Greens Simply Delicious
Greens are leafy vegetables people consume in many quinary dishes across the globe eaten as a nutritious side dish. Cruciferous greens from the cruciferous family of vegetables are rich sources of organosulfur compounds including sulforaphane a photochemical antioxidant that neutralizes toxins protecting cells from free radical damage. Salads can provide the body with essential nutrition in a balanced diet by eating the right combination of vegetables with lean proteins for a complete meal option. Salads are considered a convenient nutritious meal served for any meal typically consumed as a lite lunch or dinner option in 2022. Sprouting is a natural process in which seeds germinate, establishing shoots produce new leaves, and buds experience further growth. Microgreens are packed with nutrients as most varieties are high in potassium, copper, magnesium, and zinc usually consumed raw to retain nutritional value. Microgreens are a great source of antioxidant plant compounds considered a superfood when harvested early in growth. Edible sprouts including alfalfa sprouts, broccoli sprouts, and radish sprouts are excellent sources of amino acids, and antioxidants and are an excellent source of vitamins and minerals. Sprouting greens is one way to get more micronutrients into your daily diet.
Sprouts have been labeled functional foods that have health-promoting benefits that may lower the risks of many diseases. Two tray seed sprouters seed sprouts can grow a variety of sprouts allowing for viewing and monitoring the growth of sprouts on each individual tray. Depending on the variety of seed sprouts will germinate growing approximately 3-7 days after the seeds have been placed in a warm humid environment. Certain seed types take 14 days to produce sprouts while other varieties can produce a slightly sprouted product within 48 hours. The Department of Agriculture suggests people who consume fresh vegetables are less likely to develop chronic health conditions including diabetes, cancer, and cardiovascular disease. Increasing nutritional uptake benefits the entire body helping you manage weight by eating greens food that satisfies your hunger that is high in fiber. Eating fresh salad greens topped with sprouts packed with an abundance of vegetables high in fiber will stave off cravings for the wrong kinds of foods.
The prevalence of obesity was 39.8% affecting 93 million US adults leading to estimated medical costs of 147 billion dollars to consumers. Healthy greens provide the body with maximum nutrition naturally boosting immunity and increasing endurance throughout the day. Flavonoids found in disease-fighting foods regulate cellular activity fighting off free radical damage that causes oxidative stress on your body. The benefits of eating leafy greens each day are enormous providing the body with essential vitamins, and minerals rich in antioxidants that protect your cells from oxidative damage. Greens can be made in advance by combining a wide variety of dark leafy vegetables including spinach, and kale with brightly colored carrots, beets, or red peppers topped with slices of lean roasted chicken topped with a drizzle of dressing consumed as a lite meal low in calories. Eating green superfoods is the best way to enhance total body health and prevent a disease from forming in the body. Cruciferous greens are Arugula, Bok Choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, and Collard Greens high in antioxidants and incredibly good for your health.
Types Of Greens
- Arugula
- Collard Greens
- Lettuces, Romain, butterhead, crisphead, loose-leaf, iceberg
- Kale, Black-Kale
- Cabbage
- Spinach
- Watercrest
- Herbs, chives, parsley, basil, dill, fennel fronds, pea sprouts, celery leaves
- Broccoli
Greens Culinary Herbs
Culinary herbs used in cooking are distinguished from vegetables and are used in small amounts to flavor foods without adding additional calories. Reducing salt intake can make a huge difference in your weight reducing fluid retention helps your body rid itself of water weight. Green herbs have been used for thousands of years adding flavorful seasoning to many delicious meals. Flavoring savory recipes with fresh herbs is a nutritious way to spice up any dish without adding extra calories. When cooking with greens add herbs to the dish at the end of the cooking time maintaining the intensity of flavor, delicate flavors will not be lost during food preparation. Spices and dried herbs can withstand a longer cooking time without losing flavor. Fresh herbs have become more readily available in most local grocery stores usually found in the produce section. Herbs are plants high in nutrition value including protective combinations of polyphenols and plant compounds with potent anti-inflammatory properties. Herbs are aromatic plants with a savory essence used to garnish or flavor food or create a vibrant sauce. When consumed for dietary micronutrients some green plants have photochemical compounds that have positive effects on the body.
Greens have a synergistic effect on the immune system providing a sense of well-being both emotionally and physically by eating a clean diet. You are what you eat consuming healthy food options is essential to a source of nutrition for the body used for optimal health. Adding a variety of greens to your diet can promote weight loss suppressing the appetite with foods high in fiber and nutritional value benefits overall well-being. Obesity is a global health problem affecting 35 % of the adult population. Studies suggest that 12 percent of American adults meet the standard recommendations for consuming fruit and 9.3 percent meet the standard for eating greens and leafy vegetables. People are focused on eating healthy meals in 2022 consuming more salads in their diet benefits from high nutritional uptake. The best way to prepare greens is to wash vegetables before eating and then spin them dry to remove excess water. Greens can be eaten fresh in salads, roasted in the oven, lightly steamed to retain nutrition, or added to any recipe. Fresh greens can be stored wrapped in a clean paper towel and then placed in a ziplock bag to retain freshness for up to one week.
Eating leafy greens is associated with lowering the risk of developing cardiovascular disease, diabetes, hypertension, cancer, and dementia. Vegetables high in protein are green lima beans, bean sprouts, green peas, tofu, chickpeas, and peanut which are classed as legumes. Micronutrients are nutrients used by an organism to grow and then reproduce as dietary substances provide nourishment essential for growth and the maintenance of life. Micronutrient deficiency MND affects 2 billion people globally consisting of nearly 30 percent of the world population often resulting in increased morbidity and mortality, irreversible impairment to the physical and cognitive development of children, and substantial losses to individuals say WHO 2014. Lean protein is essential for regulating hormones and enzymes used in digestion along with other bodily chemicals helping you lose weight by eating well. Lean proteins used with fresh salad greens salad may include roasted chicken, beef, fish, hard-boiled eggs, nuts, and seeds depending on dietary preferences. Enjoy eating greens in your salad for lunch or dinner as a low-calorie balanced meal suited for weight loss while improving health, boosting endurance, and physical activity.
Purely Inspired Organic Greens superfood blend powder mix from America’s number one fasted growing supplement brand combined 39 superfoods including 18 vitamins, minerals, and active probiotics with just one scoop and is only 45 calories per serving. Make a green drink smoothy mixing 8 ounces of pure water with 1/2 cup almond milk, 4 ice cubes, and 2 one inch slices of banana in a blender to get more greens in your diet.
A healthy salad can pack on the pounds if you add too many high-calorie dressings, fried croutons, cheese, and side desserts without realizing it. You are in control of the ingredients in your salad eliminating or greatly reducing the amount of dressing consumed may save hundreds of calories per serving by eating dressing on the side. Dress up your salad starting off with an abundance of leafy greens and brightly colored vegetables topped with lean proteins topped off with 1-2 tablespoons of toasted nuts for crunch appeal. Salad dressing on the side helps you control the amount of dressing consumed dipping portions of your salad in the dressing and eating nutritious foods helps you lose weight. Salads can be topped off with a mix of sprouts packed full of micronutrients and then drizzled with a healthy vinaigrette made by mixing olive oil with something acidic like lemon or vinegar to create a dressing. The mixture can be enhanced with 2 cloves of minced garlic, a pinch of salt, and freshly ground black pepper suited to your taste. Top leafy greens are spinach, kale, lettuces, Romaine lettuce, Bibb Lettuce, Yu Choy, Bok Choy, collard greens, and Yu Choy Sum is a delicious green option.
Top the salad with brightly colored vegetables including red peppers, shredded carrots, and tomatoes high in vitamin A, beta carotene vitamin C, fiber, and manganese to promote heart health daily. Lean proteins like 2 eggs, 3 ounces of chicken, or 4 ounces of beef complement many green salads providing the body with the building blocks to build bone, and repair muscle tissue, cartilage, skin, and blood. Salads are a fantastic way to eat raw foods containing enzymes that boost digestion ultimately fighting chronic disease. Make a fresh salad using a variety of dark and colorful vegetables washed and spun dried to remove excess water. Place a serving of lettuce on a plate topped with green leafy vegetables of choice, spinach, broccoli, and kale as a base for fresh salads packed with nutritional benefits. Load up on healthy salads eating a vast array of fresh vegetables combined with lean proteins and lite dressing on the side packed with nutrition to help manage weight successfully.
Carbohydrates are your body’s main fuel source and provide the body with energy fuels for all of your activities for life. In the United States, most people fail to meet recommended dietary guidelines for not eating enough vegetables daily. Federal guidelines recommend that adults eat 1 ½ to 2 servings of fruit per day and 2-3 cups of a variety of dark greens and brightly colored vegetables as part of a healthy eating pattern. Leading causes of death in the United States are largely preventable chronic diseases due to poor nutrition. Eating a balanced diet rich in lean proteins, fruits, and green vegetables may help reduce the risks associated with diseases including obesity. Dark greens in salads ensure beautiful hair and skin loaded with antioxidants zeaxanthin, vitamin C, and lutein high in flavonoids known to protect the body from disease. Most carbohydrates are found in plant-based foods including dark green vegetables, grains, fruit, nuts, seeds, and beans consumed as naturally occurring carbohydrates lower on the glycemic index and greater micronutrients.
Cheers!
Patricia Lynn
Photo by Nadine Primeau on Unsplash
