Going Green

This week for Wellness Wednesday we're talking about how we can "go green" with our nutrition.  When we think of leafy greens we usually think of salads.  While we love a good, tasty salad we want to encourage our friends to incorporate dark green vegetables into their diets in different ways. 

Leafy greens are versatile and have many flavors to compliment different dishes.  Winter greens like cabbage, collard greens, kale and mustard greens are more tender and sweet during cooler months.  Spinach, chard and lettuces are at their peak during springtime.  Try sauteeing, blanching steaming, juicing or blending your favorite greens to give your meals and snacks a nutritional boost.

Cruciferous vegetables like kale, collard greens and cabbage have been recognized for their potential role in cancer prevention.  Leafy greens are low in calories and carbohydrate and high in micronutrients.  Most dark leafy greens are high in vitamins A, C and K.  They are also great sources of fiber and potassium.  The Dietary Guidelines for Americans recommends at least 1.5 cups of dark green vegetables per week, we think you can do better than that!

I love to start the day with a green smoothie.  A green smoothie is delicious, light and full of the nutrients I need to get going in the morning.  Below is a recipe from Simple Green Smoothies that you can use for meals or snacks to keep you nourished throughout the day.

Ingredients:
-1 Cup Dark Leafy Greens (Spinach, Kale, Chard, whatever is in the fridge)
-1 Cup Milk (any kind, I prefer Almond) or Water (Coconut Water is delicious!)
-1.5 Cups Fruit (Banana, Berries, Mango, Avocado, etc)
*Optional-Protein Powder, Chia Seeds, Flax Meal, Coconut Oil or Almond Butter*

Blend your leafy greens with your liquid first then add your fruit and blend again.  If you choose to include one of the "optional" ingredients add at the end and blend once more. This recipe makes about 16 ounces of tasty, green smoothie.

Enjoy the rest of your week!

-Julie

The Mighty Soybean - The Only Complete Plant Based Protein

Soy protein is the only plant protein with all eight essential amino acids, making it equivalent to animal protein. It’s a lean, green, protein machine.

Soy is very nutritious and one cup of cooked soybeans supplies: 

- 57% DV protein - 41% DV fiber - 49% DV iron - 18% DV calcium

- At least 18% DV of 10 other essential vitamins and minerals

- Rich in health promoting bioactives, such as isoflavones, saponins and phytosterols, as well as the omega-3 fatty acid ALA.

KEY FACTS TO KNOW:

·  Phytoestrogens—isoflavones in soy and other plants—possess antioxidant and antimicrobial properties. They are the source of much past confusion over soy safety; however, research confirms their safety in humans. Phytoestrogens are structurally similar to estrogens, but act differently and are much weaker.

·  Soy is beneficial for athletic performance and muscle recovery, and is rich in antioxidant compounds that may help reduce oxidative stress associated with exercise. Soy protein provides an “intermediate” rate of amino acid release, and when combined with other proteins, such as whey and casein, offers a sustained delivery of amino acids to muscles.

·  Studies show moderate intake of two to three servings of soyfoods a day are safe.  

o  A serving is: 1 cup soymilk or cultured soymilk “yogurt”; 1/2 cup cooked soybeans, edamame, tempeh or tofu; 1/3 cup soynuts; a soy-rich nutrition bar; or a veggie burger.

TUNA EDAMAME SALAD
Prep Time: 5 minutes ; Makes: 4 servings 

·  1 cup edamame (shelled, steamed)

·  1 cup cherry tomatoes, cut in half

·  1 cup carrots, shredded

·  6 oz. can tuna, water packed, drained

·  1/2 cup golden raisins

·  1/4 cup red onion, diced

·  1/4 cup reduced-fat Italian dressing

Mix edamame, tomatoes, carrots, tuna, raisins and onion in medium bowl. Pour dressing over salad and toss until combined. Serve with pita bread halves or whole grain crackers, if desired.

Nutritional analysis per serving (1 cup): Calories 210, 16g Protein, 27g Carbohydrate, 4g Fiber, 3g Fat, 0g Sat.Fat, 0g Trans Fat, 25mg Cholesterol, 350mg Sodium