Leafy greens -- 5 healthy vegetables for the holidays
'Tis the season when everything is decked in holiday hues of red and green except, that is, for traditional feasts. In a typical spread -- turkey, potatoes, stuffing and pumpkin pie -- the only festive colour comes from cranberry sauce; green is nowhere to be seen.
It's worth having greens -- especially dark green leafy vegetables -- on your menu and not only for a festive touch. Canada's Food Guide recommends eating at least one dark green vegetable a day. Leafy green vegetables are low in calories and exceptionally healthy, offering a plethora of nutrients and a good dose of fibre.
“Studies show that most people with diets rich in green leafy vegetables have a far lower risk of heart disease and cancer,” says Christine Manning, a registered nutritionist at the Truestar Clinic in Toronto.
Ready to dig into greens? Keep reading for five leafy vegetables to try and the tastiest ways to prepare them for the holidays.
1. Swiss chard
Nutrition highlights According to Manning, Swiss chard is a great source of vitamin K (essential for clotting of the blood and bone formation) and vitamin C (known for preventing cancer and warding off colds and the flu.)
Festive flavour Here's how to whip chard into a holiday side dish: “Thinly slice it, then sauté with olive oil or toasted sesame seed oil and add garlic and toasted pine nuts,” says Nettie Cronish, a Toronto-based natural foods chef, vegetarian-cooking instructor and author of the cookbook New Vegetarian Basics, (Random House, 1999). Before cooking, remember to remove the stalks and discard them.
2. Spinach
Nutrition highlights Two of spinach's star nutrients are folate and magnesium. Just half a cup of cooked spinach provides you with 50 percent of the recommended daily amount of folate, which is essential for the production of healthy blood cells and helps prevent neural tube defects. Meanwhile, magnesium helps your body metabolize calcium and is vital for heart-health, says Manning.
Festive flavour To make a fabulous holiday salad, place fresh baby spinach in a large bowl, top it with dried cranberries and toasted pine nuts, and toss with a vinaigrette. If you buy a bunch of fresh baby spinach (rather than a bag of pre-washed), wash it thoroughly before using to remove grit.
3. Kale
Nutrition highlights Kale is a great source of iron -- which is essential for blood formation and helps keep nails and skin healthy -- and calcium, which helps prevent osteoporosis. “Calcium is also important for a regular heart beat, for cancer prevention and nerve and muscle function,” says Manning.
Festive flavour Include this green into a first-course soup, or feature it alone as a side dish. “Thinly slice the leaves (discard the stems) and stir-fry in a bit of olive oil with some soy sauce,” says Cronish. Heighten the flavour with a dash of red pepper flakes or a pinch of grated fresh ginger.
4. Collard greens
Nutrition highlights This leafy green is part of the brassica family (as is kale and boy choy) -- a group of veggies that contain powerful cancer-fighting phytochemicals. Plus, it offers more protein than most other veggies -- about 4 grams per cup -- and is rich in bone-building calcium, says Manning.
Festive flavour Collards are popular in southern U.S. cuisine, and are traditionally eaten on New Year's Day with black-eyed peas to encourage a year of wealth. To give your greens a Southern touch, thinly slice them and sauté with a tad of bacon fat, salt, pepper, lemon juice and red pepper flakes, suggests Cronish. Or add finely chopped collard greens to your favourite holiday soups and stews.
5. Bok choy
Nutrition highlights Also known as Chinese cabbage, bok choy is rich in nutrients like potassium, which is important for nerve and muscle function, says Manning. As well, this veggie keeps your skin and eyes healthy and helps prevent cancer because it contains vitamin A.
Festive flavour For a simple side dish, sauté baby bok choy, which has a mild and delicious flavour, and season to taste with salt and pepper and lemon or lime juice, recommends Cronish. Or, if you prefer, include bok choy in a stir-fry with other vegetables.
To preserve the nutritional value of your greens, be mindful of how you cook them. “Boiling is probably the worst thing for all these greens, as you lose the largest amount of nutrients,” Manning says. Your best bet is to lightly steam, sauté or stir-fry them. Bon appetite!
Page 1 of 1
