Fw: Jill Nussinow, MS, RD - It's Easy Being Green

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It’s Easy Being Green

By Jill Nussinow, M.S., R.D.

Dietitian and Demonstration Chef

The McDougall Program

 

 

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Valentine’s Day will be here soon. And

that makes me think of hearts, yours and mine. The foods that we

associate with Valentine’s Day aren’t necessarily heart-healthy.

But if I look just a bit into the future and think green, like

the color we associate with St. Patrick’s Day, that boosts my

spirits. No, I’m not thinking about corned beef and cabbage; at

least not the corned beef part. The rest of the meal is pretty

good, carrots, potatoes and cabbage but even greener is better

for me.

 

Over the years I have found that most

people are reluctant to try greens, cooked or raw. There are so

many of them from which to choose, from the familiar such as

romaine to the more unusual such as mache or collard greens.

 

As a way to eat more greens, try adding

them to your nightly salad. I toss in a couple of handfuls of

arugula, baby spinach, mizuna or even young red mustard greens.

If you don’t want to buy them separately, try some of the bagged

salad mixes with the darker greens in them.

 

Greens such as kale, of which there many

varieties, collards and mustard are delicious quickly sautéed in

a pan with some garlic and a bit of broth. Since greens really

cook down, don’t forget that you can start out with eight cups

and end up with only two. Think about all the nutrition in each

forkful.

 

Greens rank high on the nutrition list.

They are low in calories but they provide ample amounts of

Vitamins A and C, and smaller but still important quantities of

folic acid, calcium, iron, potassium and fiber.

 

So for a boost to your heart and your

health it’s time to start thinking green.

 

Sweetheart of a Salad

Serves 4

 

This great winter salad is a change from

the usual. It looks pretty and tastes fantastic.

 

2 medium red or pink grapefruit, peeled

and sectioned

 

½ avocado, sliced

 

8 Cups baby spinach, washed and dried

 

2 tablespoons sesame seeds

 

2 tablespoons grapefruit juice

 

2 tablespoons rice wine vinegar

 

2 teaspoons hot and sweet or honey

mustard

 

Section the grapefruits. Squeeze the

remaining grapefruit membranes to yield the juice for the

dressing.

 

In a blender or coffee grinder, pulverize

the sesame seeds until they are finely ground, about 45 seconds.

Pour into a small bowl. Add the grapefruit juice and vinegar.

Stir well. Add the mustard and stir again. Pour the dressing over

the spinach leaves in a large bowl. Toss and keep in the bowl or

divide the spinach among individual plates. Arrange the

grapefruit and avocado on top. Serve immediately.

 

You can learn and be inspired to better

health by Jill when you attend a 10-day McDougall Residential

Program in Santa Rosa, California. This is the best money you

will ever spend on yourself.

 

See www.drmcdougall.com for more

information.

 

Call (800) 941-7111 or (707) 538-8609 for

reservations.

 

Program Dates:

 

a.. March 14 -- 23

b.. April 25 -- May 4

c.. June 6 -- 15

 

 

 

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2003 John McDougall

http://www.drmcdougall.com