This month's informative newsletter 

COMBAT HEART DISEASE WITH: LEAFY GREENS

I don't know about you, but growing up vegetables were "yuk". Of course, most kids want sugary cereals and candy, not veggies. My brother and I were brough up on mushy overcooked canned peas, string beans and boring, wilted lettuce. No wonder as adults we had to learn anew how to eat veggies and greens in particular. Although I grew up with an Italian mother, the closest thing we had to a Mediterranean diet was Chef Boyardee, and Mama Celeste!

The article below is informative, nutritious and delicious.

Embrace the Power of Green Leafy Vegetables: Varieties, Benefits, and How to Maximize their Nutritional Value

Green leafy vegetables are nutritional powerhouses that offer a plethora of health benefits, vitamins, minerals, and phytonutrients. From kale to spinach, these vibrant greens are not only delicious but also essential for a well-rounded diet. Let's explore the varieties, benefits, and best practices for washing and storing these nutrient-packed wonders.

Varieties of Green Leafy Vegetables:

1. Spinach: Rich in iron, vitamins A, C, and K, spinach is a versatile leafy green that can be enjoyed raw in salads or cooked in various dishes.
2. Kale: Packed with antioxidants, fiber, and vitamins K, A, and C, kale is known for its robust flavor and crunchy texture. It's great in salads, smoothies, or as crispy kale chips.
3. Swiss Chard: With a colorful stem and slightly bitter taste, Swiss chard is a good source of vitamins A, K, and C, as well as magnesium and potassium. It can be sautéed, steamed, or added to soups and stews.
4. Arugula: Peppery and nutrient-dense, arugula is high in vitamins A, K, and folate. It adds a zesty kick to salads, sandwiches, and pasta dishes.
5. Collard Greens: Nutrient-rich collard greens are abundant in vitamins K, A, and C, as well as calcium and fiber. They are commonly braised, sautéed, or added to soups.

 The Power of Green Leafy Vegetables for Heart Health, According to Dr. Caldwell Esselstyn

In his groundbreaking book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn delves into the profound impact that green leafy vegetables can have on heart and arterial health. Esselstyn emphasizes the crucial role of these nutrient-dense foods in promoting cardiovascular wellness and preventing heart disease.

Unveiling Nature's Heart-Protective Bounty

Green leafy vegetables, such as kale, spinach, collard greens, and Swiss chard, are nutritional powerhouses packed with vitamins, minerals, and antioxidants. Dr. Esselstyn highlights how these vibrant greens are abundant in essential nutrients like folate, potassium, and dietary nitrates that are instrumental in maintaining heart health.

A Shield Against Arterial Damage

Moreover, Dr. Esselstyn underscores the ability of green leafy vegetables to combat arterial damage and atherosclerosis. These vegetables are rich in anti-inflammatory compounds and antioxidants that help reduce oxidative stress and inflammation in the cardiovascular system, thereby safeguarding against plaque buildup and improving arterial function.

Nurturing Heart-Friendly Gut Microbiota

Furthermore, the fiber content in green leafy vegetables nurtures a healthy gut microbiome, which plays a pivotal role in cardiovascular health. By promoting the growth of beneficial gut bacteria, these vegetables contribute to reduced cholesterol levels and improved metabolic health, key factors in preventing heart disease.

Empowering Your Heart with Every Bite

In essence, Dr. Esselstyn's insights underscore the transformative potential of incorporating green leafy vegetables into your daily diet. By embracing these nutrient-rich greens, you not only fortify your heart against disease but also embark on a journey towards vibrant health and vitality.

As you embark on your quest for optimal heart health, remember Dr. Esselstyn's wisdom and savor the abundance of green leafy vegetables that nature offers. Let each leafy bite be a testament to your commitment to nurturing your heart and embracing a life filled with vitality and well-being.

HOT TIP

Take action to increase your intake of dark leafy greens. Thankfully, there are lots of ways to do this. Choose what feels easiest and/or yummiest

• Include them in a sandwich
• Add them to smoothies.
• Add them to stir-fries.                        
• Stir them into soups.                            
• Add them to grain bowls
• Toss them into pasta
• Use them as a salad base.
• Or, simplest of all: steam and eat them by the handful.

 You can eat leafy greens raw or fermented, but cooking is often the easiest way to eat them in large quantities. Leafy greens tend to like brief cooking to enhance their texture and flavor, so add your leafy greens at the very end of the cooking process, just before serving, to prevent overcooking. Some of the best cooking methods for greens like spinach, kale, collards, bok choy, and chard include water sauteing, steaming, boiling, and baking. Marinating greens ahead of time helps add more flavor to existing dishes. Consider adding spices and other seasonings to your greens or add a splash of citrus right before serving. (The vitamin C in citrus helps absorb the non-heme iron, and helps the greens keep their bright green color.)

 Simple Recipe for you

Summer Salad Recipe

Looking for a refreshing and nutritious summer salad that's full of veggies, filling and oil-free? Here's a delicious recipe that combines leafy greens, beans, and whole wheat pasta for a satisfying meal:

Ingredients:

• Leafy Greens: Choose a mix of your favorites such as spinach, arugula, or kale.
• Beans: Opt for chickpeas, black beans, or kidney beans for a protein boost.
• Whole Wheat Pasta: Use whole wheat fusilli or penne for added fiber.
• Vegetables: Add cherry tomatoes, cucumber, bell peppers, and red onions for freshness.
• Herbs: Fresh basil, parsley, or cilantro for a burst of flavor.
• Dressing: Lemon juice, balsamic vinegar, Dijon mustard, garlic, and a touch of maple syrup for sweetness.

Instructions:

1. Cook the whole wheat pasta according to package instructions. Once cooked, rinse it under cold water to stop the cooking process.
2. Prepare the vegetables: Chop the cherry tomatoes, cucumber, bell peppers, and red onions into bite-sized pieces. Finely chop the herbs.
3. Assemble the salad: In a large bowl, combine the cooked pasta, leafy greens, beans, and chopped vegetables. Toss gently to mix everything evenly.
4. Make the dressing: In a small bowl, whisk together lemon juice, balsamic vinegar, Dijon mustard, minced garlic, and a touch of maple syrup until well combined.
5. Drizzle the dressing over the salad and toss gently to coat everything with the dressing.
6. Let the salad sit for a few minutes to allow the flavors to meld together.
7. Serve chilled and garnish with fresh herbs.

Enjoy this vibrant and wholesome summer salad without using any oil. It's a perfect dish for a light and nutritious meal on a warm day! 🥗

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This newsletter and the work of Plant Based Coach Vincent, Combat Heart Disease, is for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition. Reviews and testimonials of specific diets and approaches to health represent individual experiences and Coach Vincent does not guarantee any specific results from these approaches for your specific situation. Consult with your Health Care provider for your unique needs.