Sunday, January 11, 2009

A New year

It has been a long time since I have been on the blog . I could give a million excuses but I will just blame it on the holidays...... Although I have been neglecting the blog I have not been neglecting the garden. In between working as a nurse and dealing with the holidays I have been spending the majority of my free time preparing the garden for the spring . Since October we have put 8 tons of compost into the garden soil in Kurten and redesigned the watering system. Changing the watering system became a necessity as we have had so very little rain in the last few months.

I am happy to say that the hard work is paying off and thanks to the rain we had last week we are right on target for pickup to start in late January or early February.
So what do we have to look forward to.... Early on we will have spinich, lettuce , kale, collards, broccoli , cauliflower ,beets, swiss chard, and herbs. In march we should have green onions and if all goes well with my covered rows ,green beans and all kinds of crazy asian greens that can be used for salad or stir frys.

That leads me to the next topic ... why greens in the winter... We need more nutrients in the winter to boost our immune system when we are not getting as much excercise and sunshine like in the warmer months Unlike summer vegtables which have alot of water (which we need more of in the heat)and lower amts of nutrients per ounce, winter vegetables like greens, broccoli and cabbage ,spinich and swiss chard have a high density of nutrition and have the least calorie content. Leafy green vegetables are:• low in calories• low in fat • high in protein per calorie • high in dietary fiber • high in iron and calcium • and contain high amount of phytochemicals particularly beta-cryptoxanthin, zeaxanthin, and beta-carotene• Contain carotenoids, flavonoids and other powerful antioxidants that have cancer protective vitamin A, vitamin C, lutein and folic acid• Good source of enzymes besides all that they have all these wonderful properties
Low in Calories: Green veggies make great food when you’re on a diet. Green beans, cabbage, leafy greens are low starch and low in calories and can help fill your stomach with nutrition, but not calories.
High Protein: Vegetables like broccoli and romaine lettuce have high protein content. It is interesting to note that plant protein is superior to protein that you get from meat sources because it is much easier to digest. A half cup of broccoli contains 3 grams of protein. Certain blue-green algae like spirulina and chlorella contain a protein content which is higher than any meat, soy and wheat. Spirulina consists of 65-70% protein and does not contain any fat.

Phytochemicals: Green vegetables are rich in phytochemicals, particularly romaine lettuce – and darker green leafy vegetables like spinach, zucchini, brussels sprouts, garden peas, Swiss chard, kale, collard greens, mustard greens and turnip greens. These green vegetables contain the powerful antioxidants beta-carotene, lutein and zeaxanthin. Dark, leafy green vegetable a day may keep the ophthalmologist away! Zeaxanthin and lutein are two carotenoids that are found within the retina of the eye. A six-year research study at the National Eye Institute, Maryland found that lutein and zeaxanthin may nutritionally help to protect against blindness (macular degeneration). It was found that lutein and zeaxanthin can help to reduce the risk of AMD.1 Macular degeneration affects 1.2 million Americans.
High Fiber: A diet high in fiber content helps prevent constipation, and also aids in lowering cholesterol and weight loss management. Green vegetables are rich in fiber content particularly broccoli, spinach, swiss chard, mustard greens, green peas, kale and other dark green leafy vegetables
High in Calcium: Calcium is important for strong bones and teeth. Calcium in the blood helps regulating the functions of muscles and nerves. It is important for clotting of blood. The outer leaves of cabbage, broccoli leaves, turnip greens, mustard greens, collards, and kale are especially rich in calcium.
High in Iron: Iron is found in hemoglobin, the red pigment in blood, which is essential for transporting oxygen in the blood to all parts of the body. Iron is also required for many metabolic reactions. Iron is needed in cellular reproduction, which is an ongoing process in the body. The extra iron is stored in the liver, bone marrow, and the spleen. From here it is converted into hemoglobin as and when the body requires it. Green vegetables are especially rich in iron, especially avocado, asparagus, and broccoli.
Potassium and Magnesium: The American diet is said to be low in potassium and magnesium. These minerals are present in high amounts in dark green vegetables. Potassium and magnesium can be linked to healthy levels of blood pressure and blood sugar.
Folate: Folate is a B vitamin. Folate promotes heart health and is said to help prevent certain birth defects. Folate is necessary for DNA duplication and repair.
Vitamin K: Just one of cup cooked deep green vegetables supplies nine times the minimum recommended intake of Vitamin K. Vitamin K is essential for the clotting of blood.Normalizes pH level: Too acidic a pH level is caused by a diet high in sugar, starch and fats. Green vegetables can nutritionally help your body normalize its pH level.
Enzymes: Enzymes support a healthy digestive system. When eaten raw, green vegetables are a good source of enzymes. Enzymes help to break down food, into smaller substances so that the nutrients can be absorbed by the body. Enzymes also help to eliminate parts of foods that are not useful to our bodies. Remember, generally the greener the food the higher in nutritive content.

So here is my recipe of the week.... Simple and Easy. Greens and Garlic..... 8 cups of chopped greens, 2 tablespoons of olive oil, 1 tsp kosher salt, 1 tablspoon of minced garlic and a dash of cayenne pepper. Heat oil in a wok , cast iron fry pan or a non stick skillet over med high until it starts to bubble add the garlic and cayenne , cook for 30 seconds , then add greens stirring for 4 minutes or until bright green and just starting to get tender add salt give a quick stir shut off heat and cover. Serve within 5 minutes with your favorite pan seared pork, steak or chicken and a baked/ or microwaved sweet potatoe for a complete nutrient packed , satisfying ,high fiber, immune system boosting meal.
Have a great week ....