapefruit to the meal is a perfect choice.
I like to set it out before the meal and then pop it in the over while clearing the table. You'll want to savor the tartness and sweetness of the grapefruit while it's fresh out of the oven and still warm.
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Ingredients
  

  • Wash grapefruits and cut in half
  • Use a knife to separate each section from the peel so it's loose
  • Place in a baking pan (I usually get four into an 8 x 8 pan)
  • When ready to prepare this dish preheat the oven to broil
  • Sprinkle the grapefruit halves with cane juice crystals
  • Add a pinch of cinnamon to the top of each half
  • Broil for 3-5 minutes until the sugar melts slightly into the fruit

    Serve

Most Delicious Lemonade (or Limeade)

Most Delicious Lemonade (or Limeade)

There’s nothing so refreshing as a tall glass of old-fashioned lemonade on a hot summer day. It's a classic that everyone loves, especially when it's made from scratch.
This nostalgic treat is so simple to make you'll never want to use the storebought stuff again.
There are just a few simple ingredients—lemons (or limes), sugar, and water. You'll need one less lime simply because they're slightly more tart than lemons.
Make up a batch of this wonderful lemonade, quench your thirst, and lift your spirits. It's like summer in a glass
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Ingredients
  

  • In a large pitcher

    Juice 4 limes (or 5 lemons)

    Mix with 1 C. evaporated cane juice crystals

    Stir well until crystals are dissolved

    Add 6 C. water

    To serve add ice to a glass and add the lemonade

    For a slightly fancy presentation use a vegetable peeler to carefully cut a curl of lemon peel before cutting the lemon in half to juice it. Add the lemon peel to the glass after you've added the ice and the lemonade.

In Conclusion

Citrus fruits are very delicious and they're also incredibly good for you. They provide important vitamins, minerals, and other nutrients to help keep you healthy. Plus, you can use the peels in creative ways instead of throwing them away. So, go ahead and enjoy more citrus fruits in your diet—they’re a tasty way to stay healthy and happy!
 
 
[expand title="Sources"]
 

Sorice A;Guerriero E;Capone F;Colonna G;Castello G;Costantini S; “Ascorbic Acid: Its Role in Immune System and Chronic Inflammation Diseases.” Mini Reviews in Medicinal Chemistry, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/24766384/. Accessed 11 June 2024.

 

Mónica De la Fuente a, et al. “Vitamin C and Vitamin C plus E Improve the Immune Function in the Elderly.” Experimental Gerontology, Pergamon, 19 Oct. 2020, www.sciencedirect.com/science/article/abs/pii/S0531556520304666. Accessed 11 June 2024.

 

Yang He a b 1, et al. “Effects of Dietary Fiber on Human Health.” Food Science and Human Wellness, Elsevier, 11 Sept. 2021, www.sciencedirect.com/science/article/pii/S2213453021000677. Accessed 11 June 2024.

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