By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
As children, we were all told to finish up our greens if we wanted dessert. Though annoying at the time – our mothers were right! Decades of scientific research has shown that eating leafy green vegetables is one of the simplest ways to maintain a healthy body and mind. Not only can it help you feel better in the short term, but these powerhouse foods can reduce your risk of numerous health problems down the road too.
Green veg get their vibrant colour from a pigment called chlorophyll. A potent antioxidant, ingesting chlorophyll helps your cells fight the damage caused by harmful free radicals found in your environment (e.g. sunlight or polluted air). It has also been shown to reduce inflammation and slow bacteria production, thus helping wounds to heal more quickly – and improving problematic skin.
You can increase your chlorophyll intake through supplements like Now Chlorophyll capsules or liquid or powders like wheatgrass (Pine’s Wheatgrass) or spirulina (Now Spirulina Powder). While these provide a great boost, it’s still worth adding more green veg to your diet, to get both your chlorophyll and a wide range of other benefits.
Many green veg like kale, spinach, and broccoli contain high levels of Vitamin K, which plays a key role in blood clotting, enabling the body to heal itself. New research also suggests that by helping the body to absorb calcium, Vitamin K is also important for bone health and can reduce the risk of fractures and osteoporosis. Supplements like Now Vitamin K are available if you’re concerned about your intake. Check with your GP or pharmacist first if you are taking any blood-thinning medication.
Green veg also contain folate (folic acid). Present in a variety of dark green veg, folate is a type of B vitamin which supports the production of red blood cells, helping you to stay energised, alert, and emotionally balanced. Folate is particularly critical for pregnant women as it reduces risk of neural tube defects like anencephaly and spina bifida. Pregnant women are often recommended adding a supplement like B-Complex + Folic Acid and Materna to their daily diet – do check with you’re GP if you’re not sure.
While oranges are known for their Vitamin C, green veg like peppers and broccoli can be even better! Another powerful antioxidant, Vitamin C supports your immune system, helps to keep your teeth, gums and skin healthy – and reduces your risk of cardiovascular disease and eye conditions like cataracts and glaucoma. Most people can benefit from both food and supplementary sources – Redoxon and Haliborange are great if your kids are picky eaters – to get the most out of this mighty nutrient.
However, it’s not all about vitamins. Many green vegetables like bok choi, peas and Brussel sprouts are also a great source of protein. Fundamental for the structure of our cells and tissues, protein plays a critical role in fuelling your body and carrying oxygen around your body in your blood. Many contemporary diets are deficient in protein, especially those that avoid meat or dairy – but green veg is an easy way to increase the protein on your plate.
But what if you don’t like it? It’s no secret that we’d all prefer a pizza over a bowl of greens, but there are ways to include vegetables in tasty ways. Spinach and kale are easy to pop into your morning smoothie – when blended with sweet fruits like bananas or berries, you won’t taste them at all! Add broccoli and zucchini to your curry or stir-fry or bake some kale chips for a quick snack. You don’t have to overhaul your eating habits – a small tweak here and there can make all the difference. Our busy lives can make it difficult to stay healthy but eating a bit more green veg is a simple way to boost your health every single day. If you’re concerned about your health or would like further advice, please contact your GP or local pharmacist.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
Season the pork chops on both sides with salt and ground black pepper
In a small bowl, whisk together honey, water, salt, apple cider vinegar, and cayenne pepper; combine well.
Heat a heavy or cast-iron skillet on high heat. Add the vegetable oil and 1 tablespoon of butter. Add the pork chops to the skillet and pan-fry for 3-4 minutes; turn the chops over and cook for another 3-4 minutes. The chops should be cooked completely and be golden brown on each side. Cooking time may take longer due to the thickness of the chops.
Move the pork chops to one side of the skillet, add the remaining butter. Add the garlic and saute for about 10-15 seconds, or until lightly browned. Add the Honey Garlic Sauce, cook to reduce the sauce to a thicker consistency or until the sauce colour of the sauce deepens. Add the sliced peaches. Spoon the sauce over the pork chops and peaches. Remove chops and peaches from the skillet and serve immediately.
Pineapple Fried Rice is delicious on its own, but feel free to get creative! You can easily add pork, beef, shrimp, chicken, cashews, or even more veggies.Leftovers taste great – the flavors meld and deepen!
Prep Time: 15 mins • Cook Time: 10 mins • Total Time: 25 minutes • Makes: 2 to 4 servings
INGREDIENTS
2 tablespoons vegetable oil, divided
2 eggs, beaten with a dash of salt
1 ½ cups chopped fresh pineapple, reserve pineapple halves for serving
1 large red bell pepper, diced
3/4 cup chopped green onions
2 cloves garlic, minced
1/3 cup green peas
2 cups Jasmine rice, cooked and chilled (made the day before, and refrigerated is better!)
1 tablespoon reduced-sodium soy sauce
1 to 2 teaspoons chili garlic sauce
Juice of half a small lime
Salt, to taste
DIRECTIONS
Heat a large skillet, over medium-high heat. Add 1 teaspoon of oil. Add the beaten eggs and cook, stirring frequently, until the eggs are scrambled and just set, about 30 seconds to 1 minute. Transfer the eggs to a bowl.
Add 1 tablespoon oil to the skillet and add the pineapple and red pepper. Cook, stirring constantly until the liquid has evaporated and the pineapple is caramelized on the edges, about 3 to 5 minutes. Add the green onion and garlic. Cook while stirring constantly, about 30 seconds. With a spoon, transfer ingredients to the bowl of eggs.
Reduce the heat to medium and add the remaining 2 teaspoons of oil to the skillet. Add the chilled rice to the skillet and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.
Add the reserved egg, pineapple, red pepper, green onion, and garlic plus the green peas (and shrimp if using) to the rice, and stir to combine. Cook until all the ingredients are warmed through, then remove the skillet from heat. Add the soy sauce and chili garlic sauce. Add the lime juice and stir well to combine. Taste, and adjust seasonings with salt, and/or soy sauce, and chili garlic sauce.
Spoon the pineapple fried rice into the reserved pineapple shells for serving.
NOTE: Shrimp is a great addition to this dish. To include: After step 1, wipe out the skillet with a paper towel. Add 1 tablespoon of sesame oil to the skillet. Add 12 ounces of tail-on, peeled, and deveined medium-sized shrimp in a single layer to the skillet, and cook over medium-high heat for approximately 3 minutes per side, or until fully cooked. With a slotted spoon, transfer the cooked shrimp to a plate. Using a paper towel, carefully wipe the skillet of excess oil and liquids. Continue with step 2 in the directions.
How to make pineapple bowls
Cut a pineapple in half lengthwise.
Run a knife around the inside edges leaving at last ½-inch from the edge.
Cut the pineapple flesh three to four times across and once down the center.
Scoop out the pineapple chunks using a spoon.
Smooth out the bottom surface of the bowl.
Drain any remaining juices and pat the inside of the pineapple dry.
Cut the pineapple you sliced into chunks and use in making the fried rice.
Ahi Tuna Ceviche uses just a few ingredients and is ready to serve in 40 minutes. The tuna is lightly ‘cooked’ by the acids in the lime juice. It’s the perfect appetizer for summer dining in Bermuda.
½ lb raw, freshly caught Ahi (Yellowfin) Tuna, cut into bite-size cubes
⅓ cup red onion, finely sliced or diced
⅓ cup lime juice (about 2 limes)
⅓ cup Roma tomatoes, diced
2 tablespoons fresh cilantro, chopped
1 tablespoon jalapeño, seeds removed and finely diced
½ teaspoon lime zest
½ avocado, diced, optional
kosher salt, to taste
fresh mango, sliced, for garnish, optional
1 lime, quartered, for garnish, optional
DIRECTIONS
Combine the tuna, onion, lime juice, tomatoes, cilantro, jalapeño, and lime zest in a non-reactive bowl (stainless, glass, ceramic). Cover the tuna mixture with plastic wrap and refrigerate for 1 hour, stirring gently with a plastic spatula every 15 to 20 minutes (the diced tuna will change color slightly). Do not marinate longer as the tuna will ‘overcook’ and become tough.
Just before serving, gently fold in the avocado (if using), and season with salt.
Taste to adjust the flavouring, and add more lime and cilantro if needed.
Serve with lime quarters and sliced mango, tostadas, tortilla chips, or toasted baguette slices.
Roasted Eggplant Dip, or baba ganoush, is a great alternative to chickpea hummus. Although this dip tastes great immediately after making, like most dishes, the flavours deepen after a few days in the fridge – making it the perfect make-ahead appetizer!Serve with crispbread, pita bread, crackers, or spread it on grilled or toasted baguette slices.
PREP: 35 mins • COOK: 1 hr 10 mins • TOTAL: 1 hr 45mins
INGREDIENTS
1-pint cherry tomatoes, sliced into halves
1 Red Bell Pepper, sliced and seeded
1 Yellow Bell Pepper, sliced and seeded
2 lbs Eggplant
1/4 cup tahini
1/4 cup lemon juice
2 to 3 garlic cloves, finely minced
1/4 teaspoon ground cumin
1/4 teaspoon fine sea salt
1 teaspoon olive oil
2 tablespoons chopped fresh parsley leaves
Toasted sesame seeds, for garnish, optional
DIRECTIONS
Adjust oven rack to the center position. Preheat the oven using the broiler setting. Line a baking sheet with aluminum foil. Place eggplants onto the baking sheet and prick in several places using a fork. Turn eggplants every 2 minutes until all sides are broiled and the skin darkened/charred.
Turn the broiler off and set the oven temperature to 375°F. Continue to roast eggplants until very soft; 25 to 30 minutes. Cool 10 to 15 minutes until easily handled.
While the eggplants are cooling, combine tahini, lemon juice, garlic, cumin, and salt in a medium bowl. Set aside.
Heat the oven to 400°F. Line a baking sheet with aluminum foil. In a large bowl, add the bell peppers and sliced tomatoes. Season with salt and pepper and gently stir in 1 teaspoon of olive oil; coat vegetables well. Spread out in a single layer on the baking sheet. Roast the vegetables for about 20 minutes. Remove from the oven, turn the vegetables so that they will brown evenly, and return them to the oven. Continue to roast until the peppers are slightly charred at the edges and the tomatoes are soft and tender and have begun to form a sauce, about 10 minutes more.
Split the roasted eggplants, drain excess liquid, scoop out the flesh, and add to the tahini mixture. (Discard excess liquid and skins). Mash the roasted eggplant into the tahini mixture with a fork until somewhat smooth with some texture remaining.
Cool to room temperature then stir in parsley and add the roasted bell peppers and tomatoes to the top. Sprinkle with roasted sesame seeds. Serve immediately, or store in an airtight container in the refrigerator for up to 5 days.
