Monday, June 10, 2013

DARK LEAFY GREENS :Farm fresh picked, packaged, and ready to cook and eat

Our package is a mix of heirloom naturally grown and wild foraged greens - packing a BIG PUNCH of nutrients!!!!

Getting one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale should be enough to meet the daily recommended target of 120 micrograms per day for men and 90 micrograms per day for women...

Dandelion Greens 
Mustard Greens
Swiss Chard
Beet Greens
Edible flowers and leaves
Foraged Greens - lambsquarters, garlic mustard, wild mustard

what to do with dark leafy greens fresh picked, washed and packaged - ready to cook and eat - and may include :
note - it is best to include grated cheese, yogurt, beans, or other sources of calcium with your greens

stir fry - add ginger, sesame oil, peanuts, soy sauce, hot pepper, scallions
greens and beans - chickpeas, canneloni
Minestrone - add veggies, tomato sauce
greens and pasta - cook pasta, add oil and garlic
green Smoothies
frittatta and omelettes

"Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.
Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it.
Vitamin K:
  • Regulates blood clotting
  • Helps protect bones from osteoporosis
  • May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques
  • May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthitis
  • May help prevent diabetes
Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with oil.

Almost Carb-Free

Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose. In some systems greens are even treated as a "freebie" carb-wise (meaning the carbohydrate doesn't have to be counted at all).
Note on oxalates: Some greens contain substances called oxalates which may bind some percentage of the calcium in the greens."

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