Happy Monday Everyone! I hope this new week is off to a great start for you.
Tonight we continue on with a new post about our Veggies. This post will highlight green beans, potatoes, and spinach and feature some new recipes at the end.
GREEN BEANS fall under the category of Edible-Podded Beans. They are a rich source of iron and include wax, green and snap beans. They are a rare source of the nutrient inositol, and have been found to promote the normal function of the liver and pancreas. The entire pod (with the ends trimmed) is eaten. Key nutrients in edible-podded beans include fiber, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, vitamin C, vitamin B, vitamin K (in green beans), folate, and small amounts of lipids and fatty acids. Buy edible–podded beans in loose form so that you can select pods of the same size to ensure they cook evenly. The pods should be straight and firm and free of any spots. If the beans are showing through the pods, they are over-mature and will be tough. You can store unwashed, unsnapped beans in resealable plastic bags in the crisper compartment of the fridge. Beans can keep for up to five days. To prepare them, wash the beans in cool water and snap both ends of each bean, removing any strings.
POTATOES. I love potatoes!!! They are a versatile vegetable, can be prepared in so many ways and are satisfying and a wise choice for healthy eaters and dieters alike. They are rich in potassium which can help maintain fluid balance and regular blood pressure and heart function. The supply of vitamin B in potatoes can help bolster immunity. A word of caution for those with diabetes: they can raise insulin and blood sugar levels quickly. Key nutrients in potatoes include calcium, iron, phosphorus, potassium, sodium, zinc, copper, vitamin C, vitamin B, vitamin K, vitamin E, niacin, fiber, folate and phytochemicals! Some of the varieties of potatoes include russet, long white, round white and round red. Look for clean, firm tubers with no eyes or sprouts. Sprouts contain solanine, a toxic substance. Avoid potatoes with a green tint to the skin since this also indicates the presence of solanine. A purplish tint to the skin or to the peeled potato may also indicate the presence of toxins.
SPINACH. Spinach is considered a “nutritional bonanza.” It is known for blocking the formation of nitrosamines, which are potent carcinogens. Spinach also contains alpha-lipoic acid whose strong antioxidant activity can protect nerve cells. Its calcium and magnesium content help build strong bones and teeth and lower blood pressure. Key nutrients in spinach include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, vitamin C, vitamin E, vitamin K, riboflavin, beta-carotene, ferulic acid, rutin, lutein, chlorophyll and much more! If possible, buy loose spinach so that you can look at the leaves carefully. You want small leaves that are dark green in color with no signs of wilting or yellow spots. Fresh spinach leaves have a slightly rubbery texture. If you buy spinach that is packaged in a plastic bag, squeeze the bag and see if the leaves seem springy! You can loosely pack unwashed spinach in a plastic bag and store it in the crisper compartment of the fridge for up to a week. To prepare the spinach, separate the leaves and remove any stems that are fibrous and tough. Swirl them in a bowl or basin of cold water. Remove the leaves and let any dirt to settle to the bottom. Repeat this procedure until the leaves are dirt-free. (Helpful hint: Spinach contains osalic acid, a compound that can interfere with the body’s ability to absorb calcium and other minerals. Serving spinach with orange slices or a squeeze of fresh lemon juice will increase the absorption of the minerals found in spinach.)
RECIPES:
Spinach Salad with Strawberries and Feta. This salad is one of my favorites with sweet berries, salty cheese, crunchy almonds that are a good fat, and of course the spinach!) Take 1/4 cup of extra-virgin olive oil, 3 tablespoons balsamic vinegar, 1 teaspoon Dijon mustard, 8 ounces of baby spinach, 1 cup of stemmed and sliced strawberries, 1/2 cup of crumbled feta cheese, and 1/2 cup of toasted slivered almonds. In a small bowl, whisk together the olive oil, balsamic vinegar, and Dijon mustard until completely combined. Divide the spinach equally among 6 plates. Arrange the strawberries on top of the spinach. Crumble the feta over the strawberries and sprinkle the almonds on top. Drizzle the salads with balsamic vinaigrette and serve. ***Additional note: I will take all of the ingredients and store them in plastic containers in the fridge and make a single serving of the salad for myself. The containers of items keep for about 3 days. When I do this, I use the almonds untoasted.
Roasted Green Beans with Slivered Almonds. Take 2 pounds of green beans, trimmed, 2 tablespoons of extra-virgin olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper, and 1/2 cup of slivered almonds. Preheat the oven to 400 degrees. Place the green beans on a baking sheet. Drizzle with the olive oil, salt and pepper, and use your hands to toss the beans until they are evenly coated. Spread the beans in an even layer on the baking sheet. Roast the beans for 15 minutes. Remove from the oven, add the slivered almonds, and toss to combine the green beans and almonds. Bake for an additional 8 to 10 minutes, until the beans are tender and darkened in spots and almonds are browned, keeping an eye on the almonds so that they don’t burn.
Cheesy Potato Bites. (My husband is diabetic, so he is careful with his potato intake. For big sports games on t.v., I will make these for him as a treat!) Take 1 pound of russet potatoes (about 2-3 small), 1 tablespoon extra virgin olive oil, 1 tablespoon dried rosemary, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1/4 cup shredded low fat mozzarella cheese, 1/4 cup Parmesan cheese. Preheat the oven to 375 degrees. Cut the potatoes horizontally into thick slices. In a medium bowl, mix the potatoes with the olive oil, rosemary, salt and pepper. Spread the potato slices evenly on a parchment-lined baking sheet. Bake for 25 to 30 minutes, flipping halfway through the cooking time, until tender and browned on both sides. Top each slice with the mozzarella and Parmesan, dividing the cheeses evenly. Preheat the oven to broil and broil for about 5 minutes until the cheese on top is golden. Let cool slightly, then serve.
Positive Prompts for the Week:
Kindness inspires kindness!
Today I will do what is right, not what is easy.
Keep moving forward.
I teach others by my attitude.
Today I will thank someone.
Practice makes progress!
Have a fabulous week! See you next week. We are close to finishing this series on Veggies and then we will move on to Fabulous Fruits!
Lemon and Rosemary 