Consider giving our body the gift of more GREENS

                                                                                 Photo from the Internet with thanks.

.It’s rare that you come across someone who LOVES eating green foods, but that doesn’t have to be the case for any of us. Not only can green foods be delicious they can make us feel fantastic, helping to cleanse and rebuild even the most jaded of bodies and spirits.

When I first explored eating more raw foods I admit I was one of those people who relied heavily on fresh juicy fruits and nuts, and most days I’d eat a salad, but it wasn’t what I’d now call a “decent” salad. And that’s because I’ve since learned that it’s nowhere near enough to have some green on your plate and think that’s sufficient, because it’s not! We need dark greens, even wild greens if we are so inclined and plenty of them. A plate of iceberg lettuce simply won’t make the grade.

So in this article I’m sharing with you 10 different ideas to incorporate more greens into your daily diet and love them, because not only is it possible, but maybe it's a sensible decision!

1: The Green Smoothie
Through various posts, I’ve already shared what I consider to be the easiest/ most yummy green smoothie recipes – Mango & Spinach is a smoothie I'm really enjoying at the moment,(because mangoes are the "fruit of the Gods" in my opinion & only in season for a few months of the year!) so hopefully you’re up to speed with what they are? (Brief explanation: A large amount of leafy green vegetables blended with some great-tasting ripe fruit of your choice to a soup or smoothie consistency).
My grandchildren just love green smoothies & whenever they visit it is one of their first requests, usually justified by saying " breakfast was very early & we are very hungry, so can we have a smoothie"!
 So how do we incorporate them into our diet? Good times of the day for drinking a green smoothie are: first thing for breakfast (start as you mean to go on – if you start your day with this you’ll feel set up for the day ahead and plenty full enough until lunch time); as a brunch if you get hungry between breakfast and lunch time; as a liquid lunch if you are pressed for time; as a pre-dinner course, perfect served as a drink or even a soup; as a supper if you’re not hungry enough to eat a ‘proper’ dinner, or if you’ve come in late from work or a night out and don’t want to eat before bed.

2: Variety is the Spice of Life
We are all guilty of falling into ruts with our eating habits, eating the same things over and over again, but it’s important in all menus to consider eating a wide variety of foods for pleasure and nutrition. So too is it important to choose a wide variety of greens from the vast range of green leafy vegetables
 (and herbs) and not just finding one and sticking with it. Here’s a starter list of green leafies that you can use as a checklist. Whichever ones you haven’t eaten for a while (or ever!) you may like to make it your personal project to hunt them down and try them out! Some can be quite bitter & in this case I would use apple or a sweet fruit to balance the overall flavor.

Beet & carrot green tops * Chicory * Chard * Spinach* Endive * Kale, flat green * Kale, curly * Lettuce, Cos *  Lettuce, Oak ( there are many other varieties too) * Lettuce, iceberg * Mizuna * Rocket (arugula) * English Spinach * Turnip greens * Basil * Chickweed * Chives * Coriander (cilantro) * Dandelion * Dill * Garlic mustard * Marjoram * Mint * Nettle * Oregano * Parsley * Peppermint  * Rosemary * Sage * Sorrel * Spearmint * Watercress *  celery * garlic chives* sprouts of every type

3: Green Soups
Green Soups are similar to green smoothies but are thicker, and obviously are looked on as meals rather than drinks. There are some great green soup recipes around. One of my personal favourites is Green Ginger Soup which is simply divine; remember ginger & cayenne adds warmth to the body & is great to add to recipes especially in the winter months.
Green Ginger Soup;
Blend in a Food processor
4 cups brocolli florets
3 chopped parsnips
2 ribs celery
2 Tabs onion
1" fresh ginger
1 Tab olive oil
3 cloves chopped garlic
A big handful spinach & of parsley
Veggie broth as needed
Salt, cayenne pepper & lemon juice to taste
Sometimes I add coconut milk for a creamy change.
I like to add some quinoa to my bowl & then pour in the warm soup.......delicious!
If you wish to cook this soup, place all the chopped ingredients in a saucepan & gently simmer for 3-5 minutes.

4: Take a Walk on the Wild Side
It’s rarely mentioned but is popular in many arenas of food preparation – it’s another consideration for all of us to eat some wild greens. These greens are (for the most part) as natural and potent as you’re going to get because they’re (typically) untouched by man and have not been treated in any way. So arm yourself with a guide book such as Food for Free and a carrier bag (and gloves if you’re going to pick nettles) and take yourself off for a walk to your nearest forest, farm or leafy park and see what you can find. I wouldn't recommend roadways where traffic is prevalent. Of course the great thing about this activity is that the food is free, abundant and it’s going to be fresh, fresh, fresh! AND you really may feel the difference when you eat wild foods – they can be thought to be electric! Great in juices, smoothies, various savoury recipes and of course any salads too.

5: Green Juices
Green juices are of course another great way to incorporate more greens into your diet. The difference between smoothies and juices is fibre – juices have no fibre, whereas smoothies have ALL of the fibre, but if you find smoothies too bulky or you just don’t like them, then juicing is a great alternative. The secret of a good green juice is to work with 1-3 strong green leaves such as kale, spinach, watercress, parley, wheatgrass etc., then add cucumber and/or celery for more liquid and extra vitamins and minerals, and if you feel your juice needs sweetening, add a little apple, pear, carrot, red bell pepper, lemon or lime or all of these!There’s nothing like a green juice for lifting your energy and mind, especially first thing in the morning. 

6: Herbs
Herbs are nature’s medicine and also one of the chef’s best allies. Herbs are so delicious and so fresh tasting that I encourage you to eat fresh herbs at least once per day. Add them to your smoothies, juices, to your salads and your savoury recipes. Line your window sills with them, they look stunning! Fresh herbs really do make all the difference.

7: Wheatgrass
Wheatgrass & barleygrass are  the mother of all greens. There are many ways you can take wheat & barleygrass, but obviously freshly juiced is the very best.These grasses are easy to grow & you can cut some fresh each day; they are also found in capsule & power form at your Healthfood shop. 

8: The Kale & Avocado Salad
 This salad is something that I rave about constantly. Everyone who tries it seems to adore it AND then goes on to incorporate it into their everyday life, not just now and again but daily! Why? Because it’s quick, easy and delicious and very versatile AND it enables you to happily eat tons of dark leafy greens! This is what I do:

Kale & Avocado Salad:
Finely chop as much kale as I think I can eat plus a little more (it shrinks). Make the pieces fairly small, say 1-2cm square, and set aside in a bowl. Then pour on some olive oil (flax oil is good too, as are others) and sprinkle on a little good quality salt such as Celtic sea salt or Himalayan Crystal Salt, or Herbamare. Next, massage the oil and salt into the leaves until the kale becomes ‘wilted’ and glistens. At this point the kale suddenly appears extremely appetizing and I can start to see the potential!
Next I add half to one avocado and massage that in to the leaves as well. Now I have coated kale. Next, give a good squeeze of lemon juice and mix it all in by hand. Taste test. I add more lemon if I want/need to.
Finally, I add in my favourite ingredients. For me this means sundried tomatoes or fresh tomatoes if I have them, occasionally spring onions (shallots) or olives, and sometimes instead I’ll sprinkle on some garlic or onion powder, or even curry powder! Whatever takes my fancy. When I have all my ingredients well mixed in, I sample a little and add anything that I think might be missing (highly unlikely!) and then sit down, exhale and enjoy! Macadaemias & hemp seed can be delicious in this salad too.

9: The Superfood Smoothie
Superfood smoothies are never going to be as good as real live fresh green smoothies, but when your fridge is bare then turn to your cupboards and pull out your Nature’s Living Superfood (Vita Mineral Greens) or other favourite green superfood powder and whip up a smoothie with it and other chosen ingredients.

10: Your Own Special Way
Each of us develops favourite ways of doing things over time.Similarly, green superfoods work the same way, as do herbs and all manner of other raw foods. It’s all about adding in good greens that you like & enjoy, 

LENTILS

I retrieved this article below, from the Internet. It mentions cooking the lentils which is fine, but the whole ones can also be sprouted & eaten in any Raw dish.( simply covered in water & drained each night with fresh water added; they usually sprout in 2 or maybe 3 days, but make sure there is only a very small tail before using them) Lentils are not only a fine food but are also very cheap to buy so support any budget.
I will add my very favorite recipe at the end of the article! 


Lentils
Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking.

Health Benefits
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.

Lentils—A Fiber All Star

Check a chart of the fiber content in foods; you'll see legumes leading the pack. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Love Your Heart—Eat Lentils

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years.  When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. 

Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply.
Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol)levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea—especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Description

Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds.
Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated.
The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor.

How to Select and Store

.Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

My Favorite Lentil Recipe, although not one I personally developed
(Thanks must go to Sarah Britton for this dish, it is sooo good!  )

2 1/2 cups of sprouted green french lentils ( these could be cooked al dente if you wish)
1 cup currants
1/3 cup capers
Handful of parsley
Handful of coriander
Handful nuts of choice ( I use walnuts, but these are optional)

Gently toss everything together before adding this dressing
1/3 cup olive oil
1/4 cup apple cider vinegar
1 Tab maple syrup
1 Tab strong mustard
2 Teas salt & pepper
1 Tea cumin
1/2 tea tumeric
1/2 tea coriander & cardamon
1/4 tea nutmeg & cinnamon
1'4 tea cayenne & ground cloves

Enjoy....YUM with a green salad!

If anyone reading this has a great lentil recipe they would like to share
 I'd love to hear from you in the comments, so others too can benefit.

What's in Your Refrigerator?

 I recently read a very Hum Hum article by Naomi Shannon asking "What's in your refrigerator" ?

It struck a cord with me as I know there are things at times lurking in mine that have well passed their eat by date! I make an effort to clean mine out most weeks before purchasing fresh produce, but obviously there are times when this doesn't happen! Ideally I like to create a sense of order so things store well & I know where I can locate anything that I need to make into something delicious, at a moments notice.

Have you ever noticed what's in the average person's refrigerator? Perhaps it's fairly bare with nothing you could find to make a wholesome meal, or maybe it is jammed so full with left overs, limp half dead veggies on shelves dotted with spills, & endless half full bottles, jars & packets of God knows what, that you wish only to close the door quickly before "something" escapes!!

I sometimes feel sad to see friends eating in such a limited way, in quality of food & especially variety. Maybe in their effort to keep their weight in check they have resorted to low fat everything from cheese, milk, margarine, biscuits etc. ( obviously not, if they are vegans) 

Most items in a can, jar, packet or box are not the healthiest of choices either & old stale produce certainly holds little if any nutritive value.

I was thinking that perhaps a shopping list might help in making some great choices when going to the Supermarket. Obviously this is purely a guide & certainly not complete, but many of these foods I eat most weeks or use in a recipe, if only to whip up a smoothie, or a dressing for a fresh salad or to pour over some lightly steamed veggies. Eating what is in Season or in the veggie garden helps with cost & I usually select what I feel like eating & looks fresh & wonderful, so this may vary a lot from week to week.

Nuts:  Almonds, Cashews, Walnuts, Pecans, Pine Nuts, Brazil Nuts, Macadamia Nuts

Seeds: Flax, Sunflower, Hemp, Pumpkin, Chia, Sesame Seeds

Grains: Buckwheat, Kamut, Quinoa, Oats

Veggies: Greens of every description, Lettuce, Kale, Spinach, Zucchini, Tomatoes, Cucumber, Celery, Carrots, Cabbage, Broccoli, Cauliflower, Garlic, Onions, Sweet Potato, Avocadoes, Chili, Sprouts ( if I haven't made them up myself)

Herbs: Parsley, Basil, Rosemary, Coriander

Fruit: Grapes, Apples, Lemons, Oranges, Limes, Berries, Bananas, Mangoes, Pineapple,Nectarines, Peaches, Apricots, Watermelon, Rockmelon

Extras: Sundried Tomatoes, Sprouted Essene Bread, Nutelex Spread, Nut Butters if you don't make them yourself,  Olive Oil, Coconut Oil, Macedamia & Flax Oil, Himalayan Salt, Honey, Agave, Tamari, Nutritional Yeast, Cacao Powder, Dates, Dried Shredded Coconut, Cranberries, Lentils & Seeds for Sprouting, Chickpeas, Dried Herbs & Seasonings of choice

I'm sure there are many other things you may like to add to this basic list but if you have even some of these ingredients, a healthy meal is possible..