May 2018 Food of the Month - Collard Greens

 
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Collard greens can be an incredibly nutritious dish, but how they are prepared is important.  Collards are an excellent source of Vitamins A and C and, as part of the cruciferous vegetable family, can help your body produce compounds that cleanse your liver!  However, when greens are cooked in leftover animal grease or stewed with ham hocks, bacon, or turkey necks, they become a significant source of unhealthy saturated fat.  Try sautéing greens in oil instead of animal grease or butter and adding leaner cuts of meat such as skinless chicken or turkey.  Small changes to traditional preparation will allow your body to enjoy collard greens as much as you do!  Click here for a healthier collard green recipe (try it with low sodium vegetable broth for healthiest option).

Sources:

https://ndb.nal.usda.gov/ndb/foods/show/301821?manu=&fgcd=&ds=&q=Collards,%20cooked,%20boiled,%20drained,%20without%20salt

 

 

Written by Spectrum nutritionist Christina LiPuma, RDN, LDN

 

August Food of the Month

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Zucchini is a nutritious option in season during the late summer and early fall months of the year.  It is a good source of heart healthy fats and vitamin C as well as vitamin B6 (pyridoxine) and manganese, which are essential for metabolism, growth, and development.  Don’t forget: like most all fruits and vegetables, zucchini are also high in fiber.  Fiber is helpful for digestive health, weight loss, and lowering cholesterol among other functions!  Zucchini is one of the most versatile types of squash.  It can be included in numerous foods from muffins to shish kabobs to pastas to smoothies.  Explore a variety of recipes and don’t be afraid to think outside the box in the kitchen!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

June Food of the Month

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Cherries are a nutrient-packed, flavorful fruit, high in fiber, omega 3 and omega 6 fatty acids, vitamin A, vitamin C, and potassium.  Together, these nutrients can benefit blood pressure control, digestive health, and heart health among other things.  A lot of people take omega 3 (fish oil) and/or omega 6 supplements for these health benefits.  However, these fatty acids are readily found in a variety of fruits and vegetables, nuts and seeds, and herbs and spices in addition to seafood.  So save a few dollars and get these nutrients through foods such as cherries as opposed to buying extra supplements.  Cherries aren’t only delicious added to desserts.  They serve as a great addition to numerous meals such as salads, cereal, and chicken salad.

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.