Eat Your Greens

If you turn up your nose at broccoli and brussel sprouts, read on; the produce itself may not be the problem. I believe that many Americans dislike vegetables because of the way they are prepared. Anyone who has ever had soggy, over-steamed, olive-green veggies knows what I’m talking about.

The reason I’ve loved green vegetables ever since I can remember is the way my mother would prepare them: lightly steamed, or sometimes lightly roasted with salt, pepper, and a touch of extra virgin olive oil. However you serve them, the trick is not to overcook. Broccoli, when cooked correctly, should remain somewhat crunchy with a vibrant, emerald green hue, not olive-toned or mushy the way it looks in hospitals and school cafeterias. The salient point: do not overcook!

Another important thing to realize is the value of steaming over sautéing. While there’s nothing wrong with a splash of olive oil in a pan full of veggies, you may find you don’t even need it – if you steam correctly. The key is to add only small amounts of water, as needed. A twelve inch pan full of veggies should only need about a half a cup of water for a thorough steaming, or possibly even less if you cover the pan. For extra flavor, blend a small amount of water with a tablespoon of curry – green curry paste is my favorite, as it blends more readily than powder. Packed with antioxidants, curry kicks your food’s nutritional value up a notch while adding flavor without the use of salt.

As for specific veggies to buy and try, I give kale my highest recommendation. This deep-green cabbage relative is chock-full of iron, vitamins, calcium, antioxidants, and sulfur-rich phytonutrients, plus it tastes great in anything from soup to stir-fry. Note: kale is quite robust and fibrous, so it takes a bit longer to steam than other vegetables. Try four minutes with a lid on, stirring occasionally.

Another great pick is baby bok choy, if you can find it. This miniature version of the oblong Chinese cabbage is easier to cook than its adult counterpart, and is a great source of beta-carotene, calcium and folate. Baby bok choy is particularly succulent in Asian-inspired dishes – add just a touch of soy sauce to enhance its natural flavor, and again, do not overcook. You want to retain some of the cabbage’s natural crunch in order to fully enjoy your baby bok choy experience.

Remember that a healthy diet is no reason to sacrifice flavor and satisfaction – even if you’re a vegetarian. Green vegetables are rich in vitamins, fibers, minerals and phytochemicals. Furthermore, studies have shown that consuming five or more servings of fruits and vegetables per day can cut your risk of cancer in half. Nourishing your body with properly cooked and seasoned veggies (in addition to fruits, legumes, soy products and whole grains) will help keep you fit, boost your energy and lift your mood to help you look and feel your very best.