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Wild about Winter Greens! + RECIPE

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If you want to liven up your salads, get wild about winter greens! Herein is a list of cold-weather hardy greens that are packed with nutrition, flavor, and color, as well as a delicious recipe for Vibrant Winter Greens with Walnuts, dried cranberry, and lemon vinaigrette. | KalenaSpire

 

If you want to liven up your salads, get wild about winter greens! Herein is a list of cold-weather hardy greens that are packed with nutrition, flavor, and color.

BELGIAN ENDIVE

Add a kick to your salad with chopped-up endive leaves. Skip the crackers for your hummus or cheese spread by using a sturdy endive leave, raw or baked. Endive provides potassium, fiber, and vitamins B, C and K, as well as calcium, magnesium, iron, and folate.

 

BEET GREENS

With a mild taste similar to kale, beet greens should not be tossed when you chop off the amethyst bulb at the end. The greens provide an abundance of nutrients including vitamins A and C. Look for firm, fresh greens still attached to the root. Beet greens can be enjoyed raw in a salad, sautéed, braised or steamed.

 

KOHLRABI

A cousin to broccoli, kohlrabi (aka The German Turnip) has purple, pale green, and white varieties. Slightly sweeter than broccoli, it’s high in potassium, vitamin B6, manganese, and folate. Use shredded or chopped, add to soups and salads; eat raw or sautéed.

 

PARSLEY

Beyond garnish, it’s a green worthy of being added to your salad blends. Use parsley in the final steps when preparing soups, sauces, salad dressing, rice or pasta. A cup of parsley provides iron, potassium, vitamins A, C, K, and folate.

 

RADICCHIO

Abundant in vitamin K and potassium, radicchio is one of the prettiest winter veggies. It adds color and texture to salads and entrees. It’s also a great green for digestive health. Don’t confuse radicchio with red cabbage; radicchio is a member of the chicory family and has a distinctive, unique flavor that will bring your meals to life.

 

WATERCRESS

A lovely addition to any salad, watercress is a great source of nutrition, containing fiber, antioxidants, and minerals. It contains a high amount of Vitamins K, A and C. One of the more delicate winter greens, it makes for a lovely garnish to any dish.

 

These powerhouse veggies are loaded with antioxidants, which are associated with reduced risk for chronic disease. Check with your health practitioner for more healthy dietary advice during the winter months.

 

 

VIBRANT WINTER GREENS WITH WALNUTS, DRIED CRANBERRY, AND LEMON VINAIGRETTE RECIPE

A healthy start to dinner, this winter salad is robust in flavor, color, and nutrition. Cranberries add color and sweetness against the vibrant dark greens and purple radicchio. Walnuts and raw broccoli slaw bring on the crunch and provide nutrition for the mind. The entire salad is complemented by a lemon vinaigrette dressing. The result is super-delicious!

 

If you want to liven up your salads, get wild about winter greens with this delicious recipe for Vibrant Winter Greens with Walnuts, dried cranberry, and lemon vinaigrette. | KalenaSpire

 

Ingredients for Vinaigrette

  • 1/2 tsp finely grated lemon zest
  • 2 tsp freshly squeezed lemon juice
  • 1 tsp sugar
  • 1/2 tsp Dijon mustard
  • 1/4 tsp fine sea salt, or to taste
  • 3 – 4 Tbs extra-virgin olive oil
  • Freshly ground black pepper to taste

 

Preparation

  1. In a small bowl, whisk together the lemon zest, lemon juice, sugar, mustard, and fine sea salt, whisking until the sugar and salt are dissolved.
  2. Add 3 tablespoons of the oil in a slow stream, whisking constantly until the dressing is well blended. Season with fine sea salt and freshly ground black pepper.
  3. If desired, whisk in the remaining oil in a slow stream, whisking constantly.

DO AHEAD: The vinaigrette can be prepared ahead and refrigerated in an airtight container for up to 3 days.

 

Salad Ingredients

  • 2 oz. chopped baby spinach leaves
  • 2 oz. finely shredded radicchio
  • 3 oz. chopped Belgian Endive
  • 3 oz. chopped savoy cabbage
  • 1/3 package of organic shredded broccoli slaw
  • 1/2 cup walnuts halves and pieces (or your favorite nut)
  • 2 oz dried, unsweetened cranberries (or currants, or diced apple pieces if you prefer)

 

Salad Preparation

  1. In a salad bowl, gently mix greens, cranberries, add nuts with dressing. Divide among plates.
  2. If using apple, dice and sprinkle over the top of each salad plate.
  3. Drizzle dressing over salad plates.
  4. Garnish with a sprig of parsley, if desired.

 

  • Vinaigrette Recipe Source: Epicurious
  • Salad Preparation Source: Medicine Talk Staff

Some of the links in this post are affiliate links. KalenaSpire only joins affiliate programs for products that Christine believes in and sincerely endorses for quality and efficacy.

 

ARE YOU WILD ABOUT WINTER GREENS? SHARE IN THE COMMENTS BELOW!

 

 

References
  • CDC.gov “Defining Powerhouse Fruits and Vegetables.” Accessed 10 Nov 2019: https://www.cdc.gov/pcd/issues/2014/13_0390.htm
  • “What Is Kohlrabi? Nutrition, Benefits, and Uses.” Posted 15 Aug 19 by Davidson, K. Accessed on 10 Nov 2019: https://www.healthline.com/nutrition/kohlrabi
  • FruitsandVeggies.org “7 Versatile Greens.” Accessed 10 Nov 2019: https://fruitsandveggies.org/stories/winter-greens/
  • NaturalFoodSeries.com “11 Amazing Health Benefits of Radicchio.” https://www.naturalfoodseries.com/11-health-benefits-radicchio/
  • Healthline.com “10 Impressive Health Benefits of Watercress.” Accessed 9 Nov 2019: https://www.healthline.com/nutrition/watercress-benefits#section1
Photo Credits
  • SakSa/bigstockphoto.com
  • maksheb/bigstockphoto.com

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Alexandria Z., M.S.

Christine is my wellness goddess. Her amazing support, extraordinary expertise, and undeniable compassion invited me to a world of freedom from digestive discomfort that I didn’t know was possible. The whirlwind of bloating, constipation, brain fog, and digestive upheaval was consuming my life. Exhaustion and frustration were becoming my very existence. And then I met my health goddess! Christine’s astute listening and meticulously tailored guidance, transformed my thinking and whirlwind of digestive discomfort. She helped me achieve a state of equilibrium. The balance I now experience is the center of my wellness existence—the core of my life with digestive happiness.

 

Christine instilled in me the power to embrace the grace and strength of my very own body! She has taught me to internalize the boundless evidence of my body’s functionality to heal digestively. While working with Christine, my exhaustion, pain, and bloating were overshadowed with energy, digestive comfort, glowing skin, and knowledge. Her coaching raised my awareness of food sensitivities, and promoted better food choices, which led to better sleep, a stronger link to overall wellness, clarity in my thinking, and ultimately, more joy in my life.  Christine’s remarkable spirit of wellness will forever echo in my digestive wellness journey. I bestow upon Christine the well-deserved exceptional title, “my wellness goddess.”
2015-07-27T17:47:59-04:00
Christine is my wellness goddess. Her amazing support, extraordinary expertise, and undeniable compassion invited me to a world of freedom from digestive discomfort that I didn’t know was possible. The whirlwind of bloating, constipation, brain fog, and digestive upheaval was consuming my life. Exhaustion and frustration were becoming my very existence. And then I met my health goddess! Christine’s astute listening and meticulously tailored guidance, transformed my thinking and whirlwind of digestive discomfort. She helped me achieve a state of equilibrium. The balance I now experience is the center of my wellness existence—the core of my life with digestive happiness.   Christine instilled in me the power to embrace the grace and strength of my very own body! She has taught me to internalize the boundless evidence of my body’s functionality to heal digestively. While working with Christine, my exhaustion, pain, and bloating were overshadowed with energy, digestive comfort, glowing skin, and knowledge. Her coaching raised my awareness of food sensitivities, and promoted better food choices, which led to better sleep, a stronger link to overall wellness, clarity in my thinking, and ultimately, more joy in my life.  Christine’s remarkable spirit of wellness will forever echo in my digestive wellness journey. I bestow upon Christine the well-deserved exceptional title, “my wellness goddess.”