Springtime is the time we think of new life, growing plants, daffodils blooming, tulips splashing bright colors through our flower gardens, and green delicious vegetables to add flavor and health to our meals. I have four unique flavorful leafy greens that are filled with a wealth of health that just maybe you should think about adding to your family’s diet.
4 Leafy Greens and their Health Benefits:
1. Baby Kale — This green gem is rich in calcium, antioxidants, anti-inflammatory, and high in vitamin K, A, and C. Kale helps the body detox and helps fight cancer. Read all the health and nutritional values of Kale! Add tender baby kale to a tossed salad or throw it into a stir fry during the last 30 seconds to add flavor and a zap of health.
2. Mizuna — this is a member of the mustard family. Mizuna has many health benefits including; high in immune-boosting vitamin C, folate, and iron. Mizuna is a feathery Japanese green that thrives in cold weather, making it a perfect early spring green leafy vegetable to add to your springtime meals. You can sauté with lemon and olive oil, stir into a bothy noodle soup, or add into a salad.
3. Mache — Mache is very rich in provitamin A, vitamin B9 and C, has a significant amount of calcium and phosphorus. Mache contains omega-3s that help to reduce heart disease and lower triglycerides, improve HDL (the good cholesterol) levels, which reduce inflammation. Also known as lamb’s lettuce and corn salad. Mache has a sweet nutty flavor and is delicious whether you eat it raw or add it to a stir fry.
4. Watercress — This peppery green can usually be found growing near running water, true to its name and can be found stored in water-filled bins in your grocery stores. These small tasty crisp leaves are filled with so much goodness. They are chocked full of bone-strenghtening vitamin K and C has 15 essential vitamins and minerals — even more than spinach. Watercress contains phytonutrients and antioxidants that help fight disease. These powerful healthy little leafy greens are a great addition to sandwich or salad. Many people also choose to use watercress instead of parsley.
Here is a wonderful recipe for a Springtime Meal
Mizuna Salad with Cumin-Roasted Cauliflower
- 1 small head cored head of Cauliflower cut into bite sized florets (about 4 cups)
- 5 Tablespoons organic extra virgin cold pressed olive oil
- 3/4 teaspoon kosher salt
- 1 3/4 teaspoons organic ground cumin
- 1 tablespoon fresh lemon juice
- 1 teaspoon raw honey
- 1/4 teaspoon freshly ground pepper
- 1 large bunch of Organic Mizuna – remove large stems or if you prefer you can use 12 cups or about 5 ounces of baby Kale or do a mixture of both or as to your liking.
- 4 (about 1/2 cup) fresh or dried pitted dates finely chopped
1. Preheat oven to 450 degrees.
2. Put cauliflower on a rimmed baking sheet, drizzle with 2 tablespoons olive oil, sprinkle 1/2 teaspoons salt and 1 1/2 teaspoons cumin, and toss to coat evenly; then spread in a single layer. (Save remaining amount of olive, salt, cumin for dressing).
3. Roast for about 15 minutes or until golden brown and tender – make sure to stir it once or twice.
4. While Cauliflower is roasting — make the dressing in a small bowl, whisk together lemon juice, honey, remaining 1/4 teaspoon salt and 1/4 teaspoon cumin, pepper, and 3 tablespoon organic olive oil.
5. In a serving bowl combine roasted cauliflower, mizuna (or other greens), and dates. Drizzle the dressing over and toss making sure to coat evenly. Serve immediately.
Living a healthy and green lifestyle in all aspects of your life will benefit not only your health but the health of your family and our environment. We all need to teach our children how to eat healthy and live naturally without toxic chemicals, processed foods and sugar. Eat organic and local harvest as much as possible — your health and your family’s health depend on the choices you make and what you teach them! Make sure you are teaching your children healthy habits, feeding them nutritious foods and leaving a positive legacy to all of our children in whatever we do.
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