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17 Jan

Mustard Greens, Medicinal Food of the Ancient Romans and Greeks

About

Pungent, flavorful mustard greens are among the most nutritious of vegetables. They are an excellent addition to soups, are a popular side dish, and can be cooked in many creative ways. Their health and medicinal benefits are valued worldwide. Mustard greens were considered by the ancient Romans and Greeks to be a medicinal food and have been part of the Indian diet for thousands of years. They are believed to have been brought to the US by African slaves. Easily grown in the home garden, they are a cool-weather vegetable that works well as a winter or early spring planting in US Plant Hardiness Zones 7-9. The greens can be grown year-round in warmer weather, and so are commonly available in supermarkets.

Mustard greens were considered by the ancient Romans and Greeks to be a medicinal food.

Mustard greens were considered by the ancient Romans and Greeks to be a medicinal food and have been part of the Indian diet for thousands of years..

Mustard greens as a superfood

Mustard greens are what is known as a “cruciferous vegetable,” a member of the cabbage family that also includes broccoli, turnips, collards, kale and Brussels sprouts. All of these vegetables are high in chemicals that protect from cancer. The family in general is high in vitamins A, C, E and folate. Their Vitamin A is present mainly in the form of beta-carotene. Mustard greens contain lutein, which is believed to help prevent colon cancer and which gives the eyes natural protection from sunlight. They contain vitamin K and are an excellent non-dariy source of calcium, both of which are necessary for bone strength. Their calcium is more easily absorbed than that of spinach or Swiss chard. The omega-3 acids they contain are important for cardiovascular health. They have an especially high ratio of nutrients to calories and are very economical.

Mustard greens, especially when steamed, have a proven ability to lower cholesterol.

Mustard greens, especially when steamed, have a proven ability to lower cholesterol.

Health benefits of mustard greens

Chinese and ayurvedic medicine use mustard as an expectorant and to promote respiratory health. Mustard greens, especially when steamed, have a proven ability to lower cholesterol. They are high in glucosinolates, antioxidants which help to detoxify the body and protect the liver. A natural antacid, mustard greens soothe and fortify the digestive system. Their high calcium levels can be important for those who cannot consume dairy products or for diabetics on high-fiber diets. The combination of detoxification, antioxidant and anti-inflammatory properties makes mustard greens a powerful cancer preventative.

How to prepare them?

You should eat mustard greens or other cruciferous vegetables 2-5 times a week, in servings of 1-2 cups. They are very low in calories and should only be avoided by those with kidney or gallbladder problems or those on blood-thinning medication. Mustard greens may be consumed raw in salads, but their nutrients are more readily absorbed when they are cooked. Cooking also helps to avoid digestive problems that can result from their tough fibers. The recommended method is to steam them for 5-15 minutes, but they can also be sliced and then sauteed in near-boiling broth or water for 5 minutes or so. In the microwave, cook them for 4-7 minutes. Some cooks like to tenderize them by blanching them in boiling water for a minute before cooking them.

Boiled greens served with a vinegary hot sauce are a staple of Southern cooking. This preparation usually includes a ham hock thrown in for flavor, but smoked turkey makes a good low-calorie substitute. They could be used as a substitute for taro leaves in callaloo, the peppery coconut milk-based Trinidadian soup. Canned mustard greens are often available in supermarkets, but are likely to contain added sodium.

As this is a juice and smoothie website, you can of course also use mustard greens when making a smoothie. Here is a nice recipe:

12 Jan

Quinoa Grain, A Well Kept Secret From The Past

What is Quinoa?

It seems like quinoa popped up out of nowhere as the world’s newest superfood. But that couldn’t be further from the truth. In fact, this grain has been used for thousands of years. Archaeologists have traced quinoa back to the Incans who regarded it as sacred. They even restricted its growth so that the commoners couldn’t abuse its benefits. Even in America, it predated the corn craze because of its ability to grow in cooler climates.

Quinoa was one of the most popular grains in the Inca empire.

Quinoa was one of the most popular grains in the Inca empire.

While it is used as a grain in today’s recipes, it is actually part of another family similar to beets and spinach. This quinoa bandwagon has people asking many questions regarding its health benefits and ease of use. For example…

Why is Quinoa a Superfood?

Today, quinoa is not necessarily regarded as sacred, but it is appreciated for its extremely high nutritional value. First, it has a high protein content. It is actually 14% protein by mass. While this is not as high as many beans and legumes, it is a great alternative that can be incorporated into nearly every meal.

In addition to protein, it contains many other nutrients. It is a great source of dietary fiber. This helps to keep the digestive system working well and encourages weight loss. Quinoa also contains phosphorus, magnesium, and iron. Surprisingly, it is also full of calcium making it great for vegans that are lactose intolerant.

Quinoa started to become noticed when gluten allergies become more common. Quinoa is a naturally gluten free food making it easy to digest.

Red and white quinoa grain.

Red and white quinoa grain, low in cholesterol and high in complex carbohydrates.

What Are The Health Benefits of this Vegetarian Meat Alternative?

The fact that quinoa is so high in protein makes it extremely healthy. It is perfect for those who are working out and want to incorporate more protein into their diet without consuming the fat in most meats. It is also an alternative to meats for vegetarians. They get most of the same health benefits of meat without having to turn to unnatural substances.

Quinoa is a dream food for most dieters. It is low in cholesterol and high in complex carbohydrates. This means that it keeps you fuller for longer and provides nutritional value while doing so. Other diet foods are packed full of sugars or simple carbohydrates that send you on a dieting roller coaster. Also, because quinoa is low in calories, you can nearly as much as you want without feeling guilty.

The fiber and other nutrients in quinoa make it an extremely effective detoxing food. It cleans out the digestive system while cleansing the liver and kidneys. If you suffer from any sort of digestive disorder or slow metabolism, quinoa may be the answer.

Quinoa is beneficial to so many other parts of the body. It helps promote bone strength. It aids in focus and concentration. It also provides the body with energy it needs to make other healthy decisions.

How to Prepare it & Eat it?

To get the full health benefits of quinoa, try having one or two servings per day. Because it is such a versatile food, you can have quinoa with any meal. This ensures that you get all the health benefits possible. If you are vegan or replacing all your grains with quinoa, you may need more than one or two servings. Here is a simple recipe to get you started.

Simple Quinoa Recipe

For one cup of quinoa, you will use two cups of water. This will result in three cups of quinoa and three servings.

Begin by rinsing the quinoa so the water runs clear. Heat the seeds in a pan with olive oil for about one minute until all the water has evaporated. Add the water and bring to a boil. Turn the heat down low and let it sit for 15 minutes. Remove the pot from the burner and allow it to sit covered for about 5 minutes. Fluff with fork and serve.

From here, you can experiment so it accompanies your meal:

  • add brown sugar or maple syrup for breakfast,
  • use chicken broth instead of water as a side dish,
  • serve it cold and add vegetables for a summer salad,
  • etc…

To get you started, here is a cool quinoa salad recipe video:

Quinoa certainly deserves its reputation as a superfood. Try it out for yourself and experience all the benefits.