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How to make Kale Chips by FitLife.Tv
Source : Grow Food Not Lawns
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Showing posts with label green vegetables. Show all posts
Showing posts with label green vegetables. Show all posts
How To Make Kale Chips
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Plant Protein For Vegetarians
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Every cell in our body needs protein to stay alive. Protein is necessary for tissue repair and for the building of new tissues. >Your muscles, hair, nails, skin and eyes are made from proteins. So are the cells that make up all the organs in your body system – nerves, lungs, liver, kidneys, heart, brain and your sex glands. >Amino acids are thebuilding blocks of protein. When you consume protein, it is broken down into various amino acids and transported throughout your body through your blood. Your cells then pick and choose the amino acids that they need to construct new body tissues, blood cells, enzymes, hormones, etc.
Here are some examples of plant protein suitable for vegetarians. Do include them in your juicing and diet, instead of meat protein.
Every cell in our body needs protein to stay alive. Protein is necessary for tissue repair and for the building of new tissues. >Your muscles, hair, nails, skin and eyes are made from proteins. So are the cells that make up all the organs in your body system – nerves, lungs, liver, kidneys, heart, brain and your sex glands. >Amino acids are thebuilding blocks of protein. When you consume protein, it is broken down into various amino acids and transported throughout your body through your blood. Your cells then pick and choose the amino acids that they need to construct new body tissues, blood cells, enzymes, hormones, etc.
Here are some examples of plant protein suitable for vegetarians. Do include them in your juicing and diet, instead of meat protein.
Source : Dave Sommers, Juicing For Health
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High protein foods for vegetarians!
The Power Of Plant Protein
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Green vegetables are
all rich in protein, and relatively low in calories. They provide generous
amounts of most micronutrients with no cholesterol and virtually no fat. Meat
on the other hand, is relatively low in micronutrients. Remember whole grains,
beans and seeds are also high in protein and should be utilized to achieve
adequate protein on a diet with no or minimal animal products. But the point in
this example was to illustrate how weight-loss favorable green vegetables are
and that no matter how many green vegetables you eat, you still cannot take in
too many calories. If you fill up on greens, they will reduce your desire and
ability to overeat.
In the chart below, an equal caloric amount (100 calories) of porterhouse steak is compared to broccoli, romaine lettuce and kale. Broccoli provides the greatest amount of protein per calorie.
Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.
Green vegetables are all rich in protein, and relatively low in calories. They provide generous amounts of most micronutrients with no cholesterol and virtually no fat. Meat on the other hand, is relatively low in micronutrients. Remember whole grains, beans and seeds are also high in protein and should be utilized to achieve adequate protein on a diet with no or minimal animal products. But the point in this example was to illustrate how weight-loss favorable green vegetables are and that no matter how many green vegetables you eat, you still cannot take in too many calories. If you fill up on greens, they will reduce your desire and ability to overeat.
| Broccoli, frozen, chopped boiled | Romaine Lettuce | Kale, cooked | Beef Short Loin, Porterhouse Steak, separable lean & fat, 1/8 “ fat, broiled | Beef short Loin, Porterhouse Steak, separable lean & fat, 1/4” fat, broiled | |
| Calories | 100 | 100 | 100 | 100 | 100 |
| Weight (g) | 357 (12.6oz) | 588 (20.7oz) | 358 (12.6oz) | 34 (1.2oz) | 30 (1.0oz) |
| Protein (g) | 11.1 | 7.2 | 6.8 | 8.0 | 6.5 |
| Fat (g) | 0.4 | 1.8 | 1.4 | 7.4 | 7.7 |
| Carbohydrate (g) | 19.2 | 19.4 | 20.2 | 0 | 0 |
| Fiber | 10.8 | 12.4 | 7.2 | 0 | 0 |
| Cholesterol | 0 | 0 | 0 | 24.1 | 21.6 |
| Calcium (mg) | 118 | 194 | 258 | 2.7 | 2.4 |
| Iron (mg) | 2.2 | 5.7 | 3.2 | 0.9 | 0.8 |
| Magnesium (mg) | 46 | 82 | 64.4 | 7.8 | 6.0 |
| Potassium (mg) | 507 | 1453 | 816.2 | 109 | 76.5 |
| Vitamin C (mg) | 143 | 23.5 | 146.8 | 0 | 0 |
| Thiamin (mg) | 0.2 | 0.4 | 0.2 | 0 | 0 |
| Riboflavin (mg) | 0.3 | 0.4 | 0.3 | 0 | 0 |
| Niacin (mg) | 1.6 | 1.8 | 1.8 | 1.4 | 1.2 |
| Vitamin B6 (mg) | 0.5 | 0.4 | 0.5 | 0.1 | 0.1 |
| Folate (mcg) | 200 | 800 | 46.5 | 2.4 | 2.1 |
| Vitamin A (IU) | 3609 | 51253 | 48763 | 0 | 0 |
| Vitamin K (mcg) | 315 | 603 | 2924 | 0 | 0 |
Source: Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.
Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.
Please note that 100 calories of steak is only about one ounce, which is not much meat to fill you up. More typically, 4 – 8 ounces is eaten, supplying too many calories and too much animal protein without the lifespan enhancing micronutrients. Bottom line—eat more greens and less meat to get more micronutrient bang per caloric buck and to suppress your calorie intake.
Source : Dave Sommers, Live Love Fruit
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Red fruits and vegetables
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Learn Why Leafy Greens are a Power Food and 20 Ways to Cook Them
By Rick Davis, founder at the eatlocalgrown project
Leafy greens are one of the most nutritious, inexpensive and easy to cook real foods! They're also very tasty and one of the simpler things to cook. Leafy greens are available for a large part of the year in one form or another and are usually available at most farmers markets for great prices.
Below you find some great recipes, tips and nutritional facts for leafy greens!
Not many foods can compare to the high nutritional value of leafy greens. Researchers are finding that eating your greens may be even more important than previously imagined. In putting together this article I found lots of quotes that stated "it was common for our ancient ancestors to eat up to six pounds of leaves per day". I could not find a accredited source for the quote but I can see that it makes sense. Recent research shows that a gene that is essential for producing critical immune cells in your gut, responds to the food you eat—specifically leafy green vegetables (Dr. Mercola).
We now know that these greens contain an array of antioxidants and other disease-fighting compounds. Researchers also believe that these vegetables play an important role in controlling food allergies, inflammatory diseases and obesity, and may even prevent the development of bowel cancers (Walter and Eliza Hall Institute).
Here's a nutritional breakdown of the top readily available leafy greens:
Color is also important. If you have a choice, pick the darkest leaves. Don't worry about a few brown spots, that's perfectly normal, especially at the farmers markets. However, if the edges are consistently brown throughout all the leaves you may want to pass.
Last but not least, is smell. The leaves should smell fresh and, well, really green!
NOTE: Non-organic greens can be very high in pesticides. This is one of those items that are definitely worth buying organic. I'm assuming that because you are an eatlocalgrown.com reader, you know how important it is to buy from a local grower when possible. Make sure your growers are practicing sustainable farming practices and not using heavy chemical pesticides and herbicides. If buying from a local is not an option, then make sure to choose organically-certified greens at the grocery store. (read more about Local vs Organic.)
On the more sturdy greens like Kale and Collards you'll probably want to remove the leaves for the stalks. I do this for Swiss Chard as well. You can cut the stalks away or just rip the leaves off. The stalks can be used for stocks, or in the case of Swiss Chard I just cut them up into bite size pieces and saute them for about 5 minutes to make them tender before adding the greens to the pan.
Here's a great collection of recipes that we found at eatingwell.com-
 |
| Leafy Greens are a Superfood! |
Leafy greens are one of the most nutritious, inexpensive and easy to cook real foods! They're also very tasty and one of the simpler things to cook. Leafy greens are available for a large part of the year in one form or another and are usually available at most farmers markets for great prices.
Below you find some great recipes, tips and nutritional facts for leafy greens!
The Quick Lowdown
- NUTRITIOUS- Lots of nutrients in just one serving! Vitamins, essential minerals, fiber and much more.
- VERSATILE- Easy to add to lots of different recipes. Like smoothies for breakfast, salad at lunch, sauteed at dinner.
- DETOX- High levels detoxifying, anti-inflammatory, and cancer fighting compounds
Leafy Greens Nutritional Facts
Not many foods can compare to the high nutritional value of leafy greens. Researchers are finding that eating your greens may be even more important than previously imagined. In putting together this article I found lots of quotes that stated "it was common for our ancient ancestors to eat up to six pounds of leaves per day". I could not find a accredited source for the quote but I can see that it makes sense. Recent research shows that a gene that is essential for producing critical immune cells in your gut, responds to the food you eat—specifically leafy green vegetables (Dr. Mercola).
We now know that these greens contain an array of antioxidants and other disease-fighting compounds. Researchers also believe that these vegetables play an important role in controlling food allergies, inflammatory diseases and obesity, and may even prevent the development of bowel cancers (Walter and Eliza Hall Institute).
Here's a nutritional breakdown of the top readily available leafy greens:
Kale
Excellent source of vitamins A, C, and K
High in Calcium (for a vegetable)
Also supplies Folate and Potassium
Collard Greens
Excellent source of vitamins A, C, and K
Good source of Folate, Manganese, and Calcium
Cancer preventatvive glucosinolates (glucoraphanin, sinigrin, gluconasturtiian, and glucotropaeolin)
Similar in nutrition to Kale but more chewy with a stronger taste
Swiss Chard
Excellent source of vitamins A, C, and K
Good source of Magnesium, Manganese, Potassium, Iron and Vitamin E
At least 13 different Polyphenol Antioxidants, including Kaempferol and Syringic Acid
Unique source of Phytonutrients called Betalains (provide antioxidant, anti-inflammatory, and detoxification support)
Turnip Greens
Excellent source of vitamins A, C, and K
Good source of Folate, Manganese, Calcium, Copper, Vitamin E and Vitamin B6
Bitter taste linked to high Calcium (4x more than cabbage, 2x more than mustard greens)
High glucosinolate content (phytonutrients with cancer-preventing properties)
Spinach
Excellent source of vitamins A, C, and K
Good source of Manganese, Folate, Iron, Vitamins C, B2, B6 and E
Showed evidence of significant protection against the occurrence of aggressive prostate cancer.
Glycoglycerolipids help protect the lining of the digestive tract from damage — especially damage related to unwanted inflammation.
Beet Greens
Excellent source of vitamins A, C, E and K
Good source of Folate, Pantothenic Acid, Phosphorus, Zinc, Vitamins B6
Valuable source of Lutein/Zeaxanthin (good for eye health)
How to Choose Leafy Greens
When choosing your greens, the number one rule is to look for leaves that are crisp. You want to hear a slight snap when you crack the stems. If they are wilted, soggy, or slimy, keep looking. Ideally, they have been stored in a cool place but watch out for greens stored in ice. Greens are loaded with water. Ice can crystallize the water and the greens may end up mushy by the time you get them home.Color is also important. If you have a choice, pick the darkest leaves. Don't worry about a few brown spots, that's perfectly normal, especially at the farmers markets. However, if the edges are consistently brown throughout all the leaves you may want to pass.
Last but not least, is smell. The leaves should smell fresh and, well, really green!
NOTE: Non-organic greens can be very high in pesticides. This is one of those items that are definitely worth buying organic. I'm assuming that because you are an eatlocalgrown.com reader, you know how important it is to buy from a local grower when possible. Make sure your growers are practicing sustainable farming practices and not using heavy chemical pesticides and herbicides. If buying from a local is not an option, then make sure to choose organically-certified greens at the grocery store. (read more about Local vs Organic.)
How to Cook Leafy Greens
A lot of people (me included) love the taste of bitter greens. I especially like to pair them as a side dish with a rich, fatty main course like a grass-fed rib eye, or a hearty lamb stew. The bitter greens cut through the fattiness of the main course and bring a nice balance to the plate. But there's also many ways to temper the bitterness of leafy greens by adding golden raisins for sweetness or some toasted pine nuts or sesame seeds for richness. This can completely transform the dish and if you get creative you'll find something that even the pickiest of eaters will love.On the more sturdy greens like Kale and Collards you'll probably want to remove the leaves for the stalks. I do this for Swiss Chard as well. You can cut the stalks away or just rip the leaves off. The stalks can be used for stocks, or in the case of Swiss Chard I just cut them up into bite size pieces and saute them for about 5 minutes to make them tender before adding the greens to the pan.
Here's a great collection of recipes that we found at eatingwell.com-
Beet Greens Recipes
Chard Recipes
Collard Greens Recipes
Kale Recipes
Spinach Recipes
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