Leafy Green Vegetables Take the Spotlight
Perhaps Popeye was doing his body right when he ate spinach to replenish his superhuman strength. Green leafy vegetables are chock full of phytochemicals, vitamins, and minerals. In fact, many health professionals believe that leafy green vegetables deserve a special focus in the produce world for the volume of nutrients tucked into their low-calorie, low-carbohydrate, low-glycemic index package. The U.S. Department of Agri-culture recognizes the benefits of dark green vegetables on the basis of color, and recommends incorporating at least three cups (cooked, or 6 cups raw) in your diet every week, based on 2,000 calories per day.
Glorious vitamin-rich greens. The nutritional perks of leafy green vegetables are bountiful. Greens, such as collard and mustard greens and spinach, are rich sources of vitamins A, C, K, and folate—a water-soluble B vitamin that supports cell production, such as for hair, skin and nails, and may protect against cancer and neurological and cardiovascular diseases. Many varieties of vegetables supply 20 to 30 percent of your daily recommendation for calcium in a one-cup cooked serving.
Protective plant compounds. A host of health-promoting phytochemicals, such as betalains, quercetin, and carotenoids, including lutein and zeaxanthin, are found in leafy green vegetables. Consumption of lutein, for example, has been found to protect against the risk of age-related macular degeneration, according to a 2012 review published in the British Journal of Nutrition. Quercetin appears to have anti-inflammatory ability, which may help protect against the development of atherosclerosis, a root of heart disease, as reported in a 2013 study in the Journal of the American College of Nutrition. And researchers from Italy found that beta-lains have remarkable potential to protect against oxidation.
Get your greens. All of these antioxidants and nutrients in leafy green vegetables work together to fend off disease. Consumption of these vegetables is linked to protection against mental decline, and improved heart, bone and eye health. At about 25 calories per one-cup serving (uncooked), adding leafy green vegetables to your daily diet is an excellent way to promote optimal long-term health.
— McKenzie Hall, RD
Kale Salad with Fennel and Radishes Dressing
3 Tbsp lemon juice
Zest of one lemon
1 tsp chopped fresh parsley
Salt and pepper, to taste
6 Tbsp extra virgin olive oil
Salad
2 bunches kale, washed, stemmed and sliced
¼ tsp salt
1 fennel bulb, sliced
4 radishes, sliced
3 oz goat cheese
¼ c toasted pumpkin seeds
- Whisk together lemon juice, zest, parsley, salt, pepper, and olive oil.
- Place the kale in a large bowl. Sprinkle with salt (about ¼ teaspoon). Massage the kale leaves with your hands, until kale turns a dark, shiny green.
- Toss kale with fennel, radishes, cheese, pumpkin seeds, and vinaigrette.
Makes 8 servings
Nutritional Information per Serving: 160 calories, 4 g protein, 8 g carbohydrates, 13 g fat, 3 g fiber, 101 mg sodium
—Recipe courtesy McKenzie Hall, RD and Lisa Samuel, MBA, RD
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