RODLAE NEWS, EMMAUS, PA—In-season and flavorful, leafy winter greens are truly unparalleled when it comes to nutrition. When the Center for Science in the Public Interest ranked nearly 85 vegetables in order of highest to lowest nutrient content, kale, spinach, collard greens, turnip greens, Swiss chard, and spinach were the top six. Mustard greens were at number eight. These leafy winter vegetables top the chart because they're loaded with vitamin K and lutein, in addition to containing calcium, fiber, folate, iron, and vitamin C.Vitamin K plays a role in blood clotting; keeping vitamin K levels stable is especially important for people taking blood-thinning medication. And research has revealed that men (but not women) who took 500 micrograms of vitamin K daily over three years were less likely to develop insulin resistance. More research is needed to determine if vitamin K can keep the body sensitive to insulin, fending off diabetes, but it's one more reason to fill up on … [Read more...] about 5 Easy Recipes for Winter Greens
Growing kale in winter
RODALE NEWS, EMMAUS, PA—With a few handy recipes for winter soups, nutrition needn't fall by the wayside this time of year. By using seasonal winter vegetables, whole grains, frozen veggies, and convenient ready-made broths, you can create filling, nourishing vegetable soups. Winter squash varieties, such as acorn and butternut, are fantastic sources of the cancer-fighting antioxidants alpha- and beta-carotene. And convenient canned pumpkin isn’t just for pies—try it in quick, creamy soups, as well.Root veggies cook up beautifully in winter soups. Like broccoli, turnips are a good source of cancer-fighting isothiocyanates. Use them just as you would potatoes (another great winter soup ingredient). Don’t forget beets, which get their rich red color from betalains, compounds that protect your heart. Other root vegetables like sweet potatoes and carrots can provide three to five times your daily requirement of vitamin A in a single serving.Winter greens like kale … [Read more...] about 5 Recipes for Wonderful, Warming Winter Soups
Certain parts of the country are turning into winter wonderlands, at least as far as locavores are concerned. According to new U.S. Department of Agriculture (USDA) data, listings for 2012 winter farmer's markets jumped 52 percent compared to 2011, highlighting a continuing trend in the sustainable food movement and satisfying consumers' growing preference to buy local.Today, more than 1,800 winter farmer's markets appear in the USDA national farmer's market directory. That's good news for holiday cooks who prescribe to the buy-local movement, and also for local economies. "Each winter farmer's market offers additional opportunities for farmers to generate income year-round," says USDA Deputy Secretary Kathleen Merrigan. "These investments are a win-win. Farmers have more stability, and consumers have a reliable supply of local food, regardless of the season."Read More: 8 Foods You Should Never Eat Out of SeasonWinter farm food often includes root vegetables like parsnips, rutabaga, … [Read more...] about Do You Live in a Winter Farmer’s Market Hotspot?
Locavorism is all the rage these days. Produce grown closer to home requires fewer fossil fuels to get to market and almost always tastes better, too. Particularly in winter, when the chilly weather keeps us from traveling far, it’s a relief to have a nearby source of fresh veggies to maintain a colorful, diverse diet. And what could be more local than your house? Just picture it: a windowsill brimming with leafy greens; a sunroom container garden of dark, hearty kale. Related: 10 Fruits + Vegetables Renters Can GrowThe following greens are some of the easiest to grow, but, bear in mind, most of these picks still need six to eight hours of sunlight a day, so using a grow lamp is probably your best bet. But if you haven’t got one, there’s still something you can grow with no light at all! So long as you’ve got a warm spot and a bucket of soil you needn’t let winter get your green thumb down. So pick your house’s best … [Read more...] about 5 Really Easy Greens That You Can Grow Inside This Winter
If you have not tried kale yet, now may be the time. Packed with nutrients, it is one of the world's healthiest foods. The nutrients it contains support healthy skin, hair, and bones. The fiber content enhances digestion and contributes to cardiovascular health. With more nutritional value than spinach, it may help improve blood glucose control in diabetes, lower the risk of cancer, reduce blood pressure, and help prevent the development of asthma. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. The nutrients in kale can help boost wellbeing and prevent a range of health problems. It contains fiber, antioxidants, calcium, and vitamin K, among others. Even the chlorophyll in kale may have health benefits. It is also a good source of vitamin C and iron. Diabetes The fiber and antioxidants in kale may offer protection against diabetes. Fiber: Studies have shown that a high intake of fiber may lower blood glucose levels in … [Read more...] about Kale: Health benefits, recipe tips, and risks