The gorgeous colors of fall’s fruits and veggies come from carotenoids, which some may say may fight cancer. A recent study found that people whose diets were rich in beta-carotene, lutein, and zeaxanthin were 26% less likely to develop kidney cancer. Women eating this same diet had lower risk of ovarian cancer and in men lower risks of lung cancer.
Let’s enjoy nature’s fall bounty of colors and nutrition!
Leafy greens are full of nutrients like vitamin c, beta carotene, calcium, folate, vitamins E and K, and iron.
EYES: Greens contain antioxidants zeaxanthin and lutein which may reduce the risk of cataracts and age-related macular degeneration. They also provide lots of Vitamin A which will help you see better at night.
BLOOD: Iron in foods like spinach and chard helps ward off anemia.
BONES: Greens like kale, mustard and turnip greens contain the highest level of bone building calcium.
SKIN: Being a good source of vitamin C this helps keep your complexion young and heals wounds faster.
| 1 T olive oil (3-4 T. olive oil) 2 c chopped onions (1 bunch chopped green onions including tops) 1 bay leaf 2 stalks of chopped celery (4-5 chopped stalks of celery) 2 medium sized chopped carrots (no carrots) 3 c cooked white beans (1 can Great Northern White Beans or Chick Peas or both if you like) 2 ts salt (NO SALT substitute 3-4 slices chopped salt pork) 6 c. stock or water (10 c. chicken stock) 3 T minced garlic (3 heavy T minced garlic) 1 1/2 lb collard greens; stemmed and torn into small bits (1 bunch of collard green stemmed and torn)*** 1 tsp fresh ground pepper (7-8 turns of the pepper mill) Heat Oil in soup pot; Add onion, bay leaf, celery, carrots, garlic and salt or salt pork. Cook over low heat for abt 10 minutes, then add stock or water. Cover, bring to a boil, then lower heat to a simmer for abt 20 minutes. Add beans and as much of the collard greens as you can fit, cover and wait a few minutes for the greens to cook down. Keep adding greens in batches, waiting between additions for them to cook down, which they eventually will. Add black pepper to taste. Serve hot with thickly-sliced buttered dark Pumpernickel bread. ***Make you you remove the very bitter heavy center stem in each collard leaf. ENJOY! |