Sweet, Sweet Sunday

Sing A Ballad to the Salad

So now that we all know how to make the perfect soup…

Now what?

 

 

Well, since my goal is to work my way through the Raw Foods pyramid in an effort to learn how to cook more healthy for the sake of my newly-diagnosed diabetic husband,

and the base of the Raw Foods yramid is leafy greens…

 

It only goes to reason that eventually we’d talk about salad, right?

 

…but salad can get so very boring…especially when you are constantly eating  bagged salad night after night after night.

 

So let’s see what’s required to make a salad actually worth eating, and then sing ordinary baggad salad a farewell ballad.

In the next few posts, we’ll be taking a look at…

  • Leafy green
  • Vegetables
  • Add-ins
  • Dressing your salads
  •  

So let’s get ready to all raise the bar on our at-home salad bar, ready?

 

 

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Sweet, Sweet Sunday

The Spice Is Right

Now that you have created or chosen your base liquid…and sliced and diced and maybe even roasted your veggies…it’s time to add any spices and other seasonings that you might like.
The seasonings that you add to your soup at this point will honestly be a matter of personal preference, Feel free to add only one seasoning, but also experiment to find a spice combination that you and your family all enjoy.
Seasonings also can be based on what you are cooking. Good choices would be…

  • Beef soups…marjoram, rosemary, thyme
  • Chicken soups…celery seed, marjoram, thyme, parsley, and sage
  • Chilis…chili powder, cumin
  • Cream soups…parsley, thyme.
  • Meaty, hearty soups…cumin
  • Tomato-based soups…basil, oregano or fennel

Regardless what you are making or what seasonings you are adding, never use so much seasoning that it is overpowering.

 

Here are a few of the most commonly used seasonings…

 

1. Fresh herbs…You can add only one fresh herb or a combination of herbs to your soup, based on what your family likes best.

You can add the fresh herbs either with the woody stems still attached or not. It really doesn’t matter because the stems and leaves will drop off as they cook, Once your soup is finished, simply remove these can be removed with tongs or a slotted spoon before serving.

Fresh herbs will have a more intense flavor if added near the end of the cooking time.

 

 

2. Garlic…Garlic is a flavor enhance rhat brings out the flavors of the other ingredients in the soup. Garlic…Garlic is a flavor enhancer that brings out the flavors of the other ingredients in the soup. Even if a soup recipe doesn’t call for garlic, you can always add two or three cloves of garlic without worrying that your soup will have a garlicky taste.

 

.3. Ginger...Ginger is another flavor enhancer. Adding ginger to vegetable and chicken soups adds a slightly sweet taste and aromaFresh herbs…Fresh herbs provide an intense and complex flavor. Use three or four tablespoons of chopped, fresh herbs for ten to twelve cups of soup.

4. Spice Cabinet Spices…Use 1 to 2 teaspoons of ground spices per ten to twelve cups liquid.

Some of the most commonly used spices include…

  • allspice
  • cinnamon
  • clove
  • coriander
  • cumin
  • fennel
  • turmeric
Sweet, Sweet Sunday

Roast for the Most

As far as prepping your vegetables to go into your soup there are at least four trains of thought…

You can either add them without cooking them first, boil or steam them, saute them, or roast them.

Roasting is perhaps your best opption because roasting caramelizes the vegetables’ natural sugars to bring out a delicious natural sweetness and helps emphasize the unique flavor of each vegetable.

Roasted vegetables can also be used as a flavorful side dish or meatless entree.

So which vegetables can you roast? And how do you do it?

Pretty much any and all vegetables can be roasted. There are no set rules as to which vegetables to roast. It’s more a matter of what you have on hand and what you discover that you like or don’t like.

Here are some of the most commonly roasted vegetables, as well as how to get the vegetables ready to be roasted and the time that you should roast them.

Always choose the best veggies for roasting that you can. The best raw veggies will obviously give you the best cooked veggies also.

Keep in mind that these may vary about five or ten minutes, depending on how small you cut your vegetables before roasting them.

Also keep in mind that green beans, broccoli, and other green-hued vegetables will turn an ugly olive green, and green beans tend to shrivel before becoming tender.

Flip the veggies half-way through baking time: Around the 20 minute mark of roasting these veggies, make sure to flip and stir the vegetables around a bit. This ensures an even roasting on ALL sides of ALL the veggies.

 

Prep

Preheat the oven to 450°F.  Roasting vegetables at such a high temperature helps caramelize on the outside. If the oven temperature is too low, the vegetables will overcook before achieving the desired browning.

Wash your vegetables and pat them as dry as possible. The drier the vegetable, the better it will roast…

Slice and dice your veggies into bite-sized pieces.

More on this later, but for now two things to keep in mind..

  1. Uniform pieces cook more evenly.
  2. Smaller pieces cook more quickly.
  • Asparagus:…Wash and break off woody bases where spears snap easily. Leave spears whole or cut into 1-inch pieces.
  • Baby leeks:…Trim and halve lengthwise. Rinse well and pat dry with paper towels. Roast at 450°F for 10 to 15 minutes.
  • Beets, baby or regular:…Scrub and peel beets. Trim off stem and root ends. If desired, halve or quarter them.
  • Bell peppers:…For regular-size peppers, wash, seed, and cut into 1/2-inch-wide strips. For small peppers, if desired, roast whole, then remove stems and seeds.
  • Brussels Sprouts…Trim stems and remove any wilted outer leaves; wash. Cut any large sprouts in half lengthwise.
  • Carrots…Trim and peel or scrub baby carrots or regular carrots. Cut regular carrots into bite-size pieces or thin strips
  • Cauliflower:…Wash and remove leaves and woody stem. Break into florets
  • Eggplant:…Peel if desired. Quarter lengthwise and cut into 1/2-inch-thick slices.
  • Fennel:…Trim stalks and cut a thin slice from the bottom of the bulb. Cut the bulb into thin wedges.
  • Onions:…Remove papery outer layer. Cut into thin wedges.
  • Parsnips:…Trim and peel parsnips. Cut into bite-size pieces or thin strips.
  • Potatoes…Whole tiny potatoes, quartered, work especially well for roasting. For larger potatoes, cut them into bite-size pieces. Peeling is not necessary, but scrub well before using.
  • Squash:…Baby zucchini can be roasted whole. Larger zucchini should be cut into bite-size pieces or slices.
  • Sweet potatoes:,..Scrub and peel. Cut into bite-size pieces.
  • Tomatoes:…Wash and halve lengthwise.
  • Zucchini…Baby zucchini can be roasted whole. Larger zucchini should be cut into bite-size pieces or slices

Once you’ve cut your vegetables down into bite-sized pieces, toss them a tablespoon or two of oil—such as olive oil, coconut oil, or avocado oil. I normally do this in a huge Ziploc bag.

This will help the vegetables cook more evenly, make them crispier, and add a rich flavor.

Feel free to add whatever you want to your vegetables before you roast them. This is not necessary, but a few of the things that can be added to your veggies are…

  • balsamic vinegar
  • brown sugar
  • honey
  • maple syrup
  • pomegranate syrup
  • spices—such as ginger, nutmeg, rosemary or sage

Rub the oil into the vegetables with your hands to make sure they’re evenly coated.

Spread the vegetables out on a foil-lined and sprayed rimmed baking sheet, in an oven-proof skillet, or in a baking dish. Make sure they are in a single layer with a little space in between. If they are too crowded, the vegetables will steam instead of roast.

Add more oil if the vegetables still look dry or don’t seem evenly coated.

 

 

 

Oven

Cooking times will vary depending on which vegetable or vegetables you are roasting. It is possible to roast different vegetables together, but you want to wait to add those that will require the least amount of cooking time so they won’t burn.

  • Stir the vegetables occasionally while they are cooking.
  • Cook until the vegetables are tender and brown on the edges.

10 to 15 minutes

  • asparagus
  • baby leeks
  • bell peppers
  • Brussels sprouts):
  • cabbage
  • cauliflower
  • eggplant
  • green beans
  • summer squash
  • tomatoes
  • zucchini

30 to 40 minutes

  • acorn squash
  • beets
  • butternut squash
  • carrots
  • fennel
  • garlic
  • leeks
  • mushrooms
  • onions
  • parsnips
  • potatoes
  • shallots
  • sweet potatoes
  • turnips

Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges. Those charred bits are what make roasted vegetables so good, so even if the vegetables are already tender and cooked through, keep roasting until you see the vegetables start to turn toasty around the tips and edges.

Once the vegetables have finished roasting, scrae them onto wire cooling racks to…what else, cool…

Once they have cooled, store them in airtight containers in your fridge. They will stay good for about five days.

Check and stir the vegetables every 10 to 15 minutes. Continue roasting until the vegetables are easily pierced with a fork or knife and they are showing crispy, charred bits at the tips and edges.

Storage: Leftovers can be refrigerated in an airtight container for up to 5 days.

 

Sweet, Sweet Sunday

Veggie Tells—Using Vegetables in Soups

There are many ingredients that could be added to your “stone soup” to make a meal fit for a king…or a diabetic husband.

These could include…

  • Aromatic vegetables such as onions, celery and mushrooms…to  add rich flavor
  • Chiles…to give your soup a little “kick”
  • Citrus peels and juice…to brighten and lift flavor
  • Fats such as butter or olive oil and strong cheeses…to provide richness and texture
  • Nuts of all types…to act as thickeners
  • Sweeteners such as honey and brown sugar… to mellow tart ingredients

In these next few posts, we’ll look at these ingredients, the method, and the finishing touches that will help you create soups that anyone would be proud to serve.

 

Don’t throw anything away…The stems and tops from such veggies as broccoli, chard and leeks. These will become tender when cooked and provide extra nutrients and fiber.

 

Fresh is Best…One of my main goals in the last year has been to eliminate as many processed foods—those foods that contain added preservatives, flavor and color.

So it only makes sense for me to tell you to always use fresh veggies if you can get them.

Fresh vegetables will add both more flavor and nutritional value to your soups and stews.

If you must choose something other than fresh veggies, always choose frozen over canned.

 

Add the vegetables to your soup in the order of the time it take  to cook them...Here are the cooking times of some of the vegetables most commonly used in soup…

  • Carrots
  • Celery
  • Corn
  • Kale
  • Onions
  • Peass
  • Potatoes
  • Spinach
  • Zucchini

Rinse canned beans before adding them to your soup. This will reduce the amount of sodium by a third….

 

Roast for the Most..Typically you would first saute your veggies in about Tbsp of some type of healthy fat, like butter or olive oil, before adding to the soup.

But another great idea to roast them instead.

Roasting your vegetables in the oven before you add them to your soup will give them a much more intense flavor.

 

 

Sweet, Sweet Sunday

Kimchee—The Why

But perhaps the biggest advantage of adding kimchee to your diet is the fact that is has been fermented.

Fermenting foods involves converting a carbohydrate into an acid or an alcohol, Food that has been fermented has a high content of lactobacilli, “good” bacteria also known as probiotics.

Probiotics are important to our overall health in many ways, including…

Health benefits of fermentation include…

  • helping you lose weight by helping to control your appetite
  • keeping our digestive systems healthy
  • preventing stomach ulcers
  • preventing yeast infections
  • reducing inflammation
  • reducing your blood sugar levels 
  • treating various skin conditions

Kimchee and Vitamins/Minerals

Kimchi is a rich source of vitamins and minerals.

Not only does kimchee provide over 50% RDA of vitamin C, kimchee is also rich in vitamin A, vitamins B1 and B2, calcium, and iron.

The vitamins and minerals in vitamin C specifically help with anti-aging, increasing longevity, lowering bad LDL cholesterol levels, preventing plaque buildup in the artery walls, helping your immune system, and reducing the risk of cardiac disorders—such as atherosclerosis, heart attack, or stroke.

Kimchee and Fiber…The high concentration of dietary fiber found in kimchee can help by…

  • cleaning out the intestines
  • helping to lower their body fat and body mass index
  • helping to prevent a drop in blood sugar
  • keeping you satisfied and full for a more extended period
  • lowering your chance of developing metabolic syndrome.
  • preventing constipation
  • promoting digestion
  • slowing down carbohydrate metabolism 
  • stimulating the body to absorb nutrients better

Kimchee and Antioxidants…The antioxidants found in kimchee protect your body against harmful free radicals and oxidative stress. These antioxidants also hel give you better looking and stronger hair and nails.

But enough about the health benefits of kimchee, let’s move on the more fun and functional stuff—like how to make our own, where to buy our own, and what to do with it once we do buy or make it…

Sweet, Sweet Sunday

Kimchee-The What?

Forget cigarettes…Give me kimchee.

Forget making cookies in the weeks before Christmas…Let’s all make kimchee.

Forget quilting bees and craft nights…Let’s all get together to make kimchee.

Forget cheese…We want kimchee.

Supposedly this can all be said of the Korean nation, where the average person consumes about fotty pounds of kimchee per year. To put that in better perspective, that’s more than the typical American consumes of coffee or cocoa or nuts. cheese, eggs, shellfish, or fish.

ve-american-average-food-consumption1

Why even bring up the topic of kimchee at this point?

Because we’re talking about cabbage and refrigeration, and I always seem to have at least one jar of kimchee in my fridge at all times…and found some yesterday as I was cleaning out my fridge.

So what exactly is kimchee?

Kimchee, the traditional Korean dish, is a condiment of salted and fermented vegetables such as napa cabbage and daikon radish, sices such as chili powder and ginger, and salted seafood.

Kimchee, the national dish of both North and South Korea, is do revered by Koreans that during the Vietnam War, negotiations were made by the Korean and American government to ensure that kimchee was available to the Korean troops.

Koreans have been eating kimchee in some sort of fashion way back since 37 BC.

During this timeframe Buddhism, and the related vegetarian lifestyle, became important factors in the Korean lifestyle.

These ancient Koreans were highly skilled in the art of fermenting and pickling  vegetables in order to help preserve the lifespan of certain foods.

Koreans can, and do, actually make kimchee out of anything edible.

This fact leads to infinite possibilities and preferences depending on what region you may be and what season it is and what ingredients you have close at hand.

In fact, today there are over 180 recognized varieties of kimchee available.

The most typical type of kimchee available today is “mak kimchi,” or simple kimchee…a type of kimchee typically made with cut cabbage, radish, and scallions and a seasoned paste of red pepper, garlic, ginger, sugar, and fish sauce, salted shrimp, or kelp powder.

More than 70% of the kimchee sold on the market today is mak kimchee.

But here are a few more ingredients to consider as you would like to make kimchee yourself…

Vegetables...Even though napa cabbage is the vegetable most commonly used to make modern versions of kimchee, the cabbage was only introduced to Korea at the end of 19th century.

Other vegetables used to make kimchee can include…

  • Celery
  • Cucumber
  • Eggplant
  • Mustard greens
  • Onions
  • Potatoes
  • Pumpkins
  • Radishes (Korean radishes, ponytail radishes, gegeol radishes, yeolmu radishes)
  • Scallions
  • Soybean sprouts
  • Spinach
  • Sugar beets
  • Sweet potato vines
  • Tomatoes

Spices…

Chili Pepper…Even though chili pepper is now the expected spice in kimchee, chili pepper was not used until much later than the early days of kimchee. In fact, chili peppers were introduced to the Korean people around the year 1614 by Portuguese traders.

Gochugaru, or red pepper powder…This spice gives kimchee its expected spicy flavor. You can find this spice in Korean grocery stores and online…and in different grades of coarseness and spiciness…more on this later…

Other spices used to make kimchee include garlic and ginger. Garlic wasn’t used as a spice to make kimchee until the early seventeenth century.

Fish…

The most common fish used to give kimchee its authentic flavor is saeujeot, Korean salted shrimp. These shrimp are very small and naturally fermented.

You can find these shrimp in the refrigerator case of Korean markets….more on this later.

Two more options as far as the “fishy” part of kimchee would be kelp powder and salted anchovies.

But First…

But before we go and buy the first jar of kimchee that we see and look at recipes for making our own kimchee and finding ways to kee it from rotting in the back of our fridge, let’s see why we should eat kimchee…and all fermented foods…in the first place.

Sweet, Sweet Sunday

Bok Choy—The Which?

So now that we have learned more about what bok choy actually is and why bok choy can be an important food for us, how do we know that we are choosing the best bok choy that we could possibly buy?First of all, bok choy should be found in the refrigerated section of the produce aisle because warm temperatures cause the leaves to wilt and negatively affect its flavor.

In fact, bok choy is one of the few vegetables that, even though available throughout the year, reaches its peak availability from the middle of winter through the beginning of spring.

Seems kind of obvious that we never want to purchase any type of produce that has wilted leaves, but what else should we look for when buying bok choy?

Leaves…The leaves of bok choy should be firm and brightly colored. Check the bok choy for any signs of browning, yellowing, and small holes.

Stems…The stems of bok choy should be moist and hardy.

Organic…Buying produce that is certified organic can greatly reduce the likelihood of exposure to contaminants such as pesticides and heavy metals. To make sure that you are buying organic produce, always look for the USDA organic logo.

Bok choy can stay fresh in the refrigerator for about one week if stored properly. Store bok choy in a plastic storage bag in the crisper section of your refrigerator.

Sweet, Sweet Sunday

Bok Choy…The What?!

Another leafy green vegetable that type 2 diabetics should consider adding to their diets is bok choy.

Bok choy has been cultivated in China for more than five thousand years and has played a large part not only in its cuisine, but also in traditional Chinese medicine.

Bok choy is a common ingredient in the foods cooked in the Philippines and Vietnam, even though most other countries rarely even use it as an ingredient, if at all.

Bok choy—sometimes referred to as white cabbage, mustard cabbage, celery cabbage, Chinese white cabbage, Chinese mustard, and white celery mustard—-is in fact a member of the cabbage family. In fact, the name “bok choy” is derived from the Cantonese words “bai cai,” which means “white cabbage.”

However, bok choy doesn’t look like a typical cabbage at all. Bok choy more closely resembles celery.

Nor does bok choy look like any other cruciferous vegetables—such as cauliflower, broccoli, cabbage, and Brussels sprouts—which form “heads” in their more mature plant stages.

Instead bok choy has smooth, dark green leaf blades that form a cluster similar to mustard greens or celery—resembling Romaine lettuce on top and a large celery on the bottom.

Even though we usually only envision the typical variety of bok choy found in local grocery stores, there are over twenty varieties of bok choy available.

A few of these varieties are…

  • Baby bok choy…a miniaturized version of bok choy that can often be found in Asian and Chinese supermarkets
  • Chinensis bok choy…do not form heads and have smooth, dark green leaf blades, much like mustard greens or celery
  • Choy sum…also known as “Chinese flowering cabbage,” has light green leaves and tiny yellow flowers, typically sold as trimmed leaves and stalks of choy sum instead of the whole plant, more expensive variety of bok choy
  • Mibuna Early, Canton, and Ching Chang—bok choy varieties that feature green spoon-shaped leaves and slightly flattened white stalks
  • Purple Hybrid—variety of bok choy with purple leaves
  • Shanghai Green and Green Boy—variety of bok choy that have stalks that are various shades of green

This leafy vegetable has a light, sweet flavor and a crispy, crunchy texture.

Bok choy is slowly becoming more and more popular here in American cuisine.

Bok choy can be used in many different ways—such as salads, soups and stir-fries.

So keep reading to learn what the nutritional benefits of bok choy are and for recipes to help you enjoy adding bok choy to your grocery list.

Sweet, Sweet Sunday

Better Buy Some Beet Greens

The second type of leafy green that you might consider adding to your diet if you are changing your lifestyle to a Raw Foods Diet or have recently been diagnosed as having type 2 diabetes…such as my husband has, which is why I even know that you can eat beet green right now…

Beets, and obviously beet greens which are attached to the beets, have been grown in the Mediterranean region as far back as 2,000 BC, Eventually beet cultivation spread to Babylonia in the 8th century, then to China around 850 A.D.

Today beets and beet greens are used in many different cuisines worldwide,  including Northern Africa and Asian menus.

There are basically three different categories of beets…

1.  Table Beets,,,These are grown for people to actually eat at the table,..(go figure)

2. Sugar Beets…These are grown in order to make beet sugar.

3. Fodder Beets…These are grow for specifically to feed animals.

Sugar beets are the beets that are most readily available.

About 30 million tons of sugar beets are grown and harvested in the U.S. each year.

Over 12,500,000 acres of sugar beets are planted on a global basis each year…1,250,000 of these acres planted here in the United States.

Minnesota, North Dakota, and Idaho are the states that produce the most beets in general.

On a global scale, the Russian Federation, France, United States, and Germany are among the leading sugar beet producers.

Even though people can actually eat both table beets and sugar beets, sugar beets have probably been genetically engineered.

Yet table beets are much harder to find. In fact, only 700 acres are planted in the United States each year.

The leaves of all varieties of table beets are green…and are also edible.

But the veins of the leaves do depend on the color of the beet root. For example, beet greens from yellow beets will have bright yellow veins, whereas beet greens from red beets will have rich red veins, and beet greens from white beets will have distinct white veins.

As far as taste, texture, and appearance, beet greens are very similar to Swiss chard, another member of  the same plant family.

Okay, so now that we know what beet greens are…why should we consider adding them to our diets…and how do you cook them?

That’s the next step in this journey…so keep reading…

Okay this may seem a little boring and who-cares-ish for most people who have just been diagnosed with type 2 diabetes, but my main goal here is to be able to print the nutritional charts of all leafy greens so that whenever I am trying to decide which one I should be using in a specific recipe or for a specific health need, I’ll already have the information at my fingertips.

I have decided that I also want to tty a “blog a book” using the raw foods diet from the viewpoint of a newly diagnosed type 2 diabetic trying to rethink all of her family’s Deep Southern style of cooking that she has been mastering for the last thirty-something years from “Mom and ‘Em”…

Anyway, here’s the back of the package for easy reading as you eat your beet greens every morning instead of Froot Loops…

1.  General Information

  • Calories…38.88
  • Calories from Fat…1
  • Total Fat…0 g…0%
    Saturated Fat…0 g…0%
  • Cholesterol…0 mg…0%
  • Fiber…4 g,,,…17%
  • Protein…2 g

2.  Vitamin Content

  • Vitamin A…551.09 mcg,,,61
  • Vitamin B1…0.17 mg…14…6.6
  • Vitamin B2…0.42 mg…32…15.0
  • vitamin B3,,,0.72 mg…5…2.1
  • vitamin B6…0.19 mg…11…5.2
  • Vitamin B12…0.00 mcg
  • vitamin C…35.86 mg…48…22.1
  • Vitamin E,….2.61 mg (ATE)…17…8.4
  • vitamin K…696.96 mcg…774

3. Mineral Content

  • Calcium……164.16 mg…16.7.6
  • Copper….36 mg…40…18
  • Folate…20.16 mcg…5…2.3
  • iron…2.74 mg…15…7.0
  • Manganese,,,0.74 mg…32…14.9
  • Magnesium…97.92 mg…23…10.8
  • Phosphorus…59.04 mg…8,,,3.9
  • Potassium…1308.96 mg…28…f2.9
  • Sodium…347.04 mg…23

There are so many reasons for each of us to start adding more and more “leafy greens,” especially DGLV, to out diets that we should consider eating a serving of leafy greens to be way more important than simply eating an apple ever couldc be.

Let’s look back over a few health reasons for adding leafy greens to our diet… 

  1. Prevents eye disorders such as muscular degeneration and cataracts
  2. Helps strengthen the immune system
  3. Stimulates production of antibodies and white blood cells
  4. Is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease.
  5. Lowers your risk of developing night blindness….
  6. Contains blood clotting properties,
  7. Prevents osteoporosis
  8. Boosts bone strength
  9. May also prevent Alzheimer’s disease
  10. Could possible lower risk of getting certain chronic diseases—including type 2 diabetes, high blood pressure, cardiovascular disease, and stroke.

So how do you know which beets, and obviously the greens that are attached to these beets, to buy?

1. The Beet Root…Things to look for…

  • Defects…Make sure that your beet roots are not cracked, soft, bruised, shriveled, or look very dry.
  • Organic…Buying product that is certified organically grown will decrease your likelihood of being exposued to contaminants such as pesticides and heavy metals. Look for produce that shows the USDA organic logo.
  • Scales…Beets with round, scaly areas around the top surface will be tough, fibrous, and strongly flavored.
  • Smaller beet roots…Choose smaller beet roots that are not more than 2-1/2″ in diameter. Anything larger than that will probably be tough and have a woody core.
  • Texture…The actual beets should appear crisp, not wilted or slimy.

2, The Beet Greens…The beet greens should appear fresh, tender, and have a lively green color.

What do you do with the beets/beet greens when you do get them home?

  • Cut  most of the green parts from the actual beets.
  • Place the unwashed greens in a plastic bag, searate from the actual beets.
  • Squeeze as much of the air out of the bag as possible before closing and placing in the refrigerator.
  • Your beet greens should stay fresh for about four days.

Why do certain foods need to be refrigerated?

Refrigerating produce will maintain the nutritional value of nutrients that are highly susceptible to heat—such as Vitamin C, vitamin B6, and carotenoids—from being depleted by the following four factors…

  1. Exposure to air
  2. Exposure to heat
  3. Exposure to light
  4. Length of time in storage

There are several ways that beet greens can be prepared, but right now let’s take a look at the following four…

  1. Salad
  2. Saute
  3. Soups and Stews
  4. Lasagna and Pasta Dishes

Salad…Enjoy beet greens by themselves as a salad or with other leafy vegetables.

Beet Green, Almond, and Cranberry Salad

1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil
1 cup dried cranberries

  1. Toast the almonds…Melt butter over medium heat in a medium saucepan.  Toast almonds lightly in butter,
  2. Make the dressing…Whisk together all remaining ingredients.
  3. Assemble the salad…Combine the toasted almonds, salad dressing, and beet greens, and cranberries just before serving.

Saute…Another option would be to sauté the beet greens  with onions—and assuming that you are not from the Deep South and absolutely refuse to give up the almighty bacon—bacon…

Beet Green, Onion, and Bacon Saute

  • 1 pound beet greens
  • 1 strip of thick cut bacon
  • 1/4 cup chopped onion
  • 1 large minced garlic clove
  • 3/4 cup of water
  • 1 Tbsp granulated sugar
  • 1/4 teaspoon crushed red pepper flakes
  • .3 Tbsp of cider vinegar

1.Prepare the beet greens…Rinse the leaves under cold running water. Do not soak the leaves in the water as water-soluble nutrients will leach into the water. Cutt leaves off at the stem where the leafy portion end. Cut into ½” slices. Set aside.

2.  Cook the “other stuff”…Sauté the bacon, onions, and garlic in a large skillet over medium heat 5 to 7 minutes, stirring occasionally. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar, vinegar, and red pepper flakes. Bring mixture to a boil.

3. Add the beet greens…Add the beet greens gently into the onion mixture. Cover. Simmer ten minutes, or until the greens are tender.

A third option in using your beet greens is to make a soup or stew such as this one…

Beet Green and Vegetable Soup

  • 2Tbsp butter
    1 bunch spring onions, chopped
    1 leek, sliced
    2 small sticks celery, sliced
    1 small potato, peeled and diced
    ½ tsp pepper
  • 1lC chicken or vegetable stock
  • 1-1/2C beet greens
  • 1-1/4C sour cream

1.Cook the vegetables…Cook the spring onions, leek, celery and potato in butter. Cover with lid, Wait ten minutes, stirring a couple of times.

2,  Add the stock…Pour in the stock. Cook 15 minutes.

3,  Add the spinach…Add the spinach. Cook for a couple of minutes until wilted.

4,  Blend together…Use a hand blender to make a smooth soup. Stir in the sour cream. Reheat. Serve.

Sweet, Sweet Sunday

Arguments in Favor of Arugula

The first “leafy green” that we will consider adding to our grocery list as newly-nutritional-conscientious type 2 diabetics is…

ARUGULA

Arugula has been used since the first century by the ancient Romans and Egyptians  for many different purposes. Not only did ancient civilizations eat the leaves, but they also thought arugula to be an awesome aphrodisiac and used the seeds of the arugula plant to make aphrodisiac and medicinal oils and compounds.

The leaves on this “leafy green” look like oakleaves and are typically 3″ to 8″ long dark green leaves, depending on the maturity of the leaf.

The smaller, paler leaves typically have a mild flavor that is good for fresh dishes like salad and pesto…while the older, darker leaves have more zing, making them better for making soup and topping off your pizza/

 

Okay, so now that we know what “arugula” is, and the fact that it was once considered an “aphrodisiac,”…why should the over-fifty crowd be adding more aphrodisiacal argula to our diets?

Given the fact that all “Leafy Greens” are a good source of vitamins, folate, calcium, magnesium, carotenoids, minerals—such as potassium, manganese, iron, and calcium—, antioxidants, and phytochemicals…all the A’s, B’s, and C’s of general nutrition that so many of us are not even aware that we need and why we need them…why choose arugula?

 

Arugula and the “Food Label”…Let’s first look at the nutritional value of 1/2C arugula…
Calories…25
Calories from Fat…6
Total Fat…1 g…1%
Cholesterol…0 mg…0%
Sodium…27 mg…1%
Total Carbohydrates…4 g…1%
Dietary Fiber…1.6 g…6%
Sugar…2.1 g
Protein…2.6 g
Vitamin A…47%
Vitamin C…25%
Calcium…16%
Iron…8%
Agugula and the ANDI…0One of the terms that I have learned at this phase of my journey is “nutritarian.”

A “nutritarian” is a person who chooses what he or she eats based on what foods have the highest ratio of micronutrients per calorie….a person who adopts a longevity-promoting, nutrient dense, plant-rich eating style.

This term was coined by Dr. Fuhrman. Furhman is a board-certified family physician, six-time New York Times bestselling author, and internationally recognized expert on nutrition and natural healing, Fuhrman specializes in preventing and reversing disease through nutritional methods.

Fuhrman created a scale known as the Aggregate Nutrient Density Index that shows the nutritional density of many common foods based on 34 important nutrients, including…

  • fiber
    calcium
    iron
    magnesium
    phosphorus
    potassium
    zinc
    copper
    manganese
    selenium
    vitamin A
    beta carotene
    alpha carotene
    lycopene
    lutein
    zeaxanthin
    vitamin E
    vitamin C
    thiamin
    riboflavin
    niacin
    pantothenic acid
    vitamin B6
    folate
    vitamin B12
    choline
    vitamin K
    phytosterols
    glucosinolates
    angiogenesis inhibitors
    organosulfides
    aromatase inhibitors
    resistant starch
    resveratrol
    ORAC (Oxygen Radical Absorbance Capacity), a measurement of the antioxidant capacity of that particular food.

Nutritarians can use the ANDI Scores to compare foods and see which foods are the most health-promoting and nutrient dense.

The foods included in this index are given a score of 1-1000, with 1 being the lowest and 1000 being the highest.

Leafy green vegetables in general score the highest on this index.

Arugula has an ANDI score of 604.

Arugula and Potassium...Two cups of arugula contain about 150mg of potassium, roughly 3% percent of the 4,700 mg of the potassium recommended for healthy adults. Although arugula isn’t a top source of potassium, it does boost your intake of the nutrient.

Arugula and Calcium…Two cups of arugula contain 6%DV of calcium.

Arugula and Flavonoids…The “flavonoids” in arugula have been shown to have anti-cancer — as well as anti-inflammatory and anti-diabetic properties.

Arugula and Folate...Two cups of arugula contain 10%DV of folate, the natural form of folic acid. Folate is important during pregnancy because it helps prevent birth defects and also important for lowering your risk of heart disease.

Arugula and Vitamin K...Not getting enough vitamin K in your diet increases your risk of fracturing a bone because vitamin K keeps your bones healthy by improving calcium absorption and reducing urinary excretion of calcium.

Arugula and Antioxidants…Arugula contain certain antioxidants, more specifically alpha-lipoic acid. This acid has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.

Arugula and Calcium...Arugula is a surprisingly good source of calcium—it has more of this bone-builder than the other greens on this list.

Arugula and Nitrates…The nitrates found in arugula are believed to enhance exercise tolerance during long-term endurance exercise. These nitrates also can be beneficial to people with cardiovascular, respiratory, or metabolic diseases who find the activities of daily life are physically difficult because of lack of oxygen.

Arugula and Vitamin A…Two cups of arugula contains 19%DVof vitamin A. This is important for helping you have good vision, particularly at night or in low light environments.

Arugula and Magnesium...Two cups of arugula contain 5%DV of magnesium.

Arugula and Copper....The copper found in arugula increases your immunity to disease because it createa white blood cells.

Arugula and Vitamin C….Vitamin C is one of the best defenses for your body to seek out dangerous, inflammatory free radicals and eliminate them from your body before they can cause real damage, helps prevent cancer, and maintain good health.

Arugula and Phytochemicals...Arugula contains large quantities of phytochemicalssuch as thiocyanates, sulforaphane, or indoles —that inhibit the activity of cancer-causing cells and lowers your risk of getting certain types of cancer—such as prostate, breast, cervical, colon, and ovarian cancers.

Arugula and Folates…Arugula is rich in folic acid, a fact that is important to pregnant women who want to decrease the risk of their babies being born with certain mental defects.

Arugula and Vitamin B…Arugula contains all eight of the B-Complex vitamins. These viramins are important participantes in cell function—including energy production, fat synthesis, and the production of red blood cells.

Arugula and Carotenoids…,Arugula is a well-known source of carotenoids, naturally occurring pigments that improve your ability to see properly and slows down the process of macular degeneration.

Health Benefits…Finally let’s read through a list of the health benefits of earing arugula. Adding arugula to your diet is an important step in…

  • keeping the mind clear and focused
    preventing cancer
    controlling blood pressure
    reducing the amount of oxygen needed during exercise
    enhancing athletic performance
    helping reduce blood pressure
    improving blood flow to your muscles so that they can work more efficiently, especially when exercising
    helping you achieve or maintain a healthy body weight
    keeping your eyes healthy
    helping prevent age-related macular degeneration, the leading cause of blindness among older adults
    normalizing and controlling blood pressure levels
    lowering your risk of having a heart attack or stroke
    helping reduce the risk of colorectal and lung cancers
    slowing the progression of cancer.
    decreasomg the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
    improving your immune system
    decreasing your odds of getting simple illnesses such as the common cold

 

Okay, I’ve just added arugula to my grocery list, but what should I do with it once I get it home…

 

First of all, how do I know which bundle of arugula to stick into my grocery cart?!

Choose arugula that is fresh and crisp, particularly at the stem. Look for plants that have dark green leaves, not yellow. Refrain from buying arugula with leaves that are wilted, have dark or slimy spots, or yellow or brown edges.

 

Next, how do I store it, and how long will it stay fresh in my food rotter?

Arugula leaves will spoil quickly, so some care must be taken to help keep them as fresh as possible for as long as possible.

Wrap the roots of the arugula in a damp paper towel, then store in a plastic bag in the refrigerator.

Another option would be to place the arugula upright in a glass of water, as you would a bouquet of flowers, and then cover the leaves with a plastic bag before storing in the refrigerator.

Another point to remember is to not store arugula beside pears, apples or bananas, as this will cause its leaves to decay faster.

Plan on using within a couple of days after buying them.

 

So what should I make with my arugula?

One thing to remember when deciding how to use the arugula that you have purchased, is that older and larger leaves have a more intense peppery flavor than the younger and smaller leaves.

 

The tenderness and milder taste of the younger leaves make them a great choice for salads such as this one…

Arugula, Avocado, and Olive Salad

  • 3 bunches arugula
  • 1 sliced avocado
  • 1C sliced kalamata olives
  • 1/2C pine nuts

Dressing

  • 1/2C olive oil
  • 2 minced cloves garlic
  • 1tsp red pepper flakes
  • 2Tbsp chopped fresh cilantro
  • Juice of 1 lemon
  • 2Tbsp white wine vinegar

Roast the pine nuts in a shallow pan at 325 degrees F until brown. Combine the arugula, avocado, and olives. Whisk the dressing together. Pour the dressing over the salad. Top with pine nuts.

 

 

The larger, older leaves are better for steaming or using in sauces.

Arugula tends to sauté faster than kale and collard greens, and adds more flavor to a dish than spinach or Swiss chard. Often arugula is used along with milder greens such as watercress and romaine.

 

For example, try making your own version of the following pasta dish…

Sauté arugula in a small amount of extra-virgin olive oil. Season with freshly ground black pepper and freshly grated Parmesan cheese. Cook and drain pasta. Combine arugula, pasta, and whatever else you choose, such as grilled chicken.

 

Pesto…great served with pasta, burgers, sandwiches, or roasted and grilled meat

Blend arugula with the following ingredients…

  • 1/2C basil
  • 3 cloves garlic
  • 1/4C walnuts
  • 1/2C grated Parmesan or Parmigiano Reggiano
  • Juice of 1/2 lemon
  • 1/4 teaspoon salt
  • 1/4 cup olive oil

 

A few more final ideas on how to use arugula…

  • Add a handful of fresh arugula to an omelet or scramble
  • Add arugula to your wrap, sandwich, or flatbread
  • Throw a handful of arugula and blend into a fresh juice or smoothie
  • Top your pizza with fresh arugula…this is very popular in the Mediterranean region.