Recipe: Green Tea & Spinach Smoothie With Mixed Berries

This simple and delicious smoothie is great for those who need a pick-me-up to start off the day. Green tea will give you a boost without the jittery effects of coffee - plus it's much gentler on your system, and provides helpful antioxidants as well as energy. Spinach packs a punch of nutrition and protein, while the berries offer extra antioxidants and tasty flavor.

Green Tea And Spinach Smoothie With Mixed Berries
(Serves 2-3.)

(Photo credit: Shoot First, Eat Later)

Ingredients:

2 green tea bags
1 cup water, hot
3 cups spinach
1 cup raspberries, frozen
1 cup other berries, frozen
1 cup seedless grapes, frozen

Directions:

• Steep 2 green tea bags in 1 cup hot water for 2 minutes; discard tea bags. Cool for about 5 minutes.
• Put all ingredients in a blender and blend until smooth.

Going Vegan or Vegetarian? Make Sure You Get These Essential Nutrients

Veganism seems to be all the rage these days, but how healthy is it, really? I recently read a very interesting article by a former vegan, and feel even more comfortable with my decision to continue including animal products in my diet. However, many people could benefit from a short stint without meat, and many cleansing diets require you to avoid animal products for a certain amount of time, so even if you're not a die-hard vegan, you may have some questions about this lifestyle. If you are considering switching to a vegan or vegetarian diet, you may be concerned about getting everything you need to stay healthy.  While there are a lot of essential vitamins and minerals in animal products, these vital nutrients are available in vegan diets as well.  For many people, there’s no need to take extra supplements everyday; simply eat the right foods to provide you with a healthy, well-rounded diet.  (Keep in mind these suggestions may not be appropriate for everyone, as every body is different. Before undertaking a major dietary change, it's a good idea to consult with an experienced nutritionist who is well educated in both vegetarian and traditional diets.)

"V" icon as as symbol for vegetarianism/veganism. (Photo credit: Wikipedia)

Here are some of the major nutrients a vegan diet might be missing and non-animal sources for them. 

* Iron.  It is especially important to get iron in your diet if you are a menstruating woman, because it is often lost during your period.  There are many options for getting iron including sea vegetables, legumes, soy, raisins, figs, and broccoli.  You may also consider eating a fortified breakfast cereal; these have extra iron added.  You should also be sure to get adequate vitamin C so the iron is absorbed.

* Calcium.  Contrary to what the dairy industry wants you to believe, you do not have to drink milk to get enough calcium in your diet.  Many green leafy vegetables are great sources of calcium.  Soy products, such as fortified soy milk and tofu, are good calcium sources as well.  You can also find orange juice on the market that has added calcium.

* Protein.  While meat and eggs are the best way to get protein, you can still build strong muscles by finding protein in other foods.  Soy products, nuts and nut butter, seeds, beans, grains, and vegetables all contain protein.  You should eat a variety of these foods for optimum health.

* Vitamin D.  This nutrient is essential for proper absorption of calcium, and it's one nutrient often sorely lacking in a vegan diet.  The best way to get it without drinking milk is from good old sunshine.  You don’t need to go tanning, just take a daily walk or do some reading outdoors.  If you don’t want to go to a tanning salon during the winter, you can try some fortified soy milk or breakfast cereals. 

Vitamin B12 Gummies. (Photo credit: icethim)

* Vitamin B12.  This is one of the harder nutrients to get in a vegan diet because there are no non-animal natural sources - and it is essential for good health.  Fortified soy milk and cereals have added B12, but you may still need a daily supplement in this case. (As noted in the article referenced above, some people will not absorb B12 well from supplement sources. A simple blood test will tell you if you are deficient. if you are not absorbing supplemental B12, a strictly vegan diet may not be right for you, as deficiency in this vitamin can cause serious health problems.)

* Zinc.  This nutrient is usually found in milk products, but is also available from soy products, dried beans, and nuts.  You can also find zinc in fortified breakfast cereals.

Remember, while you can get nutrients from supplements, fortified cereals, and other unnatural sources; the best and healthiest way to get nutrients is naturally.  Try to incorporate as many natural nutrient sources as you can into your diet for a healthy animal product free life.  And remember, if you begin experiencing health problems after being vegan for a period of time, it's okay to include a few animal products here and there! Not everyone can thrive on a solely plant-based diet.

Garden Salads - The Ultimate Antioxidant Food

One could say that a fresh garden salad is the best source of antioxidants you can find. A variety of colorful vegetables, picked straight from the garden, and eaten raw, is packed with vitamins and antioxidants at their finest. However, don't just think of salads as a bowl full of lettuce - the best and healthiest salads take a more creative approach, and can incorporate a wider variety of fruits and vegetables than you might first imagine.

A simple garden salad (Photo credit: Wikipedia)

Growing a salad garden is all about looking forward to the harvest.  In our imagination, all our hard work seems to come together in one big salad bowl.  No matter what we plant, we can see it all freshly picked and served right out of the garden in all its glory with a nice, light dressing. 

But, sometimes our imagination doesn't quite take shape when we start planting. We suddenly get limited in our thinking when it comes to salads.  We know we should plant some lettuce.  We know we should plant something to go on top of the lettuce, like tomatoes, and cucumbers.

From the first glimmer of the perfect garden, to the reality of the harvest, something gets lost.  It could be all the hard work, or it could be there are too many choices.  Perhaps we fall into the same pattern each growing season.  No matter what the reason, our beautiful harvest salad bowl becomes mundane - and less healthy than it could potentially be.

Is there something we could do between planting leaf lettuce for the bottom of our salad and planting tomatoes for the top?  There sure is!  We can get our bountiful gourmet salad back in our imagination, in our garden, and on our table by following a few simple tips to create the basis for our beautiful and healthy salad - you'll add a lot more antioxidant vitamins - not to mention flavor!

Choose Creative Greens For Your Salad Base

Sometimes all a gourmet garden salad needs is different types of greens to make it something unique, interesting, and more flavorful. Step away from the standard lettuce varieties you've planted year after year and consider the countless varieties of lettuce available, and so much more.

You'll recognize some of these greens from a fancy dinner menu.  Why not include them in your own garden and on your own table?  Plant gourmet greens like arugula, endive, Bibb, Boston, radicchio, watercress, and spinach (packed with vitamins & antioxidants) along with the better known varieties of romaine lettuce and  red and green leaf lettuce. A mixture of young salad greens, sometimes called mesclun, can also be found in the garden supply shops to plant for your gourmet salad.

A garden salad with lettuce, sundried tomatoes, cherry tomatoes, beets, cucumber and feta cheese (Photo credit: Wikipedia)

Think beyond lettuce and plant vegetables like kale, kohlrabi, mustard, Swiss chard, escarole, and collard greens.  And don't forget red and green cabbage. There are many vegetables that can be turned into the 'bed' to create a new and interesting salad.  For instance, grow broccoli and use the stems to create a salad by shredding the tender insides.  Shave curls from firm fresh cucumbers to create another surprising basis for a salad bowl.

Sweet onions tossed with balsamic vinaigrette can also form the 'bed' of your salad.  Add more crunch with sweet carrot shreds, or even a bit of spicy 'bite' with chopped radishes.  Who says a salad has to be 'green?'  But, if you want to include some green to keep the comfort level of your salad, flash-blanch some string beans and toss in with the onions.  Or, try tossing your sweet onions and balsamic vinaigrette salad with snow peas or cucumber slices.  Your 'greens' – the bed or basis of your salad – can really be any color, just as long as it can support the other ingredients.

As you can see, the bed or greens of a good gourmet salad can be as varied as the toppings - and more variety means more antioxidants.  Look beyond a leaf of lettuce to find the surprising ingredients needed to bring your dreams of a glorious - and super healthy - garden salad to light.

Be sure to check back Friday for a really tasty gourmet garden salad recipe packed with vitamins, antioxidants, and flavor!

Collard Greens: The Quintessential Southern Green

This week we are focusing on another super delicious and nutritious fall green. Collards like cool weather, so they are growing great right now - you should be able to find them at just about any farmer's market, or even in many grocery stores.

Image via WikipediaWhen you think Southern cooking, you can't think too long before considering collard greens.  This staple of the Southern diet has a long history and many fans who have perfected cooking their “collards” for generations. Let's take a little closer look at what makes these leafy greens so special.

What are they?

Collards belong to the cabbage family of leafy vegetables which, depending on the climate, can be a perennial or biennial plant. The broad dark green edible leaves can have a slightly bitter taste if they get too mature, and are best when picked as soon as the leaf reaches full size. Also, the cooler the weather, the sweeter the greens.

Even though collard greens are available all year long, they are actually at their peak in the colder months. These greens have taken a strong hold on the Southern culture of the United States, and found their way into homes for generations, much like other greens such as mustard, chard, turnip, and kale. And, collards are actually found in many other regions around the world.

History of Collards

Ancient Romans and Greeks grew and ate collard greens as early as the 4th century B.C.  The American use of collards began when African slaves brought their knowledge of creating meals from the green tops of vegetables to the colonies.  Often forced to use whatever leftovers they could find after the meal was made for the “big house,” these slaves learned to boil up the tossed-aside green tops of the vegetables they prepared.  Slow cooking with a mixture of greens, pig's feet, or ham hocks yielded a much needed meal. The juice left from cooking greens, sometimes called pot likker, or pot liquor depending on your region, was also consumed.

As these recipes started to make their way out of the slave quarters and into the plantation kitchens, the recipes were expanded and shared in what now has become a solid Southern tradition of “soul food.”  But this leafy green is just as well known in Brazil, Portugal, and the Kashmir region and is so nourishing that it is considered a mainstay in these areas just as it is in America's South.

Health Benefits

Collards are known for having the best ability to bind bile acids in the digestive tract for easy consumption, thereby reducing cholesterol levels in the entire body. Cooking or steaming the greens is a much better way to produce this benefit than eating the raw greens. And the taste is also improved in the cooking by most people's standards.

Whenever we talk about collard greens, we have to mention the four compounds called glucosinolates.  These compounds offer protection against cancer by helping detoxify and reduce inflammation in the body.  Like other cruciferous vegetables such as broccoli, cauliflower, cabbage, and bok choy, these benefits make collards a highly-recommended part of healthy diets.

Image via WikipediaFun Facts

The state of South Carolina, the second largest producer of collards, attempted to pass a bill to make collards the official Leafy Green of the state. Many people who enjoy “soul food” along with the heritage that comes along with this African-American tradition, appreciate the idea of levitating this common green to higher status.  The word “collards” is derived from the word “colewort” or “cabbage plant.”

In the Southern states, when a family cooks up a big pot of greens of any variety, it is lovingly referred to as a “mess of greens.” The actual distinction between a pot of greens and a mess of greens all depends on the size and tradition of the family.  A New Year's tradition calls for the consumption of collards and black-eyed peas to bring good luck and a prosperous year. You might also use collard greens to do everything from curing headaches to warding off evil spirits.

How to Eat

Traditionally, collards are boiled or simmered with ham, pork, or bacon, or any salty or cured meat, and often served with cornbread to complete a true Southern-style dish. Often you'll find a jar of hot sauce or pepper sauce alongside for those who feel adventurous.

The greens make a great addition to brown rice, white rice, potatoes, pasta and quinoa. Using a flavored stock with these combinations will add a richness to the dish. Collards can also be sautéed with onions and oil or bacon grease. You may like to add a bit of brown sugar or even apple cider vinegar to kick up the flavor.

Image via WikipediaIn Portugal, a popular soup called Caldo Verde (green broth) is served made with collards or kale along with potatoes and onions. This soup is often served during weddings and other celebrations.

Collards are an important part of American heritage, but also around the world, and the ancient civilizations that enjoyed them are a testament to their longevity in our culinary history. These simple greens have dressed-up tables and warmed-up bellies for generations of families who learned that cooking sometimes meant inventing delicious filling dishes from what we gathered, foraged, and cultivated.

For some tasty collard recipes, be sure to check back later this week!

Chard Packs A Nutritious Punch In A Colorful Package

Chard is one veggie I am always on the lookout for recipes for - since it grows well year-round, I tend to get lots of it in my CSA shares. Whether it's because there are so many ways to use it, or just because it's just so yummy, somehow I never get tired of it.

Image via WikipediaYou may know chard by a number of different names, like Swiss chard, spinach beet, mangold, or silverbeet.  But no matter what you call it, chard is a delicious and very nutritious green.  It has a wealth of nutrients and over a dozen antioxidants, making it one of the best leafy vegetables for healthy diets.

What is it?

Chard is a cousin of the beet.  However, only the stalks and leaves of chard are edible, even though, like beets, they have a bulb that grows beneath the surface of the ground.

The green leaves are bright green, or sometimes saturated with a deep red and white tint. The stalks of the chard plant can range in color between orange, white, red, and yellow.  A variety of chard can sometimes be found packaged together as rainbow chard.

History of Chard

Ancient Greeks and Romans used chard for medicinal purposes as early as the fourth century B.C.  It is native to the Mediterranean region, found mostly in Italy, France, and Spain, but is now also grown in America.

The word Swiss was added to the word chard by 19th century seed catalogs to help distinguish this vegetable from the French spinach varieties.

Health Benefits

Chard is considered one of the world's healthiest vegetables for several reasons. It has at least thirteen known antioxidants, including syringic acid, which helps regulate blood sugar levels, and kaempferol, known for its ability to benefit cardiovascular health. The stems and veins of the plant also have nutrients called betalains that help reduce inflammation and detoxify the body.

As if that's not enough, chard is an excellent source of vitamins K, A, and C, as well as a long list of nutrients that includes, calcium, iron, zinc, and phosphorus. Chard is also low in fat and cholesterol, and contains protein and dietary fiber.  This very common green leafy vegetable is actually quite unique for its arsenal of healthy benefits.

Image via WikipediaFun Facts

The word “chard” actually comes from the Latin word carduus which means thistle.  As this “carduus” was being heavily cultivated in France, the word evolved into the French word “carde” which in English evolved into “chard.” 

Another source indicates that the word "chard" was adopted by the French in order to distinguish it from a similar celery-like vegetable called cardoon.  No matter what you call it, chard certainly has developed somewhat of an identity crisis.

How to Eat It

Like many other leafy greens like kale and spinach, chard can be sautéed, grilled, roasted, or steamed as a side dish of its own or as an ingredient in casseroles mixed with rice, quinoa, or pasta. You can eat the younger plants raw, but it has somewhat of a bitter taste that may be too harsh-tasting for most people.

Lots of Mediterranean dishes feature chard as part of the recipe. If stored properly in the refrigerator, chard can last up to two weeks. However, if kept longer, it tends to develop a bitter taste, so it is actually best if eaten within a week from picking. One of the best ways to cook chard is to boil it in a similar way you would other greens, making a traditional Southern dish that has a long history in America. Another simple recipe is to saute quickly in a skillet and toss it with some lemon juice, olive oil, and garlic.

Vegetarians frequently use chard in recipes, and one healthy idea is to create a spicy vegetable tart pie using tofu, egg whites, mushrooms, and a crust made from various seeds and walnuts. 

During the peak season for chard, stock up and try adding this green to soups, pasta, quiche and other baked vegetable and cheese dishes.  The nutritional benefits are incredible and you'll be enjoying a time-honored member of the family of greens!

(Check back Friday for a tasty chard recipe!)

Organic Products and Raw & Living Foods

Fortunately for those of us newly interested in eating organic and fresh or raw foods, there are lots of products out there. Natural and organic foods used to be found only in natural food stores, and those could be few and far between. While not as ubiquitous as McDonald’s, there ARE many more stand-alone stores. And the grocery chains are catching on too, with more organic selections than ever before. If you don’t see them in your grocery store, just ask. You’re probably not the only person in your neighborhood who’d like to see more of these options.

Many grocery stores now feature sprouts and other living foods in the produce aisle. Of course, if they don’t, there’s nothing easier to grow for yourself than sprouts!

Image via Wikipedia

There are also tons of sites on the Web where you can order raw and living foods. Just do a search on raw foods and you’ll come up with a lot of different places to order the foods you’d like to buy. Many of these sites are also full of useful information, to help you learn about eating raw and living foods, and help educate you on the specific food values. (You may also wish to join a local CSA or frequent your local farmer's market - a great source of fresher foods with more nutrients. A CSA may even deliver a weekly share of fresh produce to your door. For more info on CSAs, visit http://www.newholisticliving.com/csa.html.)

What else? Experiment with what you like. Take the time to learn a little about what the different nutrients in foods do for you. Just a few examples:

Cabbage – High in Vitamin C; important for healthy cell function.

Shitake mushrooms – contain essential fatty acids and antioxidants to support a healthy immune system (I get these in my CSA every week - they are awesome!)

Kale – Rich in fiber and helps reduce calorie intake with less hunger. We like that! (Another common CSA item.)

Barley – Loaded with niacin, fiber and iron and is important for healthy blood sugar.

Pumpkin – Very rich in fiber and vitamins; also helps reduce appetite by filling the stomach with indigestible fibers.