Now that I’ve stuck that lovely little jingle in your head, let me explain. Even Kermit couldn’t have anticipated how the term “Being Green” would transform into essentially what is a way of life. Granted I’m abusing my writer’s license to extend the use of this endearing phrase, but I think you’ll get the gist.
From making changes of what we eat and how we live, along with how our decisions affect the environment, going green has become more powerful than even the Hulk could have ever anticipated. So what are the most popular green choices to make if you’re choosing to add this philosophy to your lifestyle? What does it mean to “go green”?
Going green or green living typically refers to being more environmentally aware and taking on eco-friendly living practices. Although none of these topics offer a good recipe for me to pass on to you, so I’ll stick to a more edible approach and leave the environmental side of the “Going Green” discussion to the experts. Actually, the Food Co-op will be sponsoring a Community Program on this very topic and “How to Reduce your Carbon Footprint” in April. Watch for our e-mail updates on this impressive topic.
When I was growing up, “eat your greens” meant any veggie that mom put on our plates. (Do you have a favorite memory of your first encounter with vegetables? Tell us on Facebook.) Ordinarily that was green beans, a small salad, which was usually iceberg lettuce, sliced cucumbers with the occasional invading slice of red tomato. Now we have a broader selection of green foods to choose from as well as how we choose to prepare and consume them. We can mix greens into recipes, snack on raw green veggies, drink smoothies that elude the stereotypical green vegetable taste and even enjoy teatime in a green manner. Incidentally, green tea is a favorite high power antioxidant rich beverage that can be served hot or cold. It has been reported to reduce the risk of heart disease, lower cholesterol and protect against cancer, how’s that for green power!
With St. Patrick’s Day coming soon, many of us will be donning green apparel and enjoying a holiday favorite, corned beef and cabbage. Consider some of the many benefits of keeping cabbage in your refrigerator all year long. Cabbage is one of the most versatile green vegetables. Cabbage contains numerous substances that have demonstrated cancer-fighting properties[1], with a great amount of focus on its role in breast cancer prevention. Consumption of cabbage has been shown to reduce the estrogen metabolite 16alpha-hydroxyestrone, which is a breast cancer promoter.
Cabbage is a good source of fiber, vitamin C, vitamin K and is high in folate[2]. It is a natural source of electrolytes and minerals like calcium, potassium, phosphorous, manganese, iron and magnesium, which can help control heart rate and blood pressure. Anyone who struggles with anemic blood levels should consider adding this as a staple to their food regiment, as it can also aid in the body’s production of red blood cells. Cabbage contains approximately 1.6 mg of iron per kg of cabbage. Studies had shown significant improvements in individuals with a low red blood cell count when given multiple servings of cabbage juice daily.
Although the focus of this article is “going green”, I would be remiss if I didn’t also highlight the benefits that green cabbage’s purple cousin has. Not only can it dress up your meals with its vibrant color, but it contains anthocyanins giving it its anti-carcinogenic properties a bigger boost as it helps your body to fight off cancer.
Looking for new ways to add cabbage to your menu, try adding green or red shredded cabbage into your mixed greens. Not only will you benefit from the added nutrients, but it’s added fiber will help you feel full and satisfied while adding few calories to your dinner’s side salad.
It should be noted that cabbage loses a significant proportion of its chemopreventive properties when cooked. Ideally, it should be consumed raw and chopped, steam cooked, cooked for a short period of time in a small amount of water, or consumed as sauerkraut, preferably a low-sodium sauerkraut.
Another traditional Irish dish to serve on this festive day is Colcannon. To add this to the menu, simply try mixing kale into your favorite creamy mashed potato recipe along with some green onions or leeks for a simply green and savory side dish.
Kale itself is quite versatile. Although this Brassica jewel is great cooked and may even find it’s way into a soup dish, there is an array of ways to enjoy kale. Try using kale as a base for your favorite smoothie. Make your own kale chips or add it to a salad. To make your own kale chips simply lay out a few leaves, spray with cooking spray oil so the seasoning will stick. Then season with salt, garlic and onion powder and pop them into the oven. Watch them as they’re thin and can burn easily, usually bakes up in about 10 minutes or so, depending on the type of kale you use.
Kale has shown to reduce the risk of heart disease. In one three-month study, men already diagnosed with high-cholesterol levels were given kale juice every day. The study proved that their cholesterol levels improved significantly, favorably reducing the risk of coronary artery disease[3].
Many of the cruciferous vegetables that share similar health benefits, are linked by phytochemicals. Aside from cabbage and kale, these also include broccoli, collard greens, mustard greens, bok choy, and arugula among many others. They prevent oxidative stress, induce detoxification enzymes, stimulate the immune system, decrease the risk of cancers by not only inhibiting malignant transformations and carcinogenic mutations, but they also reduce the proliferation of cancer cells. These vegetables contain valuable metabolites, which are effective in the chemoprevention of cancer, as documented by numerous studies.
So what other ways can we get our green on? What about green snacks? Green snacks…what a concept! Ever find yourself starved as you’re preparing dinner, maybe because you waited too long in between meals? To avoid stacking on those extra calories while we prep dinner, we can always choose a green snack to fill in the gap. Why not chomp on a few stems of broccoli dipped in a little savory Greek yogurt dressing for a snack? How about zucchini sliced into chips with salsa instead of loading up on the salt, fat and carbs of tortilla chips? Maybe even some crisp cucumbers, thinly sliced and soaked in balsamic vinegar or fire cider[4], and finally a quick low-prep option is to grab a few stalks of celery and dip them in mustard. Any of these are a great way to get in that extra serving of veggies while we satisfy that dinner’s-not-ready-yet fix. You’ll also feel fuller at dinner and less likely to overeat.
Last but not least, at the top of my green veggie hits countdown is celery. Celery remains an unsung hero of many a weight loss regiment. Yet the list of its health benefits will ensure its place in the super-food hall of fame along with an honorary set of cape and tights. Aside from being a great tool for weight loss, celery can help reduce inflammation, calm the nervous system, regulate the body’s alkalinity, improve digestion, reduce the risk of cancer, reduce LDL cholesterol (the “bad” cholesterol) all while it can help to lower blood pressure.
I recently started looking into the application of adding celery to the diet to help reduce blood pressure. Little did I know all the added benefits it carries. I found that celery contains phytochemicals known as phthalides, which relax the muscle tissue in the artery walls. This enables increased blood flow and, in turn helps to relieve high blood pressure. The research suggests that eating four stalks of celery per day may be effective in lowering blood pressure. I thought this was a no brainer. I figured anyone could easily add a stalk or two to a smoothie each day and if need be eat the rest.
Although there’s plenty ways to eat our veggies, with the warmer weather coming, frosted smoothies are something we can all look forward to. Green smoothie’s take on a whole new set of flavors as we go into the great expanse of mixing fruits and vegetables.
Regardless of how enthusiastic you may be about St. Patricks Day, you may still be reluctant to imbibe in a luxurious emerald blend of fruits and veggies. If drinking green isn’t your thing, you can always mask the valuable jewels on the inside by adding the right combination of fruits and veggies to turn your green blast…well…pink! I often make a pink smoothie by adding frozen blueberries, or a small chunk of beet to alter its appearance. But take a chance as we gear up with the Luck O’ the Irish and try a straight green smoothie, just so you can say you did.
As we swing over from amazing greens, let’s look to the fruity green side of the produce aisle at the kiwi. This green beauty that can be added to any smoothie, as it offers a nutrient-dense power punch that comes in each fuzzy little package. High in vitamin C, high in fiber, and high in potassium its blend of phytonutrients help protect against heart disease, cancer, respiratory disease and stroke[5]. The kiwi has natural blood-thinning properties that support vascular health[6] by reducing the formation of spontaneous blood clots, lowering LDL cholesterol, and reducing blood pressure. Multiple studies have shown that kiwifruit not only reduces oxidative stress and damage to DNA but also prompts damaged cells to repair themselves. Not only is kiwi recommended as part of an anticancer and heart-healthy diet, but has also been used to accelerate the healing of wounds and sores [7].
With St. Patrick’s Day around the corner we’re all looking to get our green on. Consider adding any of these verdant choices to your shopping list, and you’ll be sure to be dancing a healthy jig all year long.