celebrate green

8/15/2019 Celebrate Green

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CELEBRATE

GREEN7 Little-Known

Non-Starchy

Green Veggies

That Deserve

Your Attention

Green RecipesFavorite Recipes Featuring

Non-Starchy Veggies JJ Virgin

Copyright © 2016 JJ Virgin & Associates, Inc.


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Kale gets all the rock star glory, and staples like broccoli, Brussels sprouts, andspinach rightfully belong on everyone’s favorite-veggie list.

Here, I want to give a shout-out to the lesser-known non-starchy green veggies thatdon’t always get love but deserve a bigger appearance on your plate. These quieterteam players pack the nutrient status of the more popular crowd but don’t alwaysget proper recognition.

My favorite way to try new veggies is at a restaurant, where everything tastes betterand allows you to be a little more adventurous. But even if you’ve never tried these7, give them a whirl on your next salad or side dish, and you’ll most likely be amazed

while turning your most veggie-phobic family member into a green veggie-lover.

THESE LITTLEKNOWN NONSTARCHY GREEN

VEGGIES DESERVE YOUR ATTENTION

ARUGULA

Fascinating factoid: this fabulous leafy green was considered anaphrodisiac among ancient Egyptians and Romans. Arugulabelongs to the cruciferous vegetable family and comes loadedwith vitamins, carotenoids, and cancer-fighting compounds likeisothiocyanates, all for very few calories.

COLLARD GREENS

Another cruciferous-vegetable member, collards come packedwith nutrients, fiber, cancer-fighting compounds, and the eye-health carotenoids lutein and zeaxanthin. You’ll typically findthese cooked with vinegar and maybe a little ham in southernrestaurants in the U.S.

DANDELION GREENS

Once considered a weed, we now understand thenutrition value of this leafy green. Among its many roles,dandelion aids liver health, improves your mood, helpsblood sugar imbalance, and can even balance hormones.Its nutrient-packed profile (They are nature’s richest greenvegetable source of beta-carotene!) landed dandelions onone list among the top four green vegetables in overallnutritional value.

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OKRA

A staple of the southern U.S. and Greek cooking, okra contains animpressive nutrient profile, including the rock star antioxidantglutathione, fiber, and vitamins like vitamins A and K, as well asfolate.

PURSLANE

Another leafy green once mistaken for a weed,purslane ranks tops with the anti-inflammatoryomega-3 alpha-linolenic acid (ALA) and comespacked with nutrients like calcium, potassium,and vitamin A.

SWISS CHARD

A member of the goosefoot family of plants and a relative of beets, this leafy green comes with red, white, or yellow stems.Swiss chard also packs a ridiculous amount of nutrients. “A cupof cooked chard gives you almost 4 g of fiber, more than 100mg of calcium, an incredible 961 mg of potassium, and morethan 30 mg of vitamin C,” writes Dr. Jonny Bowden in The 150Healthiest Foods on Earth. “You also get more than 10,000—

that’s right, 10,000—IUs of vitamin A, more than 6,000 of beta-carotene (plus some alpha-carotene as well), and a staggering19,000 mcg of lutein and zeaxanthin.”

WATERCRESS

Another cruciferous veggie that, ounce forounce, contains 4 times the calcium of milk,as well as anti-cancer isothiocyanates. Youcan eat it raw in a salad or cook it up as adelicious, nutrient-packed side.

Reference

Bowden, Jonny (2007). The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth about What You Should

Eat and Why. Creative Publishing International. Kindle Edition.

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RECIPESLean and GreenSmoothieThe Sugar Impact Diet,

Grand Central 2014

1 serving JJ Virgins All-In-One Shake Vanilla1 serving JJ Virgin’s Extra Fiber1/2 small avocado2 cups baby spinach*1 tablespoon almond butter1/8 teaspoon ground cinnamon

8-10 ounces So Delicious Dairy Freeunsweetened almond milk

5–6 ice cubes

Blend all ingredients until smooth.

* Be adventurous! Slip some of the leafy greens like dandelion or arugula in your shake!

Arugula-Quinoa SaladThe Virgin Diet Community Cookbook, submitted by Linda Cohen

Serves 4

1 (15 ounce) can chickpeas, rinsed and drained1 (14 ounce) can artichoke hearts in water, drained and chopped1 red onion, chopped1 red bell pepper, choppedJuice of 1 lemon2 tablespoons olive oil2 teaspoons Italian seasoningSalt and pepper to taste6 cups arugula

1 cup cooked quinoa8 grilled asparagus spears, cut into 1 inch pieces1/2 an avocado

Place the chickpeas, artichoke hearts, red onion, bell pepper, lemon juice, and olive oil in a large bowl and mix to combine.

Add the Italian seasoning, salt and pepper to taste, while stirring to blend all the ingredients.

Add the arugula, quinoa and asparagus and mix well.


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“Not Your Mamma's Southern Collard Greens"The Virgin Diet Community Cookbook, submitted by Tanya Button

Serves 4

2 cups collard greens leaves, torn1 cup red, yellow, and green Swiss chard leaves, torn1 cup baby spinach leaves1 cup kale, chopped2 tablespoons olive oil3 pieces thick-slice natural nitrate-free bacon, cut into 1/2 inch strips1 onion, sliced2 large garlic cloves, mincedDash of sea saltDash fresh ground pepper

Dry all the greens with paper towel.

Heat the oil in large, deep sauté pan and cook the bacon for 5-7 minutes.

Add the onion and cook for 4-5 minutes or until slightly translucent.

Add the garlic, while stirring constantly, for 1 minute.

Add the greens all at once, cover and cook for 5 minutes. Remove the lid and stir again.Cover and continue cooking for 3-5 minutes, until lightly wilted, but still crunchy.

NOTE: the greens cook down fast and cook down significantly in size, so stir frequently.

Sprinkle a dash of sea salt and fresh ground pepper and serve immediately while pipinghot.


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JJ’s Roasted Brussels Sprouts withCapers and WalnutsThe Virgin Diet Vegan Guide

2 pounds small Brussels sprouts, stemmed and cut in half

1/4 cup olive oil1/4 cup chopped walnuts1-2 tablespoons capersSea salt to taste, about a teaspoon

Lightly steam Brussels sprouts until they are al dente, drain off all water, and toss with oliveoil. Pour onto a baking sheet and sprinkle on walnuts, capers, and sea salt. Roast at 400degrees for approximately 20 minutes, turning once at 10 minutes.

Spicy Okra with Ginger, Garlic, and Tomatoes JJ Virgin’s Sugar Impact Diet Cookbook, Grand Central Life & Style 2015

Okra is also known as “lady’s fingers” in parts of the world — isn’t that fun? The entire plant isedible and because of its high fiber content, it can be a useful digestive aid. If you can’t findfresh okra, substitute an equal amount of frozen sliced okra and let it thaw.

Makes 4 servings

2 tablespoons Malaysian palm fruit oil1 medium onion, chopped1 tablespoon minced fresh ginger2 garlic cloves, minced1/8 teaspoon red pepper flakes12 ounces okra, cut into 1/2-1 inch-thick slices2 plum tomatoes (about 10 ounces), seeded and chopped1/2 cup water

1/4 teaspoon sea salt

Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirringoccasionally, until slightly softened, 4 minutes. Stir in the ginger, garlic, and red pepper flakes;cook for 2 minutes.

Add the okra and tomatoes and cook for 5 minutes.

Stir in the water, cover, reduce the heat to medium-low, and simmer until the okra is tender,14 to 15 minutes.

Remove from the heat and stir in the salt.


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Arugula and Watercress Salad with a Poached Egg

and Lemon-Dijon Vinaigrette JJ Virgin’s Sugar Impact Diet, Grand Central Life & Style 2014

If egg sensitive substitute four (4-ounce) cooked boneless skinless chicken breast halves for thepoached eggs.

Makes 4 servings

4 cups baby arugula4 cups watercress4 radishes, halved and thinly sliced1/2 small red onion, thinly sliced3 tablespoons Lemon Dijon Vinaigrette4 large organic cage free eggs

Combine the arugula, watercress, radishes, onion and vinaigrette in a large bowl; toss well.Divide the salad among 4 plates.

Meanwhile, bring 2-inches of water to a boil in a medium skillet over high heat. Reduce the heatto a simmer over medium-low. Carefully break the eggs into the skillet just above the water sothe yolks don’t break. Cook until the egg whites are firm and the yolks barely start to set, about3 1/2-4 minutes. One at a time, lift the eggs out of the water with a slotted spoon and set eachon top of a salad.

Lemon Dijon Vinaigrette

with Macadamia Nut OilMakes 3/4 cup

3 tablespoons lemon juice1 teaspoon grated lemon zest1 tablespoon Dijon mustard

1/2 teaspoon sea salt1/4 teaspoon ground black pepper1/2 cup macadamia nut oil

Combine the juice, zest, mustard, salt and pepper in a smallbowl. Slowly whisk in the oil until well combined. Store in anairtight container in the refrigerator.


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Kale Chips with

Cumin & Sea SaltThe Virgin Diet Cookbook, Grand Central 2014

Makes 2-4 servings

1 bunch kale, about 1 pound,washed and thoroughly dried

1 tablespoon olive oil1/2 teaspoon ground cumin1/4 teaspoon sea salt1/8 teaspoon ground chipotle pepper

Preheat the oven to 325°F.

Tear kale into 1 1/2-inch pieces. Toss in a large bowl with the oil, gently rubbing leaves with yourfingers to help spread the oil evenly. Add the cumin, salt, and chipotle pepper and toss well.

Arrange kale in a single layer on two large baking sheets. Bake, one batch at a time, turningleaves once, until crisp, 16-18 minutes. Repeat with second batch. Allow kale chips to cool onthe pan. Serve immediately or store in a covered container.

Braised Rainbow ChardThe Virgin Diet Vegan Guide

Serves 4

2 heads rainbow chard, chopped 1”

3 cloves garlic, minced1 teaspoon extra virgin olive oil1 cup organic chicken stock

In a large pan on medium heat, add the olive oil and gently sweat the garlic. Add in thechard and stir so that you help the leaves wilt. Add in the chicken stock and cook 10 minutesor until the liquid is mostly dissolved. Season with sea salt and pepper if desired.

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Blueberry Ginger Surprise SmoothieThe Virgin Diet Vegan Guide

1 serving JJ Virgin’s All-In-One Vanilla protein powder½ cup frozen blueberries2 teaspoons fresh ginger, finely chopped or grated2 cups kale1 cup unsweetened coconut milk1 tablespoon chia seeds4-5 ice cubes

This surprise is the fresh taste of ginger! Use a small piece of ginger, and use the back of a spoonto peel. Grate or finely chop the flesh.

In a blender, blend together all the ingredients until smooth.

Take $10 off by using coupon code: STPAT10. But hurry this code expires March 21st!THE FINE PRINT: $10 off only applies to JJ Virgin’s All-In-One Shakes. Please enter the code: STPAT10 during checkout to receive your savings. One-time use discountcode does not apply to previously placed orders or already discounted subscriptions. Please note, we cannot ship outside of the 48 contiguous United States. [email protected] for Hawaii & Alaska shipping info. Coupon expires 3/21/2016.

Get your protein YOUR way!

PLANT BASED OR PALEOINSPIRED!

SAVE

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