We often hear that we should eat more leafy greens, that spinach is a superfood, and that kale is super healthy, but have you ever wondered why these foods are so good for us?
The magic of leafy greens is in their nutritional density. Without adding excess calories to your plate, a serving of leafy greens delivers a range of key vitamins and minerals, while also being a great source of dietary fiber.
Spinach, one of the most common and accessible leafy greens, is rich in many essential nutrients, including:
Carotenoids: They have antioxidant properties which protect your cells from damage. Some types of carotenoids are converted by the body into Vitamin A, which is necessary for growth, eye health, and the immune system.
Vitamin B9: Also known as folic acid, B9 is essential for growth, maintaining cellular health, and reproduction.
Vitamin K1: Plays an essential role in blood clotting.
Iron: Iron is a vital component of hemoglobin. Hemoglobin is the protein that allows our red blood cells to carry oxygen to our organs.
Thanks to their various healthy components, leafy greens can help to prevent cancer, soothe inflammation, reduce oxidative stress, and prevent heart disease.
If you want to bring some of these benefits into your own life, make sure to eat several servings of vegetables throughout the day and always include leafy greens, including kale, spinach, watercress, arugula, and romaine lettuce. To bring this healthy habit to the next level, look for organic leafy greens when possible, or try growing them in your garden! When shopping for produce, it’s best to look for locally grown options, as they are likely fresher, which is good for you, and did not have to travel as far, which is good for our planet!
Here is one of my favourite leafy green recipes to eat during the summer, thanks to my friend Vira! Feel free to modify to suit your needs!
Fattoush Salad
Makes 4-6 portions
Lettuce: You can use romaine or iceberg lettuce, and you can even throw in some spinach or microgreens. I recently added micro cilantro.
Parsley: Chop it up finely to add a fresh brightness to the salad. I use the curly parsley for this recipe.
Tomatoes: Fattoush salads usually use the large varieties like Roma or vine tomatoes, but you can also use cherry or grape tomatoes.
Yellow pepper: Yellow is beautiful, but other colours are great too!
Cucumbers: It’s a key ingredient in many Middle Eastern salads, especially this one. Any cucumbers work, but Lebanese cucumbers are most popular.
Red onions, sliced thin: While you can also use white, yellow, or green onions, I personally prefer red for this recipe.
Radishes: Try throwing radishes in Fattoush to add a mild spicy and zesty flavor that’s crisp and fresh.
½ Pomegranate: I usually put the whole pomegranate seeds in but if you want you can enjoy just snacking on the other half. It’s your salad, you choose!
Fresh Mint
Dressing
1 tablespoon of ground sumac
¼ cup fresh lemon juice
2 tablespoons pomegranate molasses
2 gloves of garlic mashed to a paste
½ teaspoon of salt
½ cup olive oil
Fried pita
Cut the pita into the desired shapes (triangles, squares, or strips). Toss with olive oil, salt, and pepper and fry on medium heat.
Make sure to stir frequently until the pita bread is lightly golden brown.
Here are some helpful tips...
Use fresh ingredients. It can be difficult during the winter months, but choosing high quality, fresh vegetables is best for your palate and your health!
Keep the fried pita on the side. Toss the fried pita on top of the salad at the table or allow everyone enjoying the salad to add as much as they want.
Mix the dressing with a blender. This will help emulsify the oil with the other ingredients so that it doesn’t separate.
Enjoy!
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