Greens: Superfood for CF Nutrition
We’ve all heard that it’s important to eat green vegetables and it’s true-that recommendation has merit! Leafy green vegetables are a total nutrition powerhouse in any diet, providing plant-based calcium, iron and magnesium, plus vitamins A, C and K. Vitamin K is necessary for blood clotting and bone health, while A and C support a healthy immune system among other things.
There is always a focus on getting enough of fat-soluble vitamins, A,D,E and K in the CF diet. The reason is that those with CF have a difficult time absorbing fat, which means they also have trouble absorbing those “ADEK”vitamins that require fat to be absorbed. So it’s important to get those nutrients in sufficient amounts.
When it comes to leafy greens, most of us rely on the basics like romaine, leaf lettuce and spinach week after week - and while all of these provide health benefits, there is a huge selection of leafy greens in the produce aisle that you could potentially be missing! Shaking things up can help keep things fun and interesting in the kitchen while also diversifying your nutrient intake.
If you don’t like the taste of one variety, chances are you can find an alternative. It might also be a matter of the preparation method, so don’t hesitate to do some experimenting. Here are some of my favorites along with simple ways you can try incorporating them into your regular rotation:
Arugula
Swapping arugula for romaine is a great way to spice up a salad (literally!). This leafy green has a peppery flavor and delicate texture. It pairs perfectly with a light citrus vinaigrette and some shaved parmesan cheese (aka - the ultimate no hassle dinner side salad or summer ). Arugula is a cruciferous vegetable, in the same family with broccoli and cauliflower, so it has added disease-preventative effects.
Lacinato Kale
You might already be familiar with traditional “curly” kale that has become a grocery store staple in recent years. It also serves as a garnish on many restaurant plates and typically gets thrown away! Lacinato or “dino” kale is the one that has a long flat leaves with a bumpy texture and newer to the veggie scene. Chop up a handful and add it to your favorite soup or stew near the end of cooking time for a pop of bright green color and some extra texture. Cooking kale mellows its bitter flavor, so a quick sauté in some olive oil with a bit of lemon juice is a delicious way to enjoy this nutrient powerhouse. Plus, combining your greens with fat helps your body absorb those much needed fat-soluble nutrients.
Swiss Chard
This leafy green typically has a gorgeous bright pink or yellow stem. Due to the large size of the leaves, chard makes a nice swap for tortillas (a great low-carbohydrate option!). Use the leaves to wrap hummus and vegetables as in THIS RECIPE. You can also chop and sauté the leaves, as they cook up quickly. The stems are full of nutrition so chop them and sauté first with some onion and garlic for an amazing side dish ( I love to add in some chickpeas and serve with brown rice for a plant-focused meal.).
Watercress
Watercress is a cruciferous vegetable with long stems and small, circular leaves. It makes a great sandwich topper in place of the usual lettuce leaf for a more fun presentation. The bright, peppery taste is great with just a bit of olive oil and vinegar. You can also drop into soups just before serving for a burst of flavor. One of my favorite salads includes watercress, cucumbers, and radishes - fresh and delicious!
Bok Choy
Bok Choy is a type of Chinese cabbage with a bright white stem surrounded by dark green leaves. It’s most commonly used in Asian cooking including stir-fries and soups like ramen. But feel free to add it to salads and slaws. I love this simple recipe for sheet pan bok choy: simply place quartered bok choy on parchment-lined sheet pan and toss with freshly grated ginger and sesame oil. Roast at 350° F until softened and serve with fresh lime wedges. Yum!
If you have CF or care for someone who does, try to get in some greens every day- start by adding a handful to your morning smoothie as an easy way to get a couple of servings into your day. Also, with warmer weather coming, get creative with salads, switching up the greens and adding fun toppings like fruit, nuts, seeds, avocado and even grains and protein for a healthy meal.
Stay Well
