Vegan Soul Food
Since I’ve been changing my eating habbits/style I’ve come across a lot of new recipes. This one really jumped out at me, so I decided to give it a try. I had never had collard greens before, but I have made turnip greens and beet greens, so I figured it couldn’t be too much different.
So lets go through the healthiness of this recipe and why you should give it a try. Remember, once again, I am not a health professional nor expert in anything written on my blogs, I am only researching for my own health and well being and sharing the good news with you too. You have to decide what foods you need in your life, everyone is different and has different needs and expectations, so what works for me, might not work for you.
Widely considered to be a healthy food, collards are good sources of vitamin C and soluble fiber, and contain multiple nutrients with potent anticancer properties, such as diindolylmethane and sulforaphane. Roughly a quarter pound (approx. 100 g) of cooked collards contains 46 Calories.
Collard greens are also a high source of vitamin K (the clotting vitamin) and should be eaten in moderation by individuals taking blood thinners.
Researchers at the University of California at Berkeley have recently discovered that 3,3′-diindolylmethane in Brassicavegetables such as collard greens is a potent modulator of the innate immune response system with potent antiviral, antibacterial and anticancer activity.
- Sulforaphane, a compound released when cauliflower is chopped or chewed, may protect against cancer.
- Other glucosinolates
- Indole-3-carbinol, a chemical that enhances DNA repair, and acts as an estrogen antagonist, slowing the growth of cancer cells.
Boiling reduces the levels of these compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds.
A high intake of cauliflower has been associated with reduced risk of aggressive prostate cancer.
Quinoa was important to the diet of pre-Columbian Andean civilizations. Today, people appreciate quinoa for its nutritional value. Quinoa is considered a superfood. Protein content is very high (14% by mass), yet not as high as most beans and legumes. Quinoa’s protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations of quinoa indicate that it is a source of complete protein. Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support System for long-duration human occupied spaceflights.
Quinoa may be germinated in its raw form to boost its nutritional value. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: Only 2–4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g., 12 hours with wheat. This process, besides its nutritional enhancements, softens the seeds, making them suitable to be added to salads and other cold foods.
Here’s the recipe which I got via email from the New Recipe of the Day: Vegan Soul Food. You can sign up with them and get a recipe a day in your email. They have allot of good ones. Below the recipe you will see 1 more photo and that’s of the batch I made the other day, of course I didn’t have any cauliflower in the house, so for color I added carrots. Remember, a recipe is only a guide, make changes as you see fit and with items you know your family will eat. This recipe make a big pot, so you’ll have some left over and you’ll be able to use it for lunch the next day. My hubby liked it better with the carrots, I liked it better with the cauliflower.
1 bunch collard greens cut around stem and into small strips
*save the stem for a juice or smoothie!
1 head cauliflower chopped into bite sized pieces
1 ½ onions chopped finely
4 garlic cloves chopped finely
1 ½ cups rice or quinoa
5 cups vegetable stock
2 tablespoon garlic powder
4 tablespoons white balsamic vinegar
Himalayan(or sea) salt & and black2 cups black eyed peas (pre soaked and boiled OR organic pba-free canned)
1. Bring vegetable stock to a boil in a large sauce pan
2. Place all vegetables and quinoa in pot, reduce to medium-low and cover
3. Let it cook until quinoa is soft and most of vegetable stock absorbed
4. Add garlic powder, black eyed peas and white balsamic vinegar
5. Stir and add Himalayan salt/pepper to your liking!