“GO
GREEN”
Sound advice for every generation!
— Katie Feldpausch, Registered Dietitian
“EAT YOUR BRUSSELS SPROUTS!” Could it be that
Mom really did have a great reason for forcing us to eat those green
veggies? I
bet she didn’t even know the full benefits. It turns out that green
vegetables are one of the healthiest foods you can eat! Green vegetables
are extremely beneficial, mainly due to their phytochemical content.
Phytochemicals are plant-based chemicals that are thought to reduce a
person’s risk of getting cancer in addition to having an abundant
array of many other disease fighting properties. Green veggies are also
particularly high in antioxidants such as vitamin C, carotenoids, and
flavonoids. The Brassica group (broccoli, cabbage, and Brussels sprouts)
are unique in the fact that they are rich in indoles, which have several
health benefits, especially for women, according to many recently published
studies. If that’s not enough, green vegetables are also plentiful
in other nutrients such as fiber, folate, B-Vitamins, Vitamin K and minerals
such as iron, potassium and calcium.
Go Green Everyday
Here’s some quick, healthy, tasty ideas:
• Layer a bed of spinach between high fiber whole wheat toast and a poached
organic egg for breakfast.
• Steam bite-sized pieces of broccoli or asparagus and let cool. Add strips
of roasted red pepper and drizzle a little vinaigrette on top. Yum!
• Add a bit of spinach to pasta before pouring the sauce on top. The heat
of the pasta will cook the leaves to perfection!
• After stir frying your favorite vegetable combination in a bit of olive
oil, add cabbage or bok choy. Be sure not to stir fry for them for more than
3-4 minutes so you can preserve all of the nutrients.
• Sautee a mix of sliced leeks, celery, green beans, asparagus, cabbage,
Brussels sprouts, broccoli or cauliflower fl orets, and peas. Heat 2 Tbsp honey,
2 Tbsp vinegar, 1 Tbsp oil and 1 Tbsp finely grated fresh ginger in the microwave
until the honey is melted. Pour over the cooked greens.
Roasted Asparagus Salad
Serves 6
1 1/2 pounds fresh asparagus
1 tablespoon olive oil
salt to taste
freshly ground black pepper
2 tablespoons vinegar
1. Preheat the oven to 350°F. 2. Prepare the asparagus by cutting
off
the last inch or so of the woody stalk. 3. Place the asparagus
stalks on
a baking sheet. Brush them with the olive oil and sprinkle with
salt and
pepper. 4. Roast in the oven for 10 minutes, until the stalks begin
to get
tender on the outside. (Thin asparagus spears will take less time
than thick
spears.) 5. Toss with the vinegar and serve. Enjoy!
