Geen power foods....

April is 22nd is Earth Day, and being or at least trying to be a good steward to Mother Earth I have been becoming more “green”. Well, not only am I trying to reduce my carbon foot print by doing good things for this plant, I am also trying to “green-up” my diet. (I’m sure turning 50 this year and having a major physical looming over my head would have no bearing on this at all!) So I beg the question…. Are you getting enough greens in your diet?


If not, it's time to reconsider. Dark leafy greens like spinach and those in the kale family (collard greens, for instance) are heart healthy, packed with cancer-fighting antioxidants, and excellent sources of vitamin C, vitamin K, beta-carotene, and folate (a nutrient that's especially important for pregnant women). Because of their benefits you might even consider these “power foods”, but the best part: they are tasty, refreshing, filling, and super low in calories! Seems like you can perk up your next salad with one or more of these leafy veggies:

Arugula: One cup of these lobed, peppery greens (also known as rocket) contains just 5 calories! Make them the star of a salad or toss them into a mix of baby greens and other vegetables (or try them with sliced fresh pears and goat cheese). You'll find arugula in markets from early spring through summer. Look for young, tender leaves. But be sure to finish them off within two days because they don't stay fresh for long.

Romaine: This type of lettuce is much more rich in nutrients than lighter varieties like iceberg — so if you prefer a crunchy salad, opt for romaine instead. Also known as cos lettuce, romaine is mildly flavored and has coarse leaves with a large rib down the center. While it provides a whopping 55 percent of your daily value of vitamin A, one cup of shredded leaves has only 8 calories. And because it's available year-round, it can be a salad staple! Tasty tip: Romaine makes a great salad with diced apples and walnuts.

Radicchio: Italian chicory, as it's sometimes called, comes in small, round, cabbagelike heads. While not technically "green" (the more common variety has red leaves with white veins, but it can also be white or green with red speckles), radicchio delivers an antioxidant punch (similar to that of blueberries) that helps reduce damage caused by nasty free radicals. It contains 9 calories per shredded cup and tastes mildly bitter (but mellows when it's cooked). In addition to chopping it up for a salad, you can prepare it as it's done in Italy — grilled with olive oil or cooked in risotto and pasta.

Mache: This green goes by a couple of different monikers, including corn salad and lamb's lettuce. It has narrow, spoonlike leaves that grow in clusters (or rosettes). Some varieties have a flavor resembling that of hazelnuts, but the delicate taste can become bitter as the leaves age. While higher in calories than other greens (20 per cup), mache has health benefits galore — it can improve your blood pressure, heart health, brain function, and immunity. Enjoy it with other tender-leaf lettuces or add it to omelets, soups, or grain or potato salads.

Well that is my bit for the “greening” of America

Til next time…