To eat is a necessity, but to eat intelligently is an art. – Duc Fransois de La Rochefoucauld
Coated with ‘Chia Seeds’ Pan Seared ‘rare’ , Drizzled with Cilantro Oil
Served sliced on a bed of lightly sautéed fresh Spinach, Steamed Brown Rice, Steamed Broccolini & Organic Baby Vegetables
Chia Crusted ‘Ahi’ Tuna
‘Splenda’ dusted, pan seared, Balsamic Glaze, Served with our freshly made Mango Pico De Gallo Grilled Citrus Asparagus & Roasted Red Skin Potatoes
Power Greens Flavor & Nutrition Guide
This is the abridged version. If I included every green I could think of and all the nutrient goodness, this post would be a mile long. What’s your favorite power green and how do you like to serve it? Add it to the list in the comment section.
Swiss chard
Chard has a slightly bitter taste, so when I use it raw in smoothies I add something sweet like a Fuji apple to counterbalance the bitterness. It also has a very salty taste to me when pulverized in my VitaMix, so I like cinnamon mixed in. One cup of chard is off-the-charts high in vitamin K, A and C, along with a host of other botanical wonders. All for a measly 35 calories.
Spinach
Spinach is mild, slightly bitter and versatile. It’s a good power green to add to kid-friendly smoothies as it’s fairly easy to hide if you add a pear or ripe banana and a little goat yogurt into the mix. Speaking of vitamins K and A, one cup of spinach has 1110% (K) and 377% (A) of the recommended daily values. Add in the high concentration of folate, iron, vitamin C, potassium, etc. and there’s a lot of bang for your 41-calorie-buck in a cup of spinach.
Kale
Kale is a little confusing. It has a mildly bitter taste, but it can also taste slightly sweet. It’s hearty (and hardy) and full of volume, if that makes sense. The power green nutrition profiles just keep getting better. One 36-calorie cup of kale gives you almost 200% of the daily value of vitamin A, close to 100% of vitamin C and a whopping 1328% of vitamin K. It even contains a jolt of omega 3 fatty acids.
Mustard Greens
Swiss chard tastes salty and mustard greens have a strong, peppery taste. If you use these in a smoothie, mix a small amount in with some lighter greens like romaine lettuce or spinach. Warning: don’t use raw arugula and mustard greens together! Whoa, that makes for an intense smoothie with a peppery kick. You get the idea on the nutrition part. Most leafy greens are ridiculously high in all kinds of powerful nutrients and mustard greens are no exception.
Turnip Greens
I’ll admit, not my favorite. Especially raw, turnip greens have a intense and bitter taste. They’re very high in plant-based calcium, which may account for the bitter bite. Only 26 calories per cup, they’re worth adding to your arsenal of power greens, but go easy on them and mix them in with some milder vegetables and sweeter fruits to mask the bitterness. Turnip greens are great sautéed lightly in a little broth.
Collard Greens
Aside from the “rubber glove” texture of collard greens, I like these greens for their mild and somewhat smoky flavor. They’re absolutely wonderful blanched quickly, cooled, dried and used as a wrap for chicken salad. You can also add some chopped collard greens to smoothies, but do it in small doses to see how you like them.
Romaine Lettuce
Mild, crisp and somewhat sweet. I love Romaine. This is a perfect “beginner” green and blends in well with other veggies and fruit for a nice mellow smoothie. It’s perfect raw, but I’ve also lightly sautéed lettuce before and it tastes great. Romaine is the low calorie winner at 15 calories for 2 cups and while it’s not the power-house that kale or Swiss chard is, it’s a rich source of plant nutrients.
Arugula
Arugula, also called rocket or Italian cress, is a touch spicy with a hint of mustard. It’s best mixed in with some milder greens for a salad as it tastes bitter by itself. It can also be used in small doses in smoothies and is wonderful sautéed or thrown into a soup at the last minute. I like it on pizza with olives and sliced tomatoes. Like the rest of these greens, arugula is very low in calories, high in antioxidants, is low glycemic, anti-inflammatory and even has a little protein, calcium and iron.
Tatsoi
Tatsoi is part of the bok choy family and although it’s slightly bitter (not bad), it’s excellent in a tossed salad, lightly sautéed or as part of a green smoothie mix. Because of it’s dark green leaves, like the rest of these, it’s rich in antioxidants and is even a good source of calcium and iron. Sauté it with some onions and garlic and serve it with brown rice. It makes for a wonderful “Buddha bowl.”
Frisée
Frisée is that curly, lighter green lettuce that is often added to mixed salad greens. It’s not as hardy as kale, spinach and the other more intense greens. It will even wilt if you put vinegar on it, so wait until the last minute to dress your salads if frisée is part of the mix. It has a mild, very slight peppery taste with a nutty hint to it. It pairs well with bananas and berries in a smoothie (I’m sounding like a leaf sommelier). For a delicious summer salad, try a bed of frisée topped with roasted and sliced beets, pecans, crumbled goat cheese and a drizzle of vinaigrette.
Taste for Life:
Recipes for eating and living better from “The Happy Diabetic”
We’re changing the way you eat one recipe at a time.
www.happydiabetic.com
