Dark Leafy Greens To The Rescue

 Health benefits of dark leafy greens   

With today’s pace and high levels of stress, many of us suffer low energy along with assorted other maladies and health conditions. As we age, we may develop high blood pressure, high cholesterol or acid reflux. Even those with no prior weight challenges may notice an expanding waistline. 

Dark leafy greens to the rescue

This spring, make room for some dark leafy greens among your flower gardens. Dark leafy greens – including Swiss chard, dandelion greens, collard greens, arugula, turnip greens, bok choy -- yield an abundance of health benefits you won’t want your body to miss out on. These powerhouse greens offer hefty doses of vitamins, minerals, and fiber.

In addition to fiber, dark leafy greens supply nutrients such as folate, vitamin A, vitamin C, Vitamin K, vitamin E and minerals - magnesium and potassium, nutrients often in short supply in the diet of many individuals. Consuming just 1 ½ cups cooked per week contributes significantly in promoting, and maintaining good health and managing nutrition related conditions.

Here is the rundown on their function in the body and health:

Folate is abundant in  green leafy vegetables. The name folate is derived from the word foliage. A deficiency of this nutrient can result in anemia, diminished immunity, and abnormal digestive function.

Vitamin A plays a major role in eye health, cell reproduction, growth and the immune system. In leafy greens vitamin A is in the beta-carotene form, which the body converts to active vitamin A as needed.  In animal products Vitamin A is already in its active form.  

Vitamin C is often associated with citrus fruits but surprisingly leafy greens offer a substantial amount as well.  Vitamin C protects against infections, is an antioxidant, maintains collagen and helps absorb iron from food.

Vitamin K is essential for the blood clotting mechanism.  Individuals on blood thinner medication need to manage the intake of these vegetables.  

Vitamin E is an antioxidant and guards the body against free radicals that can damage lipids and lipoproteins. This can create inflammation and cell damage associated with the aging process and chronic diseases.

Magnesium has many important functions in the body. It is essential for strong bones and teeth; proper working of muscles and nerves including the heart and a strong immune system. It also works to fight inflammation.

Potassium plays a major role in maintaining fluid balance. Studies show that diets with ample potassium are associated with reduced risk of cardiovascular disease.  

Fiber content of dark leafy greens is impressive as well. They contain about 4 -5 grams of fiber per 1 cup cooked. Fiber keeps the intestinal tract healthy.

In addition to their vast array of nutrients, these dark green leafy vegetables are easy to grow and prepare. Enjoy those colorful green leaves from your garden or the supermarket shelf.  Take advantage of the nutritional contribution of these flavorful vegetables and take pride in feeding your body well.

Cooking Tip:

While many leafy greens are fabulous tossed in salads, sautéing them in olive oil, garlic, lemon, and herbs brings out a rich flavor. Check out my version of sautéed spinach with raisins and pine nuts.  Adapted from my cookbook Delicious Simplicity Recipes for Today’s Busy Life.

 Sautéed spinach with raisins and pine nuts. Easy, simple and delicious.  

Bring Eating From Within to your workplace! Contact me to learn more about my corporate wellness programs.

Anna Tourkakis is a nutritionist, author and founder of Eating From Within Nutrition. She provides nutrition advisory services and healthy eating programs to companies and individuals to help clients manage health conditions and maintain healthy eating lifestyles.  Anna can be reached at anna@eatingfromwithin.com

T. 781 334-8752; www.eatingfromwithin.com  

Get your Magnesium!

Beans with Swiss Chard and Tomatoes. A delicious way to get magnesium in in your diet. One half cup of cooked beans contains 61 mg and one half cup cooked Swiss chard contains 75 mg. Women need 350 mg and men need 400 mg of this macro mineral. This recipe supplies more than one third of your day’s needs. Magnesium  helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy. Magnesium is plentiful in beans and leafy greens such as Swiss chard and beans.

Beans with Swiss Chard and Tomatoes.

Serves: 2       

 1 small bunch red Swiss chard, leaves only.

1- 15 oz. can cannellini beans, rinsed and drained or home cooked

1-15 oz. can diced tomatoes 

¼ cup reduced-sodium chicken broth

1 tablespoon chopped basil

¼ teaspoon hot pepper flakes

2 tablespoons grated Parmesan cheese

1/4 teaspoon salt or to taste

Heat oil in a medium nonstick skillet. Add garlic, cook for one minute. Add Swiss chard and sauté over medium heat, 2-3 minutes.  Salt to taste. Add tomatoes and chicken broth and cook for 10 minutes, stirring occasionally. Add beans, basil and pepper flakes; simmer 3-5 minutes. Remove from heat, transfer to serving dish and sprinkle with Parmesan.

Tip: Kale, escarole or spinach make great substitutions for the chard.  Red and green Swiss chard can be used interchangeably.

Sauteed Spinach With Raisins and Pine Nuts

Dark green leafy vegetables are a treasure trove of vitamins, minerals, and fiber they are fabulous on the dinner table as well!

While many leafy greens are fabulous tossed in salads, sautéing them in olive oil, garlic, lemon, and herbs brings out a rich flavor. Check this version of sautéed spinach with raisins and pine nuts. Most leafy greens can be cooked this way. 

Sautéed spinach with raisins and nuts 

Serves 4         prep time: 5 minutes            cooking time: 4-5 minutes

 Raisins and nuts are frequently used in Southern Italian cooking. My husband and I had this at an Italian restaurant and I have been making it at home ever since. We prefer our version as it contains much less oil and salt. 

1- 16 oz package baby spinach, washed 

2-tablespoons olive oil

2 clove garlic

¼ cup raisins

¼ cup pine nuts or slivered almonds

Salt and pepper to taste

1. In a medium size skillet, heat oil over medium high heat. Add garlic and cook for 1 minute.  Add spinach (Pan may seem too small as raw spinach has a high volume but it cooks down a lot) and raisins. Cook for about 2 minutes until just wilted, stir frequently.  Add nuts and cook for 1-2 more minutes.  Season with salt and pepper to taste.

Serve.

Eat To Lower Cholesterol

Pineapple and Strawberries with Spiced Honey

Food choices that lower blood cholesterol levels

High blood cholesterol is a leading risk factor for heart disease. Heart disease is the number one killer of both men and women in the United Sates. Despite its harmful effect, cholesterol is a vital component in our bodies. It is used to make hormones, digest fats and make Vitamin D. In fact, the body makes it’s own cholesterol.  The driving forces of blood cholesterol production in the body are your genetics and saturated fats. Any food that comes from animals contains saturated fat. Given that we cannot change our genetics, controlling the amount of saturated fat we eat is key to managing cholesterol levels.

 Experts recommend limiting saturated fats consumed be based on our calorie pattern. For example a pattern of 1800 - 2000 calories per day would have a limit of 20 – 22 grams of saturated fats. When goal is to lower the LDL known as the “bad cholesterol” the limit is even lower. Modifying ingredients, recipes and eating pattern is our best bet to keep saturated fats and bad cholesterol in line.  

Almost 20 % of saturated fats in the American diet comes from snacks and sweets. Ingredients and foods that come from animals or animal products are natural sources of saturated fats. Foods such as meat and meat products, milk and milk products such as cheese, sour cream, cream cheese, butter, ice cream are rich sources of saturated fat and cholesterol. One ounce of regular cheese contains 6 - 9 grams of saturated fat, half a cup of ice cream contains about 6 grams and one tablespoon of butter contains about 7 grams. And they add up quickly.   Limiting animal products and replacing it with plant foods and liquid oils is the most effective defense at our disposal. Opting for more plant based dishes from appetizers to dessert is a healthy way to cut back on saturated fat. Here is a delicious fruit based dessert that makes a perfect ending to any meal.

Recipe

Pineapple and strawberries with spiced honey

1 pineapple, peeled and cubed

1 lb. strawberries, washed and cut in half

2 tablespoons of honey

1 cinnamon stick

2 whole cloves

4 peppercorns

½ cup blueberries

Combine pineapple cubes and strawberries in a shallow bowl.   

Bring 6 oz. of water to boil with the honey, cinnamon stick, cloves, and black peppercorn.  Cook for 3 minutes.  Remove from heat and let cool and filter through a sieve. If desired refrigerate for 30 minutes.

Add the cooled syrup to the mixed fruit, if desired add blueberries for color.

The Wonder of Eggs!

Simple Poached Eggs make an impressive and satisfying dish! What would brunch be without Eggs Benedict or omelets!

The egg is one of the most nutritious foods we have. It’s unmatched as a high quality protein source; it provides linoleic acid, a polyunsaturated fatty acid that’s essential in the human diet, as well as several minerals, most vitamins, and two plant pigments, lutein and zeaxanthin that are especially valuable antioxidants.   The protein rich egg white and the fat concentrated yolk make for the egg’s rich package. Eggs have been long maligned for their high cholesterol content. More recent studies have shown that saturated fats and trans fats are the major contributors to high blood cholesterol and to a lesser degree cholesterol found in food or dietary cholesterol such as in eggs and shellfish. Experts recommend that healthy individuals consume no more than 300 mg of cholesterol a day. If you have diabetes, high cholesterol or heart disease, limit the daily cholesterol intake to no more than 200 mg a day. On average a large egg contains about 186 mgs of cholesterol, found in the yolk.   Having up to four eggs per week would certainly not be a deal breaker for most eating patterns.

Eggs pack a nutritional punch and a gastronomic wonder. Even a simply poached egg makes an inspiring main dish. I especially relish poached eggs.  They are uncomplicated to prepare, an economical source of excellent protein quality and satisfying! 

Steps To Simple Poaching

Poaching an egg can be as complicated as you want it to be. Here are my simple steps for preparing poached eggs at home.

Place 3-4 inches of water in a 1-quart size sauce pan with 1 tablespoon of white vinegar. Bring to a simmer (it appears as it’s just about to boil).

Crack an egg into a small bowl and gently slide the egg into the water.  Poach for about 4 minutes, longer or shorter time depending on how “runny” the yolk is desired.  Remove the egg using a slotted spoon, drain for a few moments, serve immediately. Depending on the size of the saucepan, it is possible to cook 2-4 eggs at the same time. Poached eggs can also be eaten cold.

To store for later use, place the poached eggs in a bowl of cold water and refrigerate. To reheat, merely place the cold egg in simmering hot water for a few minutes.

Snacking done right!

Hummus bars and pinwheel roll ups. 

Snack Idea: For any time of the day! Try a Hummus or peanut butter sandwich!

Make a sandwich and cut into 4 - 1-inch wide bars or slice a piece of bread into 2 thin slices. Spread hummus or peanut butter on each half and roll each half and cut each into pinwheels like shape. Store covered in refrigerator.

Snacking done right!

A Snack is a small meal eaten between regular meals. As we go about our daily charged up schedules, regular meals take a back seat and we replace them with mindless noshing through out the day or snacking done wrong. This can pose a dietary disaster and dire consequences of unhealthy food choices. Done right, snacking can furnish essential nutrients missed at meals.  

Eating regularly scheduled meals is fundamental to healthy eating. This helps avoid energy slumps and food cravings for empty calories.  Snacking can be a satisfying way to maintain a steady flow of energy and boost essential nutrients we need to be our best at work or play.

Keep hunger in check by not going for more than four to six hours without food. Planned snacks fit right in here. For a healthy snack start with nutritious food choices; build a healthy snack by starting with a  lean protein choice including low fat dairy; add a fruit and/or a whole grain. Here are some ideas:

·      Cereal with fruit and low-fat milk

·      Non-fat yogurt and fruit

·      Vegetables and peanut butter

·      Whole wheat crackers with string cheese & fruit

·      Hummus roll ups (my recipe)*

Prepare snacks ahead and have therm handy when hunger calls! Purposeful and timely nutrient rich snacks can be vital to a healthy eating pattern.    Do snacks right to help fuel a  healthy and energetic lifestyle.

RECIPE

Hummus

Makes 2 cups

2 cups chickpeas or 19 oz. can rinse and drain

3 tablespoons tahini or peanut butter

1tablespoon sesame oil

1/3-cup water

1 garlic clove, coarsely chopped

3 tablespoons lemon juice

1/2-teaspoon cumin

1/2-teaspoon coriander

1/4-cup extra virgin olive oil

1/2-teaspoon salt and 1/4 teaspoon freshly ground pepper

2 tablespoons fresh parsley, chopped for garnish

Mix all ingredients in a food processor or blender, thin with a little more oil or water if necessary. Make about 1 hour ahead to let flavors meld. Garnish with parsley. Serve at room temperature with veggies and pita chips or make sandwich and cut into snack size. 

Monday Morning Shortcuts!

As I pour myself a strong cup of black coffee to get the day going I gather my thoughts around the upcoming week.  It appears to be a busy one including a three business trip and working late tonight. Given that I want everyone in the house to eat vegetables I resorted to cooking frozen vegetables in the slow cooker. What a delightful surprise! Not only was hands-on practically none (place 1/4 cup of water in slow cooker insert, add frozen vegetables, cover and set on high setting and walk away) a few hours later they are perfectly steamed and ready to use as needed.   HOW EASY IS THAT?!!

USE A SLOW COOKER FOR PERFECTLY STEAMED FROZEN VEGETABLES!

Thinking Tropical

Fennel-Basil Shrimp sauté over bow-ties pasta and Key lime marmalade glazed sponge cake and mango sorbet was on the Delicious Simplicity menu cooking show this month. The flavor was all tropical - lime, mango and rum.

Fennel-Basil Shrimp sauté over bow-ties pasta

Serves 4

3 tablespoons extra virgin olive oil

2 garlic cloves

1 shallot, sliced

½ cup fennel, diced

1-pound shrimp, shelled and deveined

¼ cup chicken stock

1 pint grape tomatoes

¼ - pound baby spinach, washed

6 basil leaves

1/2 pound bow ties pasta: cooked according to package directions

In a skillet, heat oil and add garlic. Cook for 1 minute.  Add shallot and fennel and tomatoes. Cook three minutes. Add shrimp and chicken stock. Cook until shrimp is done. Add spinach cook for one minute. Add Basil and cook one more minute. Remove from heat and toss with pasta. Serve.

Snowy Days - Warm Kitchen

Take advantage of these stuck indoors snowy days by preparing hot soups and stews!!

Rotisserie Chicken Soup

Took advantage of the snowy day and made soup using the left over rotisserie chicken bones. 

Added the bones to two quarts of water. Boiled for 20 minutes. Strained it and used the broth to make this delicious chicken soup with vegetables and noodles. 

I also used the time to cook a slow braised turkey breast!!

A warm kitchen and healthy delicious foods on hand - Life is Good!!!

Big Taste - Little Sodium

Mix and match herbs and spices for big taste with little sodium 

Mixed herb blend

For: salads, pasta salads, steamed vegetables, vegetable soup, and fish

Recipe:

¼ cup dried parsley

2 tbsp. dried tarragon

1 tbsp. oregano

1 tbsp. dill weed

1 tbsp. celery flakes

Combine all ingredients and store in a jar.  Use as needed.

Juicy Sweet Citrus

 Citrus varieties available at local supermarkets (from right to leftstarting in back)White grapefruit, Sweeti pummelo, Navel orange, Minneola tangelos, Page tangerine, Cara cara navel, pink grapefruit, blood orange, Meyer lemon, stem and leaf Satsuma mandarins, lime, lemon, large sunburst tangerine.

On a recent grocery-shopping trip, a quick peek in the produce area revealed an amazing array of these juicy Citrus fruits – the typical standbys, oranges and grapefruits along with a whole range of others in varying colors and sizes. Such as clementine, navel oranges, tangelos halo mandarins, lemons and limes. I amusingly practiced my mantra of adding variety to meals. And in that spirit, picked up the more seasonal blood oranges, sweeti pummelo, stem and leaf Satsuma mandarins, blood oranges and page tangerines. Plus a sweeter (not as tart) lemon that resembles a tangerine and is called Meyer lemons.

Citrus fruits share a juicy characteristic but differ in their level of sweetness. There is a sharp contrast from the tartness of lemons to the sweetness of oranges and tangerines. These qualities are useful and handy in the kitchen. The less sweet are frequent flavor enhancers in both hot and cold dishes.  Lemons are staples in a myriad of cuisines. Oranges and grapefruits are often ingredients in salad and salad dressings. Enjoy them while at the peak of season!!

Little Big Shift

 The lunch menu listed - California Vegetable Pizza - I ordered it as -  No Cheese California Vegetable Pizza,  with a side of Spinach-Quinoa Salad, dressing on the side. I enjoyed a great 3 hour lunch with my dear friend Sarah at California Pizza Kitchen - MarketStreet Lynnfield, this week.   

Little Big Shift: to reduce risk factors.

Risk factors are things in your life that increase your probability of getting a disease. Making small daily shifts in  food choices can help reset and decrease  risk factors.

The most recent Dietary Guidelines for Americans emphasize building a healthy eating pattern across the lifespan. Eating patterns can be described as the combination of foods and beverages that make up the food you eat over time.  Think of a food choice as an opportunity to move toward a healthier way of eating to reduce risk factors.  Consistent small shifts in food choices - over the course of a week, a day, or even a meal - can make a big difference in your risk factor for developing a  disease.  

 Join Delicious Simplicity Lifestyle Plan, an easy and practical plan everyone can follow. We all want to: Be Healthy, Get Healthy, Stay Healthy!

Good Health, Great Living,

Anna

Kitchen Wanders!!

The phytochemical nutrients (plant chemicals) in these ingredients help minimize the  inflammatory processes which are part of daily living (aging).

It's not about body weight it's about taking in nutrients that give health benefits.  Try to include as many as you can in your everyday eating while limiting the inflammatory foods. These anti-inflammatory kitchen wanders add taste, flavor, color and appeal to all your meals. Enjoy!!

Citrus Flavored Flounder

Citrus Flavored Flounder

Go ahead and enjoy the holidays foods and parties. This delicious fish recipe is easy and quick to make and a healthy balance for the party indulgences.   

Triple Cranberry Relish

Cranberry Relish with Triple Sec

The triple comes from the Triple Sec in this delicious anytime Cranberry Relish.

This  cranberry recipe is one of the recipes using cranberries I will be talking about at the West Newbury Library on November 17th at 6:30 pm.

Lighter Recipes!

White and Sweet Oven Baked "Fries"

Seasonal ingredients bring a certain flair to a dish.  Here I use parsnip and butternut squash for potatoes in this lighter oven baked fries version.

 My husband thought these were sweet and white potato oven baked fries.  He was close!!

A Delicious Simplicity Taping

What a great meal we made for the October show of Delicious Simplicity filmed at the RCTV Studios in Reading MA. A mixed tomato salad, Turkey with sage and prosciutto and a French praline semifreddo. Semifreddo is and Italian ice cream like dessert with a texture of a mousse.

Join the Delicious Simplicity Lifestyle Plan and get these recipes and more!!!

This is John the camera man doing last minute taping. The other tech are in the control room doing their magic to make everything look great! What a great team!

Nancy and Ted are terrific at their job. I am so lucky to have them on my team.

Mustard- Back In The Kitchen

Mediterranean Salad Medley

Mustard - it's not just for the "ballpark" 

Bring mustard back in the kitchen and explore all its attributes of few calories, no fat and no sugar. Yet it makes foods colorful, tasty and flavorful. I use it in this Mediterranean Salad Medley dressing.  This colorful healthy salad makes a great complete meal for lunch or lighter dinner.

Mediterranean Salad Medley

Serves: 6        prep time: 30 minutes                     cook time: 5 minutes

I like to make this salad for small gathering of friends for lunch or dinner party. The variety of ingredients gives it a festive feel and the mustard in the dressing adds a special kick. This is probably my most requested recipe.

Ingredients:

4 red bliss potatoes   

1-tablespoon extra virgin olive oil

8 oz.   green beans, ends removed and halved

10 ½ oz. tuna white solid canned in oil, drained

7 cups red or green leaf lettuce

2 small tomatoes, quartered

20 black olives, pitted

2 tablespoons capers

Salt and pepper to taste

3 hard-cooked eggs cut into wedges

8 anchovies fillets (optional)

Vinaigrette dressing

1 garlic clove, crushed

1 teaspoon Dijon mustard

2 tablespoons white wine vinegar

1 teaspoon lemon juice

Salt and pepper to taste

1/3-cup olive oil

Whisk together the garlic, mustard, vinegar and lemon juice, salt and pepper to taste. Add the oil in a thin steady stream, whisking until smooth. Set aside.

1. Put potatoes in a pot add enough cold water to cover them. Place lid on pot and bring to a boil. Add 1 teaspoon of salt and boil for about 20 minutes or potatoes are easily pierced with a fork. Drain, cover and let cool and peel. Cut potatoes in half, length-wise and slice into ½ inch thick slices. Place in a bowl, drizzle with 1 tablespoon of oil toss gently. Salt to taste and set aside.
2. Fill a saucepan with 3 inches of water and bring to a boil. Add 1 teaspoon of salt, green beans and cook uncovered until just tender about 15 minutes. Drain, run cold water over beans. If using frozen green beans follow the package directions. Set aside.
3. Assemble salad by spreading lettuce on serving platter. Top with potatoes, beans, tuna, tomatoes, olives and capers. Pour vinaigrette over salad and garnish with eggs and anchovies. Serve.

Tip:   Beans and eggs can be cooked up to a day ahead. I often plan leftovers during the week so I have most of the ingredients readyto assemble.

Not Just Cranberry Sauce!

Cranberry Chutney

Cranberry season is upon us and cranberry sauce comes to mind as we spy the bags of those shiny burgundy colored marbles  at the supermarket. True there is nothing like homemade cranberry sauce but don't stop there try Cranberry Chutney or Cranberry Relish just to name a few other uses. At Delicious Simplicity Lifestyle Plan we like to keep it fresh and simple - Cooking up fresh cranberries makes any dish shine!! Give it a try!  

Chocolate Pleasures

Delicious spice chocolate chai

Chocolate Chai

Makes: 4 servings

This recipe combines cinnamon, ginger and cloves with rich cocoa for a warm spicedendto a delicious meal. research shows that the antioxidants in tea and chocolate may improve blood vessel function and lower blood pressure.

Ingredients:

4 cardamom pods, cracked

1 (4-inch) piece cinnamon stick

4 whole cloves

1/4 teaspoon anise seed

2 -4 (1/4-inch,) slices fresh ginger, peeled*

2 cups water

2 black tea bags

2 tablespoons unsweetened natural cocoa powder

1/4 teaspoon vanilla extract

2 cups unsweetened almond or soymilk

3 tablespoon agave syrup, honey or stevia, or to taste

Place cardamom, cinnamon, cloves, anise seed and ginger in medium saucepan, add 2 cups water, and place over medium-high heat, bring to a simmer,cover, and steep over low medium-low heat for 3 minutes. Remove from heat.  Add tea bags, cover and steep for 4 minutes. Remove tea bags, cover, and steep brewed tea with spices for 20 minutes. Strain to remove spices, and return spiced tea to saucepan.

In small bowl, whisk cocoa with 1/4 cup of hot tea until dissolved, then add to tea.  Mix in vanilla, and almond or soymilk. Heat chai over medium-high heat until steaming.Sweeten to taste then pour into mugs. or divide chai among 4 mugs and sweeten it to taste individually.

Note: Ginger root varies in thickness. If you have a fat piece, 2 slices may be enough.

Spiced Hot Cocoa

Spiced Hot Cocoa

Makes: 4 servings

Ingredients:

1/4 cup sugar

6-8 tablespoons unsweetened cocoa

Dash salt

1/2 cup hot water

1/8 teaspoon cinnamon

1/8 teaspoon allspice

3 cups 1% milk

1/2 teaspoon vanilla extract

In medium saucepan, combine first 6 ingredients; simmer 2 minutes. Add milk; heat to boil and quickly remove from heat. Add vanilla and pour into mugs, serve hot. 

To make in mugs: combine 1 tablespoons sugar, 2 tablespoons cocoa, dash salt, cinnamon, allspiceand 2 tablespoons hot water, dash ineach mug. Heat milk; pour into mugs; mix well.