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Recipe of the Week

Feb. 16, 2016

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ROTW-Doc

Collards are a great source of highly absorbable calcium and, along with other members of the cruciferous vegetable family (broccoli, kale, cauliflower, Brussels sprouts, and rutabaga), they’ve been shown to be especially helpful in eliminating excess estrogen in women and in reducing breast cancer risk.

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rotw_datewalnutballs

Nuts can be healthful, but don’t go nuts! Enjoy them in moderation as a recipe ingredient rather than as a snack.

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Veggie Heart

Nearly 2,200 Americans die of cardiovascular disease every day, with an average of one death occurring every 40 seconds. Here are seven ways you can boost your heart health.

Collard Greens with Almonds

Collard Greens with Almonds

This recipe comes together in a snap and is great side dish that goes with almost anything.

Makes 6 servings

Ingredients

1/4 cup slivered almonds
1 pound collard greens (about 1 large bunch), rinsed
1 tablespoon rice vinegar
1 small garlic clove, minced or pressed

Directions

In a small skillet, toast almonds over medium heat for 1 to 2 minutes until golden in color. Set aside.

To remove stems from collard greens, hold the stem end and strip the leaf away from the stem. Repeat this for each green. Layer 5 destemmed collard leaves, roll into a cylinder, and slice crosswise into thin strips. Repeat until all leaves are sliced. In a large saucepan, bring 2 inches water to a boil over high heat. Add greens, cover, and steam for 4 minutes.

In a small bowl, whisk vinegar and garlic together until blended. Toss greens with dressing and garnish with toasted almonds. Serve hot.

This dish is best when eaten immediately. Steamed greens will keep refrigerated for one to two days when not dressed. Wait to add the vinegar and raw garlic until ready to serve.

Per serving: Calories: 44; Fat: 2.5 g; Saturated Fat: 0.2 g; Calories from Fat: 51.7%; Cholesterol: 0 mg; Protein: 2.4 g; Carbohydrates: 4.3 g; Sugar: 1.2 g; Fiber: 2.4 g; Sodium: 11 mg; Calcium: 103 mg; Iron: 1 mg;    Vitamin C: 11.9 mg; Beta Carotene: 3124 mcg; Vitamin E: 1.7 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D., and Jennifer Reilly, R.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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