greens

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Everything Arugula – Benefits, Nutrition & How to Grow

By |June 27th, 2014|

Arugula with its aromatic, peppery flavour adds a wonderful dimension to a salad and to your sex life too. It is also known by other names such as salad rocket, garden rocket, roquette, rucola, rugula, or colewort. The scientific name of arugula is Eruca sativa. […]

8 Health Benefits (and Cautions) of Kale

By |November 12th, 2013|

kale and wood

Discover the newest superfood of the stars, its health benefits AND cautions.

“Every leaf of kale your chew adds another stem to your tree of life.” Ancient Turkish Saying

Kale was once called the ‘poor people food’ but now it’s the new trend. Celebrities like Angelina Jolie, Woody Harrelson, and Gwyneth Paltrow are all eating kale to feel better and keep the ‘sleek physique’ needed for stardom.

It is one of the my top Powerfoods!

Did you know?

  • There are over 50 varieties of kale
  • National Kale Day is celebrated on the first Wednesday of October.
  • Kale plants continue to produce late into winter. It is the perfect green for seasonal eating in fall or winter.
  • Kale needs a frost to become sweeter. The frost converts some of plant’s starch into sugar.
  • In Scotland, an invitation to “come to kale” was an invitation to dinner.
  • An adult hippopotamus at Washington D.C.’s National Zoo eats 10 pounds of kale a day!

8 Health Benefits of Kale:

1. Can help lower cholesterol levels.
The fiber fiber in kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease. It’s best when kale is cooked instead of raw.

2. Kale is a detox food.
It’s filled with fiber and sulfur which are great for detoxifying your body and keeping your liver healthy.

3. Low in calories
A cup of chopped kale has only 33 calories. Great for weight loss!

4. Great at fighting many cancers
Kale is rich in organosulfur compounds which are known to figh cancer, especially colon cancer.

5. Supports a healthy immune system.
Kale is full of sulforaphane which helps which nourishes the immune system.

6. Visual Benefits.
Kale is abundant in two carotenoids, lutein and zeaxanthin, which act like sunglass filters preventing damage to the eyes from excessive exposure to ultraviolet light.

7. Supports normal blood clotting, antioxidant activity, and bone health.
The high amount of Vitamin K helps nourishes those activities in the body healthy.

8. Great for helping digestion and elimination.
It is very high in fiber.

All greens are nutritious, but kale stands way above the rest. Kale has more iron than beef per calorie. Very high in in Vitamin K, full of powerful antioxidants and much more. Read all about it: Kale Nutrition.

History:

  • “Kale is the one of the oldest forms of cabbage, originating in the eastern Mediterranean. Kale is thought to have been used as a food crop as early as 2000 B. C.” Laurie Hodges, Ph. D. Extension Specialist
  • Kale originated in Asia Minor and by the 5th century B.C., the preference was for the larger leaf that developed into the vegetable we now know as kale.
  • The plant was brought to Europe around 600 B.C. by groups of Celtic wanderers. Early historic records on the Romans called it Sabelline Cabbage.
  • Kale was a staple crop in the Scottish Islands because of its hardiness; the Scots grew it in kale yards. Almost every house had a kale yard and preserved kale in barrels of salt.
  • English settlers brought kale to the United States in the 17th century.
  • Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.

How to Buy and Store Kale:

  • Always buy organic kale; it is grown with lots of chemicals making it one of the Dirty Dozen. The kale should be firm with fresh, with deeply colored leaves and hardy […]

Kale Calories and Nutrition

By |November 7th, 2013|

 kale  close up

I cup of kale only has 33.5 calories but it is the other nutritional aspect of kale that makes it a superstar.

All greens are nutritious, but kale stands way above the rest.  

  1. High in iron. Kale has more iron than beef per calorie.
  2. High in Vitamin K.  A diet high in Vitamin K can help protect against various cancers.
  3. Full of powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
  4. High in Vitamin A which is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
  5. High in Vitamin C. Good for your immune system and your metabolism.
  6. Very high in calcium. Kale has more calcium than milk per calorie, which helps prevent bone loss, and maintain healthy metabolism.
  7. Contains lots of anti-oxidant and anti-inflammatory flavonols, such as quercetin that help defend your body from the stresses of modern life.
  8. Filled many other nutrients and vitamins. (folic acid, vitamin B6, manganese, folate, alpha-lipoic acid, Glutathione potassium and magnesium) as well as those listed below.
  9. Over 45 different flavonoids in kale. Kaempferol and quercetin heading the list.

Kale Nutrition:

Amounts per 1 cup, chopped (67g)

Total Calories 33.5 (140kJ) or 2%

Protein 2.2g

Total Carbohydrates 6.7

Dietary Fiber 1.3g

Vitamin A 10302 IU or 206%

Vitamin C 80.4mg

Vitamin K 547 mcg or 684%

Thiamin 5%

Riboflavin 5%

Niacin 3%

Vitamin B6 9%

Folate 5%

Pantothentic Acid   1%

Total Fat 1%

Calcium 90.5mg 9%

Iron 1.1mg 6%

Magnesium 22.8mg 6%

Phosphorus 37.5mg 4%

Potassium 299mg 9%

Sodium 28.8mg 1%

Zinc 0.3mg 2%

Copper 0.2mg 10%

Manganese 0.5mg 26%

Selenium 0.6mcg 1%

Water 56.6g

Source: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Braised Kale

By |October 5th, 2010|

Kale has a high mineral content of manganese, some iron, calcium, and potassium and some vitamin E. Also it is rich in Vitamin A and C and phytochemicals, including sulforaphane and indoles, which may protect against cancer.

Green means Lean E-book

By |September 24th, 2010|

7 Health Principles to Simplify & Balance Your Life! 'Eating Green, Clean and Lean' cuts through the confusion, by starting you in the right direction with clear, simple health PRINCIPLES.

More Greens for You!

By |September 16th, 2010|

Quick, simple to make recipe of greens with a zingy lemon and a little crunch from the sesame seeds.

Greens Are Good for Us

By |July 20th, 2010|

The very simplest place to start with getting greens into our diet is to eat one big salad each day and make sure it is filled with mostly greens.  

Greens are full of vitamins A, K, D, and E which are fat soluble. To absorb these vitamins make sure to add a teaspoon of dietary fat, such as butter, olive or coconut oil, nuts, cheese or salad dressing. This will make sure your body absorbs all of the vitamins in the greens. Vitamin K helps calcium and phosphorus bind onto the bone protein matrix.

  Greens
 MIXED SUMMER GREEN SALAD Greens 

Ingredients:
1 handful, spinach
1 handful, arugula
½ head, red leaf lettuce
½  head, green leafy lettuce
1 medium bunch of parsley
3 Celery pieces, chopped
1 medium cucumber, sliced in rounds
¼ cup pine nuts

Directions:
1. Mix greens together in a bowl.
2. Top with celery, cucumber and pine nuts.
3. Serve with Mint salad dressing.

TIP:  If you are planning on this lasting for the next day, do not mix the cucumber in.  Put it in a bowl on the side and add to each serving of salad.  A mix of the basic ingredients without the cucumber will last 3 days in the fridge.

LEMON-MINT SALAD DRESSING
This is a refreshing tasty dressing with a little mint flavour.

Copyright © Diana Herrington  You are welcome to share this article with anyone who you think may benefit from this information as long as you give credit to Real Food for Life by including the link to the home page www.RealFoodforLife.com  or the direct link to this post.

10 Foods (and fixes) To Improve Your Mood

By |December 5th, 2009|

Don't Let SAD Get You Down In winter time when the days are short, many people (mostly women) suffer from Seasonal Affective Disorder (SAD). What was once thought of as a ‘silly mood’ that you should be shaking off by a bit of positive thinking and some hard work has now been recognized as a real physiological condition with real causes and luckily, real strategies to help. 10 Solutions (Fixes) which include real foods and powerfoods.

POWER UP YOUR DAY LIKE POPEYE!

By |April 15th, 2009|

We all know that that eating green leafies are good for us. Remember Popeye and what happened when he ate spinach. Yes, he became superhuman, and was able to protect and impress Olive Oyl.

The fact is: Less than 5% of people who eat a “healthy diet” eat enough greens.

Dietary Guidelines for American in January 2005 suggested that the average adult needs to boost their consumption of dark green vegetables by 200 to 300%.

Since we know greens are good for us why don’t we eat more of them? I think that mostly it is due to lack of really knowing the REAL Facts about these green leafies.

So that is what I am going to do is tell you all the benefits from eating lots of greens and how many you actually have to be eating to be enough. First of all let’s clarify which green leafies are really good for us. Basically the darker green they are, the more nutrients are in them. Good examples are: Romaine lettuce, spinach, Swiss chard, kale, collard greens, mustard greens, turnip greens, chicory, watercress, arugula, bok choy and parsley. 

spinach

Green Leafies are:

  • Full of vitamins A, K, D, and E which are fat soluble; to absorb these vitamins make sure to add a teaspoon of dietary fat, such as butter, olive or coconut oil, nuts, cheese or salad dressing. This will make sure your body absorbs all of the vitamins in the greens. Vitamin K helps calcium and phosphorus bind onto the bone protein matrix.
  • Rich in vitamins C, folate, iron and calcium. Folate promotes heart health, helps prevent certain birth defects, is necessary for DNA duplication and repair. Damaged cells not repaired can develop into cancer.
  • Rich in phytochemicals such as indoles that help stop cancer before it starts.
  • Full of flavonoids which protect against cancer, heart disease, allergies, ulcers, viral infections and tumors. • They are also great source of fiber.
  • Alkaline forming
  • Contains potassium is an essential mineral that is linked with proper blood pressure regulation and healthy heart function.
  • Contains magnesium which helps regulate the blood sugar.
  • And Glucosinolates, Indol carbinolsm, Beta-carotene, Sulforaphanes, Omega-3 fatty acids, Allylic sulfides, Seleniumm, Salicylates, Polyphenols, Flavonoids, Phytoestrogens, Genistein, Lycopene and Salicylates.

A whole page on each of these could be written but I am sure you get the idea….GREENS ARE GOOD FOR US!!!

One big reason many people do not eat enough dark green leafy vegetables is that they are not sure what to do with them.

Here are a few ideas:

  • Add lettuce and or spinach to sandwiches.
  • Add Romaine lettuce, spinach, Swiss chard, chicory, watercress, arugula, bok choy and parsley to salads.
  • Add […]

Raw Green Smoothie Part 2 with Bloopers

By |March 31st, 2009|

This is part 2 to our first 3 minute smoothie from 2 weeks ago. The bloopers were mistakes I made when I tried to have my daughter tape me. In the last cut you will see that the blender has sprayed green smoothie over the cupboards without me noticing for some time.

Other smoothie demonstrations include Diana’s Green Smoothie With a Difference and 3 Minute Green Smoothie

To be inspired about the benefits of green smoothies read 10 Reasons to Eat Green Smoothies

3 Minute Green Smoothie

By |March 12th, 2009|

This simple addition to your daily food has quite literally changed people’s lives. This was one of the recipes we talked about in the Radiant Energy and Healthy Slimness course.   The ingredients include: 10-12 almonds, 1 apple, 2 plus cups of organic baby spinach. Enjoy

More green smoothie recipes

Alkalizing Apple Green Smoothie

Papaya Kiwi Green Smoothie 

Delicious Grape Green Smoothie

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Copyright © Diana Herrington www.RealFoodforLife.com