When we think about nature and health, we think of green.
Green vegetables contain an abundance of carotenoids-antioxidants that protect our cells. They also contain high levels of fiber, iron, magnesium, potassium and calcium.
Leafy greens give the body folate. The word folate describing the B vitamin originates from the Latin root word folium, which means leaf. The function associated with folate is varied and works in conjunction with other nutrients. Folate deficiency is common, and leads to a multitude of health problems including digestive disorders, cardiovascular disease, and most famously perhaps, birth defects. Folate is also crucial in epigenetics (external or environmental factors that switch genes on and off without changing the DNA sequence), through a process known as methylation, where folate acts as a methyl donor promoting cellular differentiation. Folate is also essential for DNA and RNA synthesis, amino acid production, and cell division. To put it plainly, you really, really need folate in your diet.
Greens lead to longevity.
Ingredients You’ll Need
- 2 cups greens, kale, spinach, chard, and arugula
- 1 pound broccoli florets (about 10 cups)
- 4 large eggs
- 8 ounces sugar snap peas
- 2 garlic cloves, minced
- 4 cups cooked grains, such as farro, quinoa, and/or brown rice
- 2 cucumbers, halved, sliced
- 2 avocados, halved, pitted, sliced
- 1/4 cup toasted pumpkin seeds
- 1 cup edamame
- 1/4 cup Dijon mustard
- 2 tablespoons fresh lemon juice
- 1 cup Bulgarian yogurt
- 2 1/4 teaspoons himalayan salt
- 1 teaspoon freshly ground black pepper
- 3 tablespoons olive oil
- 2 tablespoons nutritional yeast
- 1 cup mixed chopped cilantro, parsley, chives, and tarragon
- Preheat oven to 375°F. Toss broccoli with 2 Tbsp. oil, 1/4 tsp. salt, and 1/4 tsp. pepper on a rimmed baking sheet and roast until charred and tender, 15–20 minutes.
- Bring a medium pot of water to a boil. Add eggs, cover, and cook 4-6 minutes. Transfer to a bowl of ice water (keep cooking water boiling) and let cool. Peel eggs.
- Add sugar snap peas to boiling water and cook until bright green and just slightly tender, 1–2 minutes. Transfer to bowl with ice water.
- Purée yogurt, garlic, lemon juice, herbs, 2 tsp olive oil, 1/4 cup Dijon mustard, 2 tsp nutritional yeast, 1 1/2 tsp. salt, and 1/2 tsp. pepper in a food processor until smooth.
- Toss grains, 1/2 cup dressing in a large bowl. Mix in broccoli, edamame, snap peas, cucumbers, and the mixed greens into the bowl. Top with avocado slices, pumpkin seeds, sliced eggs, and remaining herbs. Use any remaining dressing for drizzling atop your mix!