Back to Basics: 3:1 Veggies to Fruit

This week's recipe: Bengali Greens

With the Spring Group coming up (starts April 7th – are you in?!) it seems a good time to revisit some of the basics of the 21 Days to Better Health program. These program foundations are just as relevant when off the program as they are on.

Principle #1: Aim for a veggie-to-fruit ratio of 3:1.

When talking about healthy eating, a common phrase is “eat lots of fruits and vegetables.” So why do we suggest a ratio of 3:1? Because veggies and fruits are not the same.

Veggies are nutritional powerhouses and superstars. They are full of nutrients and fiber, anti-inflammatory, and in the case of the cruciferous family and some others, anti-cancer. There is no downside to eating veggies and tons of upsides. Eating more vegetables is probably the single most important food choice you can make.

Fruits also provide nutrients and fiber, and in some cases have other benefits (for example, berries support microcirculation) but fruits also have sugars. Yes, natural sugars, but sugars nonetheless. Excess amounts of sugars and carbohydrates increase inflammation, which is the underlying driver of most modern chronic illnesses.

So choose whole fruit over juice so you get the fiber along with the fruit and choose more veggies than fruit. I like to think of fruit as an “accent” to my shakes and as a treat. Fruit juice is definitely in the dessert category (and not part of the cleanse)

Just as during the cleanse, no need to measure or weigh but aim to be able to say at the end of the day “Wow - I ate lots of veggies today. And some fruit.”

Veggies are the way,
Kirstin Lindquist
Owner, 21 Days Manager

• 2 bunches/1 pound greens (kale, spinach, beet greens, dandelion green, chard all work well - mix and match), remove thick stems and coarsely chop
• Organic extra virgin olive oil or organic ghee
• Scant ¼ teaspoon each of:
• Black mustard seeds
• Cumin seeds
• Fennel seeds
• Fenugreek seeds
• Nigella seeds (Oaktown Spice carries these; omit if you don’t have them)
• ½ teaspoon red pepper flakes or cayenne
• about 2 garlic cloves, minced finely or put through a garlic press
• 1 ½ cups finely chopped onion
• 1 teaspoon salt or to taste
• a squeeze of lemon or a dash of vinegar

Heat oil in large skillet or a big soup pot or a wok (the greens will occupy a lot of space initially, but then cook down) over medium-high heat. Add spices and pepper and stir for a few seconds. Add garlic and a few seconds later add onion. Cook for about 2 minutes and lower heat to medium. Cook till very tender and soft, about 10 minutes.

Turn the heat to high and add the greens. Cook, stirring, until they are bright green. Add salt and cook until they give off liquid. Cover and steam until tender and cooked through. Remove from heat, stir in the lemon or vinegar and serve.

Serves 2-4

From Dara Merin of The Sage Table