Not Your Grandma's Collard Greens

'Tis the season y'all. Farmer's markets are over flowing with lush greens - collards, Swiss chard, kale and spinach. As THE MOST powerful, nutrient-dense foods on earth you'll want to get some in every chance you can. Greens are full of B vitamins, minerals, protein (yes protein), iron, fiber and an symphony of other phyto-nutrients.

Grandma meant well, but cooking these babies for hours on end is not what you want to do. Take a look at some quick and easy methods, then head out and pick some up.

1. Green Smoothies - Whip up a luscious smoothie using non-dairy milk, some fresh or frozen fruit and a banana. Add ice and a handful of torn greens or spinach (skip the stems). Blend well and enjoy.

2. Green wraps - Remove the stem from the collard or chard leaves and place 2-3 tablespoons of your favorite filling near one end. Roll tightly and use a little hummus at the final end for 'glue'. Eat as is, or cut into pinwheels for a neat appetizer.

3. Green Ribbons - Chiffonade cuts make for a beautiful, easy-to-eat side dish. Simply roll your de-stemmed leaf tightly like a cigar. Using a sharp chef's knife, make thin slices all the way down. Unroll your ribbons and set aside.
Heat a small bit of olive oil gently (no smoke) in a pan and add a clove of minced garlic, some shallots or chopped onion. When these are translucent add the greens and toss gently until they are wilted and fork tender. They will be bright green. Finish with a little seasoning blend of your choice or simply a nice coarse salt.

4. Green Eggs No Ham - Follow the ribbon method above then chop the greens into fine pieces. Add them to your favorite omelet, quiche or scrambled egg recipe.

5. Perk up the Pasta - Add chopped greens or ribbons to your favorite pasta recipes and sauces to lend richness, color and lots of nutrients.

What's Love Got To Do With It?

Happy Summer!
It always amazes me, how a few bites of a warm cherry tomato, freshly plucked off the vine nourish profoundly.
The thoughts of Lewis Freedman, below, gave me pause.
See what you think.

Food for Thought

AN ESSENTIAL INGREDIENT

By Lewis Freedman, R.D.

 

"...I am writing about the impact of love and gratitude on the food we prepare, and the nutrition we receive from this food. 

Can thoughts of love affect the food we prepare? Can thoughts of gratitude affect our digestion? Can this love and gratitude actually affect our experience of taste? Of pleasure? Of satiety? Can these thoughts have an impact on how deeply we are nurtured by the food we eat?

Let’s look for a minute at the difference between nutrition and being nurtured. 

Nutrition is a science we know that whole plant based foods have a supportive impact on our physical health, in essence providing us with good solid nutrition. If we frantically put together a meal of brown rice, beans and vegetables, and gulp it down on our way out the door, do we receive the same quality of nutrition as we do when we sit down to a meal of brown rice, beans and vegetables that has been prepared in a relaxed environment, as when we sit with a good friend and take our time appreciating the food and company? Do we feel the same?

We might receive the same nutrition: the protein, carbohydrates, micronutrients, etc.; however, do we feel fulfilled in the same way? Are we deeply nourished by this meal?

I raise this as a question, a consideration. Can this be proved? Do we have to show this in a study to know on some level that it is true?"

Lewis Freedman, R.D. is an instructor for the T. Colin Camp

Spring Cleaning

As April begins everything is waking up around us. The first warm winds remind us that in no time we will be shedding our jackets and hitting the beaches. June is right around the corner...but a lot can happen between now and then. 

Want to get firmed up and cleansed from the inside out? Don't diet. Instead challenge yourself to eat MORE of the good stuff - hydrating, cleansing, nutrient packed plant foods.  

It's easy and delicious! Simply eat these 5 cleansing, body-building foods each day. You will be slimmer, stronger and lighter on your feet by June 1st.

My "Leap" program is like a detox, patterned after Dr. Joel Fuhrman's 'Eat to Live' challenge. It is designed to quickly jump you into healthy habits that will nourish your body and cleanse away toxins. There is no deprivation, so it is a perfect program for someone practicing a standard American diet 

(SAD).

You can make this as ‘cleansing’ as you’d like. Simply be sure to eat all the foods on the list every day in the amounts listed.

Do not add a lot of sauces, sugar or fats to the servings.

When eating salads be sure the dressings are all natural, using good oils like flax and extra virgin olive, vinegar and fresh herbs or herbal seasonings with some healthy sea salt. 

You can eat more of each item. You can eat other foods during the day. You're in control. The more cleansing, hydrating, nutrient dense foods crowd out poorer foods the better.   

Each Day Eat at least:

1 very large raw, fresh, greens-based salad of your choice. Add loads of interesting vegetables, and seeds.

2 large servings of vegetables, preferably raw and green although slightly cooked are fine. Choose fresh or frozen. 

3 pieces of fresh fruit
1/2 cup of beans or lentils 

¼ cup of raw nuts or seeds (do not exceed 1/2 cup) 

Drink half of your body weight in ounces of water.

  

Additionally: 

Do not eat past 8:00PM whenever possible

Get 7-8 hours of sleep each night.

Find a way to move - anything from a 20 minute walk to a full gym workout to a yoga class, everyday. 

Email me for more details or for a complementary 30 minute healthy lifestyle assessment - Patti@EmbraceHealthToday.com