VegSource Interactive, Inc. | The McDougall Program

It’s Easy Being Green
by Jill Nussinow, M.S., R.D.
Dietitian and Demonstration Chef
The McDougall Program

Valentine’s Day was last week. 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.

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