Women’s bodies should be celebrated every day. Instead of feeling bad about how we look, it would be more productive to start taking a better care of our personal needs. Foods like these red beans and quinoa stuffed collard greens rolls are part of the healthy whole foods diet that is rich in anti-inflammatory compounds and ingredients. As you know chronic inflammation inside the body leads to progression of all kinds of diseases, including cancer.
Personally, I am into the recipes that are simple, affordable and nutrient-dense.
Planning ahead for one week is not a rocket science and gives me heads-up what I am going to feed my family and myself! It literally takes 5-10 minutes for me to jot down one meal per day of the week and check out the pantry for the missing ingredients. Most shopping I do is for the fresh vegetables and fruits. My pantry has my staples in spices, dried herbs and all the necessary ingredients that bring more satisfaction to our tastebuds.
As you may know that October is a National Breast Cancer Awareness month, I would like to offer you easy recipes that fight inflammation, add fiber, and provide more energy to your daily lifestyle.
Collard Greens Benefits Are Essential for Our Bodies
Collard greens belongs to the family of the cruciferous vegetables: cabbage, broccoli, cauliflower, kale, Brussels sprouts, radishes, horseradish root, turnip, kohlrabi, bok choy, arugula, rutabaga, watercress, savoy cabbage, maca, garden cress, rapini, wasabi, white mustard. One very important feature for all in the cruciferous family is that they fight inflammation and are considered a powerful source for fighting different types of cancers.
Collard Greens Support Cardiovascular Function
Our heart calls for foods that provide antioxidant, anti-inflammatory benefits to it. Detoxification is another powerful benefit of the collard greens. That said, this cruciferous vegetable is a potent natural supporter of the cardiovascular health. Eat a lot of colorful and leafy greens every week!
Eat More Collard Greens and Other Cruciferous
To Fight Different Types of Cancer
Any disease, including many cancers, has inflammation at its source. Cruciferous vegetables, including collards greens, add to the anti-inflammatory arsenal your body could use every single day. The cruciferous veggies contain unique compounds called glucosinolates which prevent the growth of the cancer cells.
Consuming raw and steamed cruciferous will be one more important step to reduce inflammation, fight tumor formation on the cellular level. Adding different vegetables from the cruciferous family into our daily diet is a must.
Speaking of glucosinolates, they activate enzymes responsible for detoxification. If you want your body to naturally get rid of by-products and other toxins, eat more collard greens and other vegetables belonging to the cruciferous family.
And as a side note, your SKIN will benefit, too, showing off the glowing color you deserve!
Collard Greens are Rich in
Vitamins A & K
Collard greens boast of anti-inflammatory action for our bodies. Having high amounts of Vitamin A and Vitamin K adds to the powerful arsenal of the nutritious value of this cruciferous vegetable. With the bone-building Vitamin K, women should pay attention to this green vegetable!
Vitamin K increases bone density, thus reducing fracture rates as we get older. Osteoporosis can be prevented by adding foods that build and support our bone functions. And for the women going through menopause, maintaining and building bone density is one of the top priorities.
Bone density is important not only for the big bones, but also think about your teeth! Demineralization of the body will suck out all the calcium from your bones, including teeth. Adding foods that build and maintain bone density is the key.
Vitamin A is one of the key ingredients in maintaining healthy eyes.
With age, our vision, especially night vision, will diminish. However a diet rich in antioxidants, like these collard greens rolls, will support you and your eyesight.
Adding Red Beans & Quinoa to Collard Greens Rolls Recipe
What I do on the daily basis is adding some cruciferous vegetables into my family’s dinners and lunches. For this recipe, I used collard greens and a mixture of red beans and quinoa. Both beans and quinoa are excellent sources of fiber and amino acids. Putting these simple ingredients into one recipe is a definite power house of many health benefits.
Red Beans and Quinoa Stuffed Collard Greens Rolls
Ready for a deliciously looking and tasting collard greens rolls? Print the recipe below and try it in your kitchen!
These savory green rolls are based on Maharagwe, an African dish made with red beans, greens, coconut milk and lots of spices. Make the filling in advance for easier day-of prep.
- 8 large collard leaves
- 2 Tbs olive oil
- 1 small red onion, chopped small
- 1 small green bell pepper, cored and chopped small
- 3 garlic cloves, minced
- 1 small Serrano pepper, seeded and minced, or to taste
- 1 tsp curry powder
- 1 tsp ground cumin
- 1 can kidney beans, drained and rinsed well
- 1/2 cup coconut milk
- 2 medium Roma tomato, seeded and chopped small
- 2 cups cooked quinoa
- Remove and discard stems from the collard leaves (prepare 2 to 4 extra leaves, if desired, in case rolls tear during rolling). Holding a sharp knife parallel to cutting surface, trim large ribs flat with leaves.
- Bring a large pot of lightly salted water to a boil. Drop collard leaves into boiling water, and cook for 4 to 5 minutes, until just pliable. Remove from water with tongs and run under cold water. Pat dry and set aside.
- Heat oil in a large skillet, and saute onion, green peppers, garlic and Serrano pepper over medium heat until just tender, 3 to 4 minutes. Stir in curry powder and cumin, and cook for 1 minute longer, stirring constantly.
- Stir in beans, coconut milk and tomato. Bring to a boil, reduce heat and simmer on medium-low for 7 to 10 minutes, until liquid has almost evaporated and beans and tomatoes are soft. Stir in quinoa and season with salt and pepper.
- To assemble rolls: place one collard leaf on a flat surface, and place about 1/2 cup of bean and quinoa mixture into center of leaf. Fold bottom edge of leaf over mixture, and fold sides of leaves in to cover mixture. Starting at the bottom edge, roll leaf tightly to encase filling completely. Arrange, seam side down, on a serving platter, and serve immediately.
More Recipes to Honor Breast Cancer Awareness
Download All Recipes in my Easy eBook HERE
COOKING FOR BREAST HEALTH
Eating during breast cancer could be challenging. This eBook has been created with Lisa Turner, a master of healthy recipe creator for brands and companies in this country. Download the entire eBook by going to one of the posts with recipe from the book.