Gotta Get the Greens

20 Nov

Amidst the holiday season, it can be very difficult to incorporate all the greens we need. Which is a LOT. I know I’ll use the excuse of making something with cooked squash, some grains, or other “comforting” foods, as the weather gets colder. Yes I think it is important to listen to our bodies in what we should eat (to a certain extent) but it is also vital we don’t skimp on the raw veggies. Hey- kale, collards, chard and spinach are all in season anyways, so it’s perfect! I buy atleast one of those dark leafy’s from the farmers market at least once a week. Then I can always freeze what I didn’t use by the end of the week for smoothies.

Plant protein is extremely bioavailable to our bodies from dark leafy greens, as well as beta-carotene, vitamin K, as well as folate, iron, and calcium.

These are the most nutritionally dense foods (most nutrients per calorie). When it comes to serving and portion control, RAW dark leafy (and unleafy, like broccoli) greens are in the “as much as you can eat” list.

Our plates should be 2/3rds  raw dark green vegetables, with a small rich source of plant protein, fruit and very little grains to follow.

No I do not remotely agree with the “My Plate” recommendations set by the USDA. They don’t address portion size, allows WAY too much grains and protein. Americans eat way more protein then they need, which gets stored as fat in excess. Which is why it is hilarious to always here people ask me “Where do you get your protein!?” Protein deficiency in vegans is rare. Plant protein is much better absorbable and digestible by our bodies.

“Eat (real) Food, Not Too Much, Mostly Plants.” -Michael Pollan  (I added the “real” part)

Broccoli and Kale Ginger Miso Salad (RAW)

2-3 Cups of raw kale

2 Cups raw broccoli

1 Zucchini –> Spiralized into noodles

1 onion chopped

Slivered Almonds (optional)

1 Organic Red Bell Pepper, chopped

Handful of raisins or dried cranberries

Ginger Miso Dressing (Recipe from Choosing Raw)

(Makes 1.5 cups)

1 inch ginger
1 cup olive or flax oil
2 tsp sesame oil (toasted)
Juice of 1 lime
4 tbsp mellow white miso
4 large dates, pitted, or ¼ cup maple syrup
2 tbsp nama shoyu or Bragg’s Liquid Aminos
1/3 cup water

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Raw kale can be hard to digest, if not properly worked. So make sure you massage raw kale with some olive oil, other dressing, or simply water. This also prevents chelation of some key minerals.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Asian-Ginger Tofu over Kale

(Serves 1 1/2)

5.5 oz Sprouted Tofu (You can buy a 2-5.5 oz package, with the 2 small 5.5oz attached, so when you only need enough to serve 1 the other half stays sealed and fresh)

2 Cups Raw Kale

1/4 Sliced Onion

7-8 Cherry Tomatoes, halved

1/2 Large Green Bell Pepper Sliced

Drizzle of Olive Oil and Lime Juice

Squeeze tofu as much as possible to remove the liquid. I do not have a tofu-press. But I usually just wrap it in a towel in a baking dish and place a heavy pan or bowl on top for several hours.

Use a combination of Bragg’s Liquid Aminos, Brown Rice vinegar, Lime Juice, Garlic Powder, and Ground Ginger. Mix and cover over tofu (cut into cubes) for as long a you would like it to marinate.

Bake tofu at 400 for about 30 minutes, flipping once. I threw in my sliced onions in the pan for the last 10 minutes to soften them up.

Drizzle a little olive oil and lime juice over kale, and massage until tender. Top tofu and the rest of the veggies on top and enjoy!

 

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3 Responses to “Gotta Get the Greens”

  1. ben eliasoph February 9, 2012 at 2:16 pm #

    Amy-awesome stuff! I admire your committment, which is made easier from knowledge and common sense. Processed foods are definitley the bane of our modern existence. It’s amazing how we have come to accept as normal hydrogenated oils, artificial sweeteners, sugar, salt/sodium, preservatives, stabilizers, guar gum, HFCS, white flour, the stripping away of whole grains, and an emphasis on the cow as norms for the energy we put into our bodies. To each is own, I say, but if you make a choice to be healthy, you will discover the way we really should eat, as you seemed to have. I’m not quite there yet, but am exceedingly aware of what I put into my body. Keep up the good work and have a great semester!

    • Amy February 23, 2012 at 3:27 am #

      Thanks Mr. Eliasoph! I sooo appreciate you checking out the blog! Unfortunately school has been so hectic this semester, I have not had time to update it at all 😦 But I will eventually get back into a routine and make time to post some new recipes and ideas. I am so excited to hear your insight and opinion on processed foods and how we have just moved so far away from what real food is supposed to be. It really is sad, but slowly, hopefully, America will wake up and realize what we are doing to our bodies, land, the food industry, etc.. It seems like you are almost there- it seems that you are so much more conscious about it-I am impressed with what you’ve come to realize!
      So good to hear from you! Hope to see you soon (:

Trackbacks/Pingbacks

  1. Veggies! | Aggiegrl's Travel & Food Safari - January 22, 2012

    […] Gotta Get the Greens (realfoodjoy.wordpress.com) […]

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