Your mother always told you to eat your greens, and you often repeat that same message to your children. That’s because green, leafy veggies top the list of healthy foods, packing more nutrition per calorie than nearly any other food.
In this issue, I’m going to focus on the benefits of these leafy vegetables. I’ll discuss why and how you should eat more of them, to bolster a healthy diet.
I’ve also been hard at work redesigning my website, The Gourmet Nutritionist
which has just been re-launched. The new site has even more healthy recipes, nutrition information and tips for healthy living. Take a look!
And don’t forget, if you crave daily nutrition news, follow me on Twitter
|Curried Potatoes & Spinach in Naan
This Indian-inspired alternative to the traditional sandwich will get you re-fueled in no time! Rich in protein, complex carbohydrates and packed with nearly a day’s worth of vitamin A from dark green, leafy spinach, this meal is complemented perfectly by a cooling, cucumber-yogurt sauce. You could also serve this for supper, paired with a carrot-ginger or lentil soup.
Yield: 4 servings Time: 30 minutes
½ pound potatoes, cut into ½” chunks
2 Tbsp. vegetable oil
4 oz. finely chopped onion
1 Tbsp. curry powder
1 jalapeno, seeded and finely chopped (2 Tbsp.)
3 Tbsp. grated ginger
3 cloves garlic, finely chopped (3 tsp.)
1 pound spinach, destemmed and roughly chopped
6 oz. plain Greek yogurt
½ cup grated hothouse cucumber
¼ tsp. ground cumin
¼ cup chopped cilantro
4 pieces of naan bread, warmed according to package directions
Boil potatoes in salted water until soft, about 7 minutes. Drain. Heat a large sauté pan over high heat. Add the oil and onion to the pan and lightly brown, about 5 minutes. Add the curry powder, jalapeno, ginger and garlic. Cook until aromatic, about 30 seconds. Add the spinach and cover to wilt the spinach, about 3 minutes. Lower heat and stir in potatoes. Season with salt.
In a small bowl , combine the yogurt, cucumber, cumin and cilantro. Season with salt and pepper.
To assemble, place ¼ of the spinach mixture in the naan. Drizzle with 3 Tbsp. of the yogurt sauce. Wrap the naan around the spinach, and enjoy!
Calories: 280, Protein: 11 g, Total Fat: 8 g, Carbohydrates: 41 g, Sodium: 310 mg, Fiber: 9 g
©2013 The Truly Healthy Family Cookbook.
|Do it Yourself Nutrition
Take E and See!
Most vitamin supplements mimic their natural counterparts. This is not the case with vitamin E, which is best absorbed in its natural state though food.
Natural E contains important antioxidants, which decrease cholesterol and protect the heart by reducing the chances of blood clots. Vitamin E may even help prevent cancer by neutralizing free radicals that damage cells’ DNA. Plus, it may stop cancer cells from growing and spreading.
According to the National Institutes of Health (NIH), adults over 14 and pregnant women should get 15 mg daily, and breast-feeding women should get 19 mg daily.
Keep in mind, vitamin E is fat-soluble, so it's best absorbed when taken with a meal containing some fat. Sources of vitamin E include:
Dark Leafy Green Vegetables: A half-cup of cooked dark leafy green vegetables, like spinach or kale, delivers 2 mg.
Cereal: You can also find vitamin E in ready-to-eat fortified cereals, which provide 7 to 17 mg a serving.
Vegetable Oils: A tablespoon of canola oil supplies 2.4 mg, while a tablespoon of olive oil has 1.9 mg.
Nuts: Almonds are the most concentrated nut source of vitamin E with 13.5 mg in a one-third cup serving. Peanuts have 2.44 mg in the same portion.
|At the Market
At It's Peak: Spinach
Health-boosting spinach is at its peak during winter months. Spinach boasts fiber, calcium, antioxidants and vitamins A, C and K, among its nutritional benefits.
One serving of spinach (one cup) contains over half of your daily vitamin A needs.
Prep Suggestions: Spinach can be tossed into salads, scrambled into eggs, pressed into a Panini, pureed into a smoothie, or sautéed on its own as a simple side dish.
Nutrition Score: One cup serving contains just 7 calories, 1 gram of protein and 1 gram of fiber.
Deruta Tableware & Ceramics
Looking to make a bold statement with your tableware? Nothing says you’re about to eat a beautiful meal than Deruta
ceramics. Deruta is a small town in Umbria, Italy famous for making handcrafted ceramics for hundreds of years. The tradition of creating colorful majolica pottery lives on today.
I love these vibrant pieces not only for their artistry, but because they are non-toxic and safe for daily use. Plus, because they are hand-painted, they can be customized to reflect your personal style and traditions.