The 6 Vegetables That Will Save Your Life

(This is a great article shared from Dean by Timothy Grower from Men's Journal 9/19/2014...)

If there’s one food that no one — not your doctor, your nutritionist, or even your mother — will tell you to eat less of, it’s leafy greens. Calorie for calorie, chard, collards, kale, and other leafy greens may just be the most nutritious food you can eat. They’re packed with vitamins — A, B, K, and others — but also rich in essential minerals like calcium, iron, potassium, and magnesium, as well as antioxidants, which protect cells against damage. Leafy greens contain phytochemicals, natural compounds that can help prevent hardening of the arteries and lower inflammation linked to heart disease. The greens’ synergistic combination of vitamins, minerals, antioxidants, and phytochemicals helps detox cells and expunge free radicals that damage DNA, both of which may inhibit cancer cells from forming and multiplying.

Greens are also your single best source of natural nitrates, which get converted by the body into nitric oxide, a gas that lowers blood pressure, promotes blood flow, and can even improve erections. You produce less nitric oxide as you age — levels can dip by half after age 40 — which means you need to eat even more nitrates to keep everything working properly, says University of Texas biochemist Nathan Bryan. As if that weren’t enough, greens have been shown to boost mental clarity, prevent depression, and reduce the risk of diseases like Alzheimer’s. If you’re looking to stay lean, high-fiber greens help speed digestion and make you feel full, and they’re low in carbohydrates and calories, so you can practically eat as much of them as you want. At the very least, aim to consume three to five ounces of leafy greens a day, says Bryan. Here’s how to get your fill.

1. Swiss Chard

Why You Need It: This green is a top source of two important, lesser-known antioxidants: syringic acid and kaempferol. The former can help stabilize blood sugar by inhibiting ­enzymes that turn carbs into simple sugars, while the latter protects cells against cancer-causing toxins, lowers inflammation, and may also reduce your risk for heart disease, diabetes, and other chronic diseases.

RELATED: The 10 Healthiest Fruits and Vegetables

How to Eat It: Save calories while boosting your antioxidant intake by using Swiss chard instead of tortillas to make burritos and wraps. Cut leaves from stems, and steam leaves briefly. When cool, fill with your favorite healthy burrito staples: brown rice, quinoa, grilled shrimp or chicken, black beans, goat cheese, chopped tomatoes, sweet potatoes, or other vegetables; beans, grains, or grilled meats. Or sauté chard stems in garlic and olive oil for several minutes; add leaves, pine nuts, and currants; and cook two to three more minutes before serving.

2. Arugula
Why You Need It: Arugula has one of the highest nitrate levels of any leafy green, helping to ­increase blood flow and therefore enhance performance. It’s also packed with flavonoids — antioxidants that fight heart disease and even some cancers. New research suggests it may also prevent ulcers.

How to Eat It: Arugula can be slightly bitter, so dress it in a salad with a fruity vinaigrette to counter the bite.

RELATED: Is Organic Food Healthier?

3. Collard Greens

Why You Need It: Of all leafy greens, collards are best at binding your stomach’s bile acids, which can help lower your cholesterol levels and even protect you from some cancers. Collards also contain a special class of phytochemicals that nourish the body’s natural detoxifying system.

How to Eat It: Boiled collards are a soul-food staple, but unless you eat the broth, you’ll miss out on many nutrients. Steaming preserves more nutrients and increases bile-acid-binding activity. Jill Nussinow, a dietitian and chef, recommends kneading sturdy greens like collards or kale with olive oil for a few minutes before cooking to increase their flavor and make them easier to chew. Or massage with tahini and braise in garlic and lemon juice.

4. Bok Choy
Why You Need It: Bok choy is one of the best sources of potassium, which helps build muscle and keep blood pressure low. It’s also packed with vitamin A, which strengthens the immune system by increasing white-blood-cell activity and the body’s response to toxins.

How to Eat It: Chop up and braise the lower, white portion of the stems in chicken or vegetable broth and sesame oil. Add leaves after two minutes, and cook another one to two minutes.

RELATED: 6 Healthy Foods That Get a Bad Rap

5. Kale

Why You Need It: Kale is a prime source of cancer-thwarting compounds called glucosinolates, as well as kaempferol, which researchers believe combats cancer and may also, incredibly, protect the heart, lower blood sugar, strengthen bones, and reduce inflammation in the body. Kale is rich in lutein and zeaxanthin, antioxidants that help prevent eye disease and vision loss as you age.

How To Eat It: Briefly sauté kale in olive oil with chopped onions, and then braise in white wine or vegetable stock for five to 10 minutes.

6. Watercress
Why You Need It: A single cup of watercress will bump you over your recommended daily value of vitamin K, which can help regulate blood clotting and reduce plaque on artery walls, and may lower inflammation linked to chronic diseases like arthritis. If you could stand to eat watercress daily for two months, you would cut DNA damage to your white blood cells, reducing your risk of cancer and lowering your triglycerides (unhealthy blood fats) by 10 percent, according to studies. At the very least, eat more.

How to Eat It: Watercress adds a peppery crunch to grilled cheese and other sandwiches, and also works well in salads. Or take a tip from Julia Child and simmer a pound of potatoes, three cups of leeks, and a little butter in two quarts of water for an hour; add a cup of watercress and simmer five more minutes before pureeing in a blender until smooth. Don’t worry about losing nutrients: You’ll retain them in the base of this flavorful soup.

 

Whole Wheat Honey Carrot-Applesauce Muffins

Whole Wheat Honey Carrot-Applesauce Muffins

·        1½ cups whole-wheat flour
·        1 teaspoon baking soda
·        1 teaspoon ground cinnamon
·        ½ teaspoon ground ginger
·        ½ teaspoon salt
·        ½ cup butter (1 stick) softened (but not melted)
·        ½ cup honey
·        1 egg
·        1 teaspoon pure vanilla extract
·        1 cup unsweetened applesauce
·        ¾ cup carrot shreds

1.    Preheat oven to 350 degrees F. Line a muffin pan with paper, foil, or silicone liners, and set aside

2.    In a medium bowl whisk together the flour, baking soda, cinnamon, ginger, and salt

3.    In a large mixer bowl, whisk with mixer butter, honey, egg and vanilla on medium speed.

4. Turn speed down and slowly add in the flour mixture until well combined

5.    Using a spatula, carefully fold in the applesauce and carrots. Divide the batter evenly among the muffin cups. Bake for 20-25 minutes or until a toothpick comes out clean sand muffins are turning golden brown on top

 Enjoy!

 

Grandma's Beet Jam

Grandma Sophie’s Jello Beet Jelly
·       6 raw beets
·       4 cups water
·       ½ cup lemon juice
·       1 small pkg of raspberry Jello
·       1 pkg. Sure-Jel
·       4 cups of Sugar
1.    Mix Jello and Sure-Jel together and set asside
2.    Clean and wash beets, dice with a food processor
3.    Add water to make 3 1/2 cups juice and cook
4.    Add real lemon juice
5.    Gradually add dry ingredient while continually whisking so not to clump or burn
6.    Boil 3 minutes
7.    Add 4 cups sugar (continually whisking)
8.    Boil 2 minutes longer
9.    Pour into jars and seal
10. Ladle jam into containers, leaving ½ head space on top. Cover containers and refrigerate. After jam has set (about 3 hours) transfer to freezer

Low Sugar Beet Jam

·       6 raw beets
·       4 cups water
·       ½ cup lemon juice
·       1 small pkg of raspberry Jello
·       1 pkg. lite fruit pectin home jell
·       1 cups of Sugar
1.    Clean beets
2.    Dice beets with a food processor
3.    Add water to bring to 3 ½ cups and then add ½ of lemon juice and cook
4.    Combine 1 cup of sugar, 1 small package of raspberry gelatin and 1 package of lite fruit pectin home jell
5.    Gradually add dry ingredient while continually whisking so not to clump or burn
6.    Bring mixture to a full boil for 1 full minute – continually whisking
7.    Remove from heat and continue to stir for 3 more minutes
8.    Ladle jam into containers, leaving ½ head space on top. Cover containers and refrigerate. After jam has set (about 3 hours) transfer to freezer

 

Labor of Love –Canning

We have been busy preserving summer. Tonight  we took on Bruschetta in a Jar. We can’t wait to dig into this come fall, come snow, come gray skies.

Try it yourself. (And while peeling those tomatoes, tap your toes to Greg Brown's 'Canned Goods')

 Bruschetta in a Jar

·        5 cloves of garlic, diced
·        1 cup dry white wine
·        1 cup white wine vinegar
·        ½ cup water
·        2 tbsp sugar
·        2 tbsp basil
·        2 tbsp oregano
·        2 tbsp balsamic vinegar
·        9 cups chopped cored plum tomatoes

1.    Prepare canner, jars and lids. (Clean jars and closures, heat the jars, and place the flat lids in small saucepan, covered with water, simmering over medium heat)

2.    Combine garlic, wine, wine vinegar, water, sugar, basil, oregano and balsamic vinegar in large stainless steel saucepan . Bring to a rolling boil over high heat. Reduce heat, cover and boil gently for 5 minutes – Remove from heat.

3.    Prep tomatoes by cutting the stem, place in boiling water for 1 minute, then in cold water. Skin will peel off. Once all peeled, chop tomatoes.

4.    Pack tomatoes into hot jars with ½ inch of top of jar. Ladle hot vinegar mixture into jar to cover tomatoes, leaving ½ inch headspace. Remove air bubbles and adjust with small plastic spatula. Adjust headspace if necessary by adding hot liquid so ½ inch headspace remains. Wipe rim. Center lid on jar. Screw band down until resistance is met, then increase to fingertip-tight.

5.    Place jars in canner, ensuring they are completely covered with water. Bring to a boil and process for 20 minutes. Remove canner lid. Wait 5 minutes, then remove jars, cool, label and store.

Spaghetti Squash – God’s Gift to the Low Carb Diet

Best treat this week in your CSA box? The Spaghetti Squash! Why? Because you cut it in half lengthwise, scoop out all seeds, submerge in boiling water for 20-25 minute (until fork can easily pull the squash into strand), then drain and run cold water over squash to stop cooking process. Use fork to scrape the cook squash out of its rind, fluffing and separating the pulp into spaghetti-like stands. YOU NOW HAVE A VEGETABLE PASTA SUBSTITUTE THAT IS BETTER THAN PASTA!

A house hold favorite recipe is George Stella’s Anaheim-Shrimp-Scampi. (This recipe works well to substitute in chicken vs. seafood as well)  We highly recommend his recipe book ‘George Stella’s Livin’ Low Carb’. All his recipes are winners.

Rattlesnake Snap

This week we add beans to the weekly gathering. One of which is Rattlesnake Snap. It is naturally sweet so a fun addition to your salads. If you do not plan to use the green beans within the week, freeze them. A great recipe to try:

Green Bean Salad with Goat Cheese Dressing

·       1 pound green beans, trimmed
·       2 ounces crumbled fresh goat cheese
·       1 lemon (zest of)
·       1 tablespoon lemon juice
·       2 tablespoons apple juice
·       1 clove garlic, minced
·       1/3 cup chopped fresh dill, divided
·       3/4 cup fresh corn (from 1 ear corn)
·       1 large tomato, diced

 Bring a large pot of water to a boil. Add green beans and cook just until they turn bright green and are barely tender, about 2 minutes. Drain and cool in a bowl of ice cold water. Drain and pat dry.

Dressing: Whisk together goat cheese, lemon zest and juice, apple juice, and garlic in a small bowl. Toss green beans with half the dressing and half the dill and spread on a platter. Top with corn and tomato, drizzle with remaining dressing and sprinkle with remaining dill.

Zucchini Start

Excitement of new greens -- the zucchini is here!

Smoked (Grilled) Zucchini

Slice zucchini length-wise
Spread with butter
Sprinkle with salt
Drizzle with balsamic vinaigrette
Top with shredded Parmigiano Reggiano cheese
Add to the smoker with the chicken for last hour or place on grill until tender

Smoked Chicken
Rub chicken with olive oil, sea salt and rosemary
Place in smoker for about 4 hours

Beet and Spinach Salad

·       2-3 Beets
·       Spinach
·       Goat or Blue Cheese
·       1-2 Apples
·       Bacon (half to whole package)

1.     Preheat oven to 350 degrees
2.     De-stem and clean beets
3.     Place beets on foil (on the tray) and coat with dressing (below)
4.     Wrap beets in foil and roast in for 60 minutes at 350 degrees
5.     Microwave bacon, cool so can handle, and snip into small bite sizes with kitchen scissors
6.     Cut apple in to small chunk pieces.
7.     Slice roasted beats thinly
8.     On chilled dinner plates, layer spinach, sliced beets, apple chunks, cheese and bacon
9.     Drizzle with Honey Mustard Balsamic Vinegar and Oil dressing and enjoy

Honey Mustard Balsamic Vinegar and Oil Dressing:
- ¾ cup extra virgin olive oil
- ¼ cup balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- salt and freshly ground black pepper to taste

1.      Wisk mustard and vinegar briefly
2.     Place the mustard-vinegar mixture along the with oil, honey and seasonings in a blender and mix for about 10 seconds (or fully combined)
3.     Transfer to a glass container and let stand for 30 minutes to let the flavor meld
4.     Give the dressing a good shake immediately before servings
5.     Makes a 1 cup batch of dressing, will keep for one month

 

Swiss Chard Juicer

•2 Pears
•1 Apple
•30 Green Grapes
•1 Banana
•3 Carrots
•1 Lemon (peeled)
• Big bunch of Swiss chard

Put all ingredients through the juicer whole (complete with peelings except for lemon). Makes 2 servings. This is a Schroeder favorite.  

Spring Greens

We will finally have vegetables in our bag! Some lettuce and Swiss chard will accompany your eggs home this week.  Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, calcium and dietary fiber. One cup of chopped Swiss chard has just 35 calories. Health wise, chard can help with blood sugar regulation, which provides benefits diets of individuals diagnosed with diabetes. With its very good supply of calcium and its excellent supply of magnesium and vitamin K, chard is also a healthy boost for your bones. Swiss chard does not ship well, so you typically will not find it in grocery stores. 

The young tender leaves are the most flavorful and make a colorful addition to salads. Cut out the midrib of larger leaves before cooking or chopping into salads. Chop large leaves to cook down like spinach, or use in casseroles, soups, and pasta.

How Store Swiss Chard

Do not wash Swiss chard before storing as the exposure to water encourages spoilage. Place chard in a plastic storage bag and wrap tightly. Place in refrigerator where it will keep fresh for up to a week. When ready to eat, rinse Swiss chard under cold running water. Do not soak chard as this will result in the loss of water-soluble nutrients. Remove any area of the leaves that may be brown, slimy, or have holes

If you have large batches of chard, or won’t be able to use it this week, you can freeze it. In the fall, once it is plentiful, we chop the leaves in the food processor and store in 1 cup portion small freezer bags, which is perfect for the family favorite: Crust-less Swiss Chard with Cheddar and Bacon Quiche

Prep Time: 12 Minutes
Cook Time: 35 Minutes

Ingredients:

·        1  cup chopped Swiss chard
·        1  cup chopped yellow sweet onion
·        A splash of olive oil
·         6-12 slices bacon, cooked and crumbled (or the whole package)
·         3 cups sharp cheddar cheese
·         5 large eggs beaten
·         Salt and pepper to taste

Preparation

1.      Heat oven to 350 degrees
2.      Nonstick spray a 9-ince pie plate
3.      In a large skillet, heat olive oil
4.      Cook onion until tender
5.      Add chopped chard leaves and continue cooking, stirring until the chard is wilted
6.      Toss with salt and crumbled bacon
7.      Stir in the cheese and beaten eggs
8.      Pour into the prepared pie plate
9.      Bake for about 35 minutes, until the quiche is firm and lightly browned around the edges  
*Amount of onion and Swiss chard can vary but it is important that they are proportional