C RY D E R
P O I N T
MARCH 16
Eat Your Greens for GREEN POWER!
BY NICOLAS M. CHAVEZ
With winter still very much in full swing, it
would be wise to surround yourself with and
consume some of the healthiest foods that
are found at your disposal, specifically green foods. There
is no greater time to eat the most nutrient-dense foods
than in the colder months where sneezes and coughs may
seem to come at you from all angles. Therefore, this article
will be a celebration of verdant superheroes that we
can fill up our grocery baskets with!
Wedding rings, cupcake boxes, and microgreens–all
examples of great things that come in small packages.
Microgreens are underdeveloped greens of vegetables
such as kale, arugula, and broccoli that are harvested just
one to two weeks after planting and they pack a bounty
of critical nutrients for the body. What makes them so
nutrient dense is that during the early stages of development,
vegetables need a full arsenal of vitamins, minerals,
and antioxidants to support their growth, so although
small in size, they are rich nutrients.
You might wonder what to do with microgreens since
they come in a rather small package. A few suggestions
would be to toss them in your salads, top off your soups,
or stuff them in your favorite sandwiches.
We’ve all been raving and talking about kale for some
time now. It’s been so talked about that people have now
been discussing what will be the “new” kale. Nevertheless,
the reason why kale continues to receive a standing
ovation throughout the years is because it is an absolute
superhero. Not only does it contain an incredible amount
of lutein, which is a powerful antioxidant shown to protect
eyesight, it also contains a very healthy amount of
beta-carotene and vitamin C.
If you consume it raw, it may taste bitter but that is
because of the high content of iron found in it–in fact,
per calorie, kale has more iron than beef–that is absolutely
amazing. Iron is essential for good health and it
helps with the formation of hemoglobin and enzymes,
transports oxygen to various parts of the body, aids in cell
growth, and proper liver function.
This dark leafy green deserves all the praise it has received.
In terms of consumption, besides from including
it in your salads, kale also blends well in smoothies
where the bitter taste can be masked with peanut butter
or some mango slices. In addition, for a quick and delicious
snack–take a baking pan, line it with tin foil, lay
kale leafs on, lightly drizzle some olive oil, sprinkle some
coarse salt, and bake until crispy.
Besides from being fun to say, arugula has been
featured more and more on menus and for good reason.
For vegans and for folk who don’t enjoy milk, the
following will be excellent news to read–arugula is a
superb source of calcium. Providing 64 milligrams of
calcium in just two cups, one will receive an adequate
amount of vitamin K which will improve bone health
by acting as a modifier of bone matrix proteins, improving
calcium absorption and reducing urinary exretion
of calcium. Arugula pairs perfectly with your favorite
pasta. You can welt it in the pan intertwined with a variety
16 CRYDER POINT COURIER | MARCH 2019 | WWW.QUEENSCOURIER.COM
of pastas and will taste great alongside some fresh
tomatoes.
No article on powerful greens would be complete without
mentioning the king of the south–collard greens.
One of the darkest hues of greens, collard greens are high
in both fiber and water content. These attributes improve
digestion and helps you maintain a healthy digestive
tract. However, collard greens also protect your exterior
as well! Being high in vitamin A (necessary for sebum
production which keeps hair moisturized ) and C (enables
the body to build and maintain levels of collagen
which provides structure to skin and hair), consuming
these leafs will help you look your best! To make your
salad a bit more robust, blanch collard greens, chop them,
and toss them in with quinoa, tomatoes, and a variety of
nuts for an exciting quinoa bowl that is nutrient dense
with the addition of collard greens.
Make March your greenest month yet with the addition
of these powerful greens. But don’t stop at this list–also
research Swiss chard, mustard greens, and of course,
spinach. Experiment with how to include them in your
existing diet–this will strengthen your body during the
last portion of winter and will ensure you begin the
spring season in peak form!
You’ll learn to love it!
A healthy side dish! Green smoothies? Why not!
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