Leafy Greens + Food Safety = Healthy Families

The California Leafy Greens Marketing Agreement (LGMA) is a model program that was created in 2007 by California farmers who came together to raise the bar for food safety.

I think this is an important program, and I really support what they are doing. In the past, I ran our local meals on Wheels program and held regular dining programs for local seniors. Food safety was an integral part of these programs and everyone involved had to be trained on safe food handling. As part of the safe food handling course, we watched videos showing how easy it is to transfer germs and food borne illnesses through food preparation. It made me far more conscious of how I prepared food in my own home. It is not only important to feed our kids healthy food like leafy greens, but also to make sure it is prepared safely.

Follow this check list when handling your leafy greens:

• Check to make sure the leafy greens are fresh and are refrigerated at the store.
• Chill the greens within two hours of purchasing.
• Clean your hands and all surfaces before handling the greens. Never use detergents to wash the greens. Wash leafy greens under cool running tap water. Package leafy greens labelled “ready-to-eat” “washed” or “triple washed” need not be washed.
• Separate leafy greens from raw meat, poultry, or seafood in your refrigerator and don’t use the same cutting board. Cook or throw away leafy greens that come into their contact.
• Throw Away leafy green that have been sitting in your fridge for a long time

After being properly prepared, leafy greens are a very healthy choice for your family. Here are some nutritional tips that you may not have been aware of:

Leafy Greens and Vitamin K

• Leafy greens are an excellent source of Vitamin K which is needed for proper bone formation and blood clotting, in both cases by helping the body transport calcium
• Dark leafy greens like spinach, kale, and arugula contain a goldmine of vitamins, minerals and plant compounds that fight disease, including heart disease and cancer.
• Eating at least one cup a day is recommended.
• The Canadian Food Guide recommends 7-8 servings of vegetables a day. 250mL of leafy greens is considered a full serving.

Kale Health Information

• Kale, part of the same family as cabbage, Brussel sprouts and collards, has been cultivated for more than 2,000 years.
• Recent research has suggested that kale, which is packed with antioxidants, helps to reduce the risk of certain cancers.
• One cup of chopped raw kale is loaded with nutrients and provides more than 100% of the daily value of vitamins A, C, and K.
• For the best flavor, kale must be harvested after the first frost. This ensures some of the starches are turned into sugars.
• Kale contains lutein, an organic pigment, which helps to keep eyes and vision healthy.

Butter Lettuce Health Information

• Also called Boston lettuce or Bibb lettuce, Butter lettuce, is a Butterhead cultivar. Its loose heads have a softer, buttery quality and a slightly sweet flavor.
• One and a half cups of Butter lettuce is about 10 calories, of which, less than two are from fat, making this lettuce a very low-fat food choice.
• It also provides one gram of protein, two grams of carbohydrate, and one grams of dietary fiber.
• Butter lettuce provides 15 to 35 per cent of daily Vitamin A needs.
• It is also an excellent source of Vitamin K, with 56 mcg providing 70% of the daily value.
• A serving of Butter lettuce offers 2% of the daily value of calcium.
• Lettuce is low in sodium, and very low in saturated fat and cholesterol. Butter lettuce also contains mildly anti-inflammatory properties.

Head over to UrbanMoms where you can read the recipe reviews of the recipes featured below, and enter the contest to win a gift basket valued at over $275.

Butter Lettuce Bundles with Thai Avocado, Tomato and Mango Salad

This versatile recipe can be served as a deconstructed salad in fun individual lettuce bundles, or even as fresh, healthy lettuce wraps your guests can build themselvesat a buffet-style party. The creamy taste of butter lettuce is a perfect complement to the Thai vinaigrette. More great recipes can be found at www.safeleafygreens.com.

Prep time: 20 minutes

Makes 6 servings

Ingredients:

⅛ tsp                                    cayenne pepper                                                                               .5 mL
1 tbsp                                    garlic, minced                                                                                    15 mL
1 tbsp                                    lemongrass paste                                                                            15 mL
1 tbsp                                    sugar                                                                                                     15 mL
1 tbsp                                    sunflower oil                                                                                      15 mL
3 tbsp                                    Thai fish sauce                                                                                   45 mL
3 tbsp                                    fresh squeezed lime juice                                                            45 mL
1                                              large mango peeled and cut into thin strips
½                                            small red onion, sliced very thin
1½ cups                               grape tomato halves                                                                      375 mL
3 tbsp                                    fresh mint, chopped                                                                       45 mL
3 tbsp                                    fresh cilantro, chopped                                                                 45 mL
1                                              avocado, peeled and cut into wedges
6                                              butter lettuce leaves

Directions:

1. Combine cayenne pepper, garlic, lemongrass paste, sugar, sunflower oil, fish sauce and lime juice in a serving bowl.
2. In a serving bowl, toss together mango, onion, tomatoes and herbs. Gently, mix in avocado. Add in vinaigrette and toss gently to distribute. Spread butter leaves over serving platter and top with mango salad. Serve salad immediately.

Baked Kale Chips Spiked with Chili Parmesan Garlic Salt

Kale is a super healthy leafy green vegetable. Baking kale into a crunchy, chip-style snack will have you munching through bunch after bunch, guaranteed! Kale bunches vary in size and produce anywhere from 12 to 16 cups (3 to 4 L) of bite-sized kale pieces. This recipe is for 12 cups (3 L) of uncooked kale (serving size reduces when cooked). More great recipes can be found at www.safeleafygreens.com.

Prep time: 15 to 20 minutes

Cooking time:  8 to 12 minutes

Makes 4 to 6 cups (1 to 1.5 L)

Ingredients:

1                                              medium bunch kale, washed and dried
1 tbsp                                    garlic, finely minced                                                                        15 mL
½ tsp                                    crushed chili flakes                                                                           2 mL
2 to 3tbsp                            live oil                                                                                                   30 to 45 mL
3 tbsp                                   Parmesan cheese, finely grated                                                   45 mL

Directions:

1. Preheat oven to 350°F (180°C).
2. Tear off washed bite-sized kale leaves from hard stems and place in large plastic bag.
3. Whisk together garlic, chili flakes and oil. Drizzle oil mixture over kale, hold bag closed and shake to coat kale leaves as evenly as possible. Do this in two batches if needed.
4. Lightly spray a sheet pan with oil. Spread each kale leaf out flat on pan. Crowd leaves but do not overlap.
5. Bake in oven for 8 to 12 minutes. Kale is done when leaves are dark green and crisp. Do not let kale turnbrown. Transfer kale to a rack to cool and repeat with remaining kale.
6. Serve kale in a large bowl. If there are leftovers, store in a sealed container and keep at room temperature for up to a week.