By Dina Aronson, MS, RD
Nutrient dense, versatile, and ubiquitous, leafy greens are an important part of any diet designed to prevent common chronic conditions.1 But a deeper dive reveals findings about their specific health benefits and nutritional value.
Consumption of leafy greens has been linked to several benefits, including as an aid in digestive health. With the holiday season in full swing, paving the way for holiday parties, food, and fun, it may be the perfect opportunity for clients to incorporate a little more green into their favorite classic holiday recipes.
Digestive Health: A Special Sugar
Gut health is a top priority, especially around the holidays. And fortunately, the fiber, antioxidants, vitamins, minerals, and phytonutrients (eg, folate, potassium, iron, magnesium, calcium, vitamin K, and carotenoids) found in leafy greens support gut health in myriad ways. Of particular interest is a compound called sulfoquinose (SQ), found almost exclusively in leafy greens, specifically in spinach, kale, and watercress.2 SQ, the only known sulfur-containing sugar found in nature, is a favored substrate for beneficial gut bacteria, playing a pivotal role in their proliferation. This sugar discourages the growth of harmful bacteria by secreting bactericides that selectively kill off unfavorable strains.
Scientists examining SQ identified a previously unknown enzyme, called YihQ, used by microorganisms to break down SQ to release sulfur (in the form of hydrogen sulfide) as a byproduct to be recycled by the body for various uses.3,4 This research not only highlights a remarkable benefit of leafy greens but also has potential implications for developing innovative, targeted treatments for gut dysbiosis.3
Holiday Celebration
Given their association with improved gut health and high nutrient density, clients have a greater incentive to incorporate leafy greens into celebratory meals or serve them as side dishes for their enjoyment. Leafy greens, such as kale, spinach, and Swiss chard, are culturally relevant across the globe and instantly add vibrant color to holiday foods while bringing a fresh perspective to time-honored culinary traditions.
No matter how they’re cooked, whether steamed, sauteed, or roasted, just a dash of salt or a squeeze of lemon is all that’s needed to bring out the vegetables’ flavors. For extra color and a nutrient boost, add chopped greens to grain dishes, stuffing, stir fries, soups, stews, loaves, omelets, and curries. No time to wash and chop? Grab a package of frozen greens, defrost in the microwave, squeeze out the excess water, and cook them in a skillet with olive oil, sliced garlic, a handful of raisins, a cluster of pine nuts or walnuts, and a sprinkle of salt and pepper.
However clients serve them, leafy greens make the holiday table both visually appealing and beneficial for well-being.
Today’s Dietitian provides the following three recipes clients can serve at their next family gathering during this festive holiday season.
— Dina Aronson, MS, RD, is based in New Jersey, working remotely as director of nutrition content for Tangelo.
References
1. Drewnowski A. New metrics of affordable nutrition: which vegetables provide most nutrients for least cost? J Acad Nutr Diet. 2013;9:1182-1187.
2 .Goddard-Borger ED, Williams SJ. Sulfoquinovose in the biosphere: occurrence, metabolism and functions. Biochem J. 2017;474(5): 827849.
3. Hanson BT, Dimitri Kits K, Löffler J, et al. Sulfoquinovose is a select nutrient of prominent bacteria and a source of hydrogen sulfide in the human gut. ISME J. 2021;15(9):2779-2791.
4. Speciale G, Jin Y, Davies G, et al. YihQ is a sulfoquinovosidase that cleaves sulfoquinovosyl diacylglyceride sulfolipids. Nat Chem Biol. 2016;12:215-217.
Recipes
Kale Pomegranate Walnut Salad
Serves 4
Ingredients
1 tsp freshly squeezed lemon juice
2 T olive oil
1/2 tsp salt
10 to 12 oz of baby kale*
1 cup pomegranate seeds (about one large pomegranate’s worth)
2 navel oranges or 4 to 5 mandarins, cut into bite-size pieces
3/4 cup roughly chopped walnuts (lightly toasted recommended but not necessary)
*Note: If you use regular (large leaf) kale, tenderize the leaves by massaging them with your olive oil-dipped fingers. Apply a small amount of olive oil on your fingertips, rub the leaves for a few seconds, chop roughly, and follow the recipe. The leaves will become more tender, easier to chew, and more flavorful.
Directions
1. Whisk together the lemon juice, olive oil, and salt. Set aside.
2. Toss remaining ingredients together, add the dressing, toss to coat, and enjoy.
Nutrient Analysis per serving
Calories: 305; Total fat: 22 g; Sat fat: 2 g; Cholesterol: 0 g; Total sugars: 14 g; Added sugars: 0 g; Dietary fiber: 7 g; Protein: 8 g
— Source: Recipe courtesy of Dina Aronson, MS, RD; photo from iStockphoto.com.
Perfect Beans and Greens Every Time
Serves 4
Ingredients
1 T olive oil
1 onion, chopped
2 cloves garlic, minced (or 2 tsp from a jar or tube)
1 large bunch of leafy greens (kale, collards, spinach, or other), washed well and roughly chopped
1 15-oz can of beans (chickpeas, black beans, white beans, or black-eyed peas), rinsed
1 15-oz can diced tomatoes (or 2 large tomatoes, chopped)
Additional seasonings, to taste
Directions
1. Heat olive oil over medium heat in a large skillet.
2. Add the onions and cook for about 2 minutes. Add the garlic and greens.
3. Sauté a few minutes more, until the greens are wilted and the onions are translucent.
4. Add the beans and tomatoes and continue to cook until heated through.
5. Choose one of the following flavor profiles:
• Indian: Add 1 to 2 T curry powder (chickpeas are recommended).
• Italian: Add 1 to 2 T Italian seasoning, or 1 to 2 tsp each of basil, parsley, and oregano (white beans are recommended).
• Mexican: Add a diced jalapeño or other chili pepper, along with 1 tsp cumin and chili powder to taste (black beans are recommended.)
• Southern: Add a squeeze of lemon and a dusting of crushed red pepper flakes. Use black-eyed peas and collard greens (the collards may need a bit more cooking time).
6. Continue to sauté until the seasonings are incorporated. Add a little salt and pepper to taste.
Nutrient Analysis per serving
Calories: 179; Total fat: 6 g; Sat fat: <1 g; Cholesterol: 0 g; Total sugars: 8 g; Added sugars: 0 g; Dietary fiber: 9 g; Protein: 9 g
— Source: Recipe and photo courtesy of Dina Aronson, MS, RD
Easy Tasty Tofu and Spinach Scramble
Serves 4
Ingredients
Nonstick olive oil (or canola) cooking spray
14 to 16 oz block of tofu, excess water squeezed out or drained
1 tsp turmeric
1/2 tsp garlic powder
Dash or two of sea salt, to taste
1/2 tsp fresh black pepper
1 tsp oregano
1 8-oz bag baby spinach
Directions
1. Spray a hot frying pan with a little nonstick olive oil cooking spray. Crumble the tofu into the pan and stir over medium heat until it starts to become golden (but not browned). Add the seasonings and continue to cook over low heat.
2. Meanwhile, heat up the spinach in the microwave or in a steamer to wilt, and add to the pan. Stir well and add a little water or veggie broth if mixture gets too dry.
3. Enjoy as is, or as a multigrain toast topper, stuffed in a whole grain pita with fresh sliced tomatoes, or wrapped in a whole grain tortilla with black beans, salsa, and avocado for an amazing breakfast burrito.
Variation: Add more veggies, such as sautéed onions, mushrooms, and bell peppers.
Nutrient Analysis per serving
Calories: 112; Total fat: 6 g; Sat fat: 1 g; Cholesterol: 0 g; Total sugars: 1 g; Added sugars: 0 g; Dietary fiber: 3 g; Protein: 12 g
— Source: Recipe courtesy of Dina Aronson, MS, RD. Photo by ©Sonda Stefan via Canva.com
