Sweet, Sweet Sunday

Broccoli…The Why Else

Let’s look at some more reasons adding broccoli to your diet is beneficial…

*****************

1. Bones and Joints

Broccoli contains many nutrients that have been shown to keep your bones and fjoints healthy and to help prevent bone-related disorders….

  • calcium …broccoli contains almost as much calcium as whole milk.
  • phosphorus…6% DRV per cup
  • vitamin A…11% RDV, in the form of carotenoids
  • vitamin C…Broccoli is an excellent source of  vitamin C.  In fact, only one-half of a cup of cooked broccoli provides a whopping 84% RDV of vitamin C— more than that foundf in half of an orange.
  • vitamin K…broccoli contains 116% RDI of vitamin K.

**************

2. Brain Function

Broccoli contains many nutrients and bioactive compounds that can keep your brain and nervous system functioning correctly. In fact, eating only one serving of dark green vegetables , such as broccoli, per day may help resist mental decline.

********

3. Cancer

Broccoli contains nutrients that may help fight and even prevent certain types of cancer—including breast, prostate, stomach, and intestinal. Eating two cups of broccoli twice a week is the amount most nutritionists consider adequate to reap the full cancer-fighting benefits of broccoli.

***********************

4. Dental and Oral Health

Broccoli contains many nutrients—such as vitamin C , flavanoids, and calcium,—that have been shown to support oral health and prevent dental diseases—such as periodontitis, oral cancers

Many people also claim that eating raw broccoli helps remove plaque and whiten your teeth

**********

5. Diabetes

Broccoli may be worth adding to your weekly menu because there has been research showing that broccoli can be beneficial to diabetics…definitely adding it to my own weekly menu, know that my husband has been diagnosed with type 2 diabetes and I don’t want to be a fifty year old widow with a five year old, right?

Anyway, why/how is broccoli helpful for diabetics?

First of all, broccoli has been shown to significantly decrease insulin resistance in people with type 2 diabetes….perhaps because of broccoli’s high antioxidant content.

Broccoli has also been shown to lower blood sugar levels and improve diabetic control because of its high content of soluble fiber.

 

 

*********

6. Digestion

Broccoli may support bowel regularity and healthy gut bacteria because it is rich in both fiber and antioxidants, two nutrients that are important for “bowel regularity” and healthy gut bacteria.

Fiber affects several aspects of our digestive system—the speed that food travels through our digestive system, the consistency of food as it moves through our intestine, bacterial populations in our intestine, the health of your stomach lining.

And for those readers out there who still give a crap…broccoli even makes it easier to take a crap.

 

 

**********

7. Eye Health

Broccoli contains lutein and eaxanthin, the same antioxidant that have been shown to make carrots so very good for your eyes;.

These antioxidants both help your eyes from eye diseases and problems—such as macular degeneration and cataracts

***************

8. Heart Health

Broccoli has also been shown to play a role maintaining the health of your heart,  maintaining your LDL cholesterol and triglyceride levels, and keeping your blood vessels strong

First of all, broccoli contains sulforaphane, an anti-inflammatory that has been shown to prevent and reverse damage to blood vessel lining caused by chronic blood sugar problems.

.The fiber found in broccoli may reduce your risk of heart disease.

Finally, B-complex vitamins helps regulate or reduce excessive levels of homocysteine, an amino acid that increases your risk of coronary artery disease.

 

 

***************

9, Immune System

Broccoli is loaded with vitamin C, possibly one of the most important nutrients for keeping your immune system effectively doing its job of preventing and treating  various illnesses.

The RDV for vitamin C is 100–200 mg….and broccoli contains 78 grams …84% RDI of vitamin C per half-cup serving. of cooked broccoli

 

 

**************

10. Pregnancy

Broccoli contains many of the vitamins, minerals and protein needed by expectant mothers…especially the B vitamins…and even more specifically the vitamin B9, also known as folate…that are important for the development of the fetal brain and spinal cord.

Eating broccoli and other fiber-rich foods while pregnant can can help ensure healthy pregnancy outcomes and support healthier cognitive development of the newborn.

 

 

********

11. Skin

Broccoli, mainly in the form of broccoli extract, contauns nutrients that have been studied as far as protecting you from getting skin cancer and other skin damage that result from exposure to a damaged ozone layer and increased exposure to ultraviolet (UV) rays.

 

Sweet, Sweet Sunday

You Mean There Actually Are Other Leafy Greens Besides Iceberg?

  • So we’ve decided to raise the bar on our salad bar…
  • And learned that as far as nutrition goes, iceberg lettuce is at the bottom of the totem pole…
  • But what leafy green is out there lurking at the local grocery store or farmer’s market?
  • Below is a list of several varieties that you could use instead…

Arugula

  • Also called…rocket, Italian cress, Mediterranean rocket, rugola, rugula, roquette, rucola
  • Leaves…small, flat, frilly-edged leaves
  • Most Common Uses…salads, wraps, sandwiches, pasta, risotto, and Italian dishes like pesto
  • Nutrition…especially high in vitamin K
  • Originated…the Mediterranean
  • Taste…distinct peppery taste and aroma

Butterhead Lettuce

  • Also called…butter lettuce, Boston, bibb (limestone)
  • Leaves…soft and smooth like buttee

Cos Lettuce

  • Leaves…dark green, long, narrow
  • Taste…..sweet and tangy
  • Texture…crispy and crunchy texture

Cress

  • Leaves…tough, fibrous stem and small green leaves
  • Taste…peppery taste
  • Varieties…watercress, upland cress, curly cress, and land cress

Endive

  • Color…off-white center with loose, lacy, dark green outer leaves which curl at the tips
  • Leaves..loose, lacy, dark green outer leaves which curl at the tips
  • Taste…slightly bitter
  • Uses…salads and soups

Dandelion Greens

  • Leaves…the green leaves from the so-thought-of “weeds” in your yard…stiff leaves with pointy, fine “teeth.”
  • Taste…sharp bitter flavor
  • Uses…a classic French bistro salad, salads with roasted beets

Endive

  • Leaves…unique oval shape
  • Texture…soft and satiny
  • Taste…slightly bitter
  • Uses…scooplike shape makes for serving small appetizers

Escarole

  • Color…various shades of green
  • Head…loose, elongated heads
  • Leaves…broad, wavy leaves with smooth edges
  • Other Names…Batavian endive, scarole, broad-leaved endive
  • Taste…darker green leaves are lightly bitter and spicy; but the paler interior leaves are milder
  • Uses…soups and beans…popular in Italian cuisine.

Frisee

  • Color…pale green
  • Leaves…feathery leaves tinged with yellow and green
  • Other Names…curly endive, chicory, chicory endive, curly chicory
  • Taste…bitter

Iceberg

  • Leaves…tightly packed leaves on dense, heavy heads
  • Water Content…contains more water than most other leafy greens

Kale

  • Nutritional Value…high in fiber
  • Taste…earthy, slightly grassy taste
  • Uses…salads, soups, pasta, and smoothies
  • Varieties…include curly, baby, and lacinato

Lacinato Kale (a.k.a. Dino Kale)

  • Other Names…Tuscan kale or black kale
  • Leaves…very dark blue-green or black-green leaves
  • Taste…earthy and  nutty flavor

Leaf Lettuce 

  • Color…can be either green or red
  • Leaves…large, frilly-edged
  • Taste…mildly sweet and delicate taste
  • Uses…sandwiches, burgers, popular lining for hors d’oeuvres platters

Mâche

  • Other Names…Field salad, lamb’s lettuce, corn salad, field lettuce, fetticus
  • Taste…mild and slightly sweet flavor
  • Leaves…very small
  • Notes…expensive, very delicate, will bruise easily

Mizuna

  • Leaves…petite elongated leaves with spiky edges similar to miniature oak leaves
  • Origin…Japan
  • Other Names…Japanese greens, spider mustard, xue cai, kyona, potherb mustard, and California Peppergrass
  • Taste…peppery

Oak Leaf Lettuce

  • Color…reddish-purple
  • Leaves…very similar to leaf lettuce, but with more of an oak leaf shape
  • Taste…super-mellow, sweet

Radicchio

  • Color…burgundy-red leaves with white ribs
  • Other Names…Chioggia, red chicory, red leaf chicory, red Italian chicory
  • Taste…mildly bitter with a subtle spicy undertone
  • Texture…quite firm but still tender
  • Uses…in salads, as a cooked vegetable, and grilled or roasted and mixed with other grilled vegetables

Romaine

  • Nutritional Value…particularly rich in folic acid and vitamin K
  • Taste..light, almost grassy taste
  • Texture…a satisfying crunch
  • Uses..Caesar salads, wraps

Spinach

  • Color…dark green leaves
  • Leaves…smooth, sturdy, deep green
  • Taste…mild, lightly herbal
  • Uses…salads, wraps, and smoothies

Sweet Potato Greens

  • Taste…lovely, almost sweet flavor with no discernible bitterness
  • Uses…soups or stews

Tatsoi

  • Leaves…small and rounded much like little spoons, hence its other name, spoon cabbage
  • Other Names…Tat soi, spoon cabbage, rosette bok choy
  • Taste…mildly peppery and sweet, with only the faintest hint of cabbage flavor.
Sweet, Sweet Sunday

Let Us Talk About Lettuce

  • Whether you are a diabetic or on a diet or a vegetarian or raw foods advocate, it might seem like you are eating salad night after night after night…not to mention for lunch also.

  • But the same old salad made the same old lettuce can get extremely boring…extremely…
  • So why not add some variety to your mandatory salad by adding more leafy greens to your instacart order?
  • There is a wide range of leafy green vegetables to choose from other than lettuce…
  • But these can seem to overwhelming, and you’ve only been eating lettuce for how long…
  • So let’s now take a look at the various leafy greens vegetables that are available—starting with the basics of selecting, storing, and using them in salads. ..as well as the nutritional value of different varieties…