Spring has graced us with its presence this week — though it may be hard to tell if you’re still thawing out in the Midwest and on the East Coast. Whether outside your window looks dreary or lush, try adding color and crunch to our greens this spring to spruce up your meals.
Besides tasting fresh and delicious, fruits and vegetables are essential to a healthy diet. Here’s some food for thought: Eating ten portions a day may lower the risk of heart disease, stroke, cancer and pre-mature death according to a recent Imperial College London study. Furthermore, researchers found that subjects who ate 10 portions lowered their chance of developing life-threatening diseases more than those who only consumed five.
It’s time to up those leafy green and brightly colored produce into your daily diet. To step into spring on the right foot, we’ve included a few nutritious and delicious ideas.
Why not knock out several tasty veggies in one dish? Taste and Savor’s Cauliflower Tabbouleh in Living Butter Lettuce Cups combines cauliflower and our Butter Lettuce to create a crisp meatless snack or lunch. Along with glucosinolate-rich cauliflower, our Living Butter Lettuce is also full of vitamins and has high doses of beta-carotene which is often linked to cancer prevention.
Spring showers have you stuck inside? Cheer up. Brita Britnell’s mango chicken lettuce wraps are sunshine on plate. Zucchini, carrots and onion commingle with mango chicken. We recommend trying our Living Butter Lettuce as the wrap.
At the beginning of the week, whip up our Cressto Pesto and freeze individual servings in small containers. Take one out to thaw in the morning and serve it with crunchy crudité for a healthy afternoon snack.
WEBMD writes that, “Eating salad almost every day may be one of the most healthy eating habits you can adopt — and one of the simplest, experts say.”
To spruce up your daily salad, try adding our Easy Peasy Lemon Squeezy dressing to a bowl full of crisp Living Greens.
Easy Peasy Lemon Squeezy Vinaigrette
- ½ cup of good olive oil
- Juice of 1 lemon
- A spoonful of grainy mustard
- A garlic clove finely chopped
- Salt and pepper to taste
- Combine all ingredients together in a jar with a tight-fitting lid. Shake vigorously.
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Spice up your winter with foods that have a touch of heat. Adding herbs and spices can triple the antioxidant and anti-inflammatory power to a meal says ClevelandClinicWellness.com.
Hot peppers, for example, contain capsaicin, which can help relieve minor aches and pains. A new study found that when ingested in pill form, it could help fight breast cancer. Together with a vitamin-powered green like Pete’s Living Greens Upland Cress, Organic Watercress or Butter Lettuce, your spiced-up meal will keep you toasty and healthy all winter. Check out a few of our favorites!
- Spicy Avocado Dressing – Drizzle this zingy dressing on a bed of fresh greens and a lean protein such as salmon or chicken.
- Spicy Tofu Taco Lettuce Wraps – This vegetarian recipe is great for #TacoTuesday. It also contains cumin, which is an anti-inflammatory and antioxidant that may help stop tumor growth.
- Spicy Soba Noodles with Wilted Watercress – For a quick weeknight dinner, this dairy and gluten-free dish is perfect with a touch of garlic. #DYK? Garlic helps reduce the hardening of arteries.
- Spicy Shrimp with Pan-Seared Romaine and Chickpea Puree – Impress your dinner guests with this restaurant-quality meal, which has the right amount of zest and zip.
- Lemony Yogurt Smoothie – Combined with cruciferous veggies cauliflower and (our personal fav) watercress, this smoothie is all sorts of nutritious. It even includes turmeric that may help fight infections and some cancers, reduce inflammation, and treat digestive problems.
You’ve probably heard eating your greens, like our Living greens, is good for your waistband, but did you know they provide a number of health benefits? According to the USDA, “Because of their high content of antioxidants, green leafy vegetables may be one of the best cancer-preventing foods… [And] these same antioxidants have also been proven to decrease the risk of heart disease.”
Here at Hollandia Produce, our Living greens not only provide essential vitamins and antioxidants but they’re rooted in freshness and alive with flavor. Need more convincing?
Here are eight reasons to eat our Living greens.
- They have ample amounts of vitamins and minerals. Watercress and Upland Cress have as much vitamin C as an orange and more calcium than milk. Romaine Lettuce has more vitamin A than a carrot, and Butter Lettuce contains significant amounts of Vitamin K.
- Watercress helps the body recover from exercise-related oxidative stress. A study found that subjects who consumed watercress daily before working out, experienced less DNA damage than their non-consuming watercress counterparts.
- They keep your stress levels down. Researcher Joe Hibbeln says in a NPR article about stress and diet , “omega-3s [can help] make your stress system more flexible.” By consuming a head of Romaine lettuce, like our Living Baby Romaine, you’ll receive an ample amount of your recommended daily amount of Omega-3 essential fats.
- They’re a great low-carb option. Use Living Butter Lettuce in place of sandwich bread, taco shells and wraps.
- Cress protects your eyes and skin. In addition to its vitamin A and C power, Watercress and Upland Cress contain lutein — an antioxidant found most notably in dark green leafy vegetables that supports eye health and vision.
- Our Hydroponic growing system uses less water than conventional farming. It recycles water while limiting water loss due to evaporation. Moreover, our method produces nearly four times the yield per acre while using up to 84% less water than if our lettuce were field-grown (exact figures depend upon the region, soil structure, time of year and irrigation method used).
- They’re versatile! Add them to a diverse array of dishes, including trendy Acai bowls, grain bowls, juices and more.
- They’re the freshest greens you can buy. Living Baby Romaine, Butter Lettuce, Watercress and Upland Cress are sold with their roots attached to preserve maximum freshness.