Dark green leafy vegetables are nutritional powerhouses filled with vitamins, minerals and phytonutrients. They are rich in chlorophyll, which alkalinizes the blood, and fiber, which keeps the colon healthy.Nutritionists recommend eating one-half cup of green leafy vegetables each day to prevent nutrient deficiencies and serious illnesses. There are many varieties of edible green leaves, and they are most nutritious when eaten raw or lightly steamed.
Now I live in New Zealand, where it is cold in the winter time. Unfortunately, chilly temps and dark days are more suited to spicy curry and soups than cold dishes filled with raw veggies. But I do not give up, It`s good reason to create new versions suitable for the cool time of the year, such as this bright green salad with creamy avocado, chewy wheat berries and lemony garlic dressing.
I used for this salad steamed vegetables – kale, spinach, broccoli and green beans. Steam cooking is not only one of the healthiest methods of preparing food, but it is also a special way of preparing it which allows the steamed products to keep their shape, color, taste and juice.
- 1 small head broccoli, cut into bite sized pieces
- 1 bunch of green beans, ends remove, cut into bite sized pieces
- big bunch of curly kale,stems remove
- 1 bag of baby spinach
- 1 ripe avocado, cubed and drizzled with lemon juice
- 1 cup of cooked wheat berries
For Lemony Vinaigrette:
- 1 tsp dijon mustard
- 1-2 garlic cloves, crushed
- 2 Tbs Extra Virgin Olive oil
- juice of half lemon
- sea salt
- black pepper
How to prepare wheat berries. Wheat berries are the whole grain form of wheat – the whole, complete grain before it has undergone any processing. They’re a high-fiber whole grain that can be used much like any other whole grain.
1/2 cup of dry wheat berry soak overnight. Combine wheat berries and 2 cups of water in a large saucepan and bring to a boil. Reduce heat, cover and simmer 40 minutes or till soft and chewy.
Put the broccoli florets and green beans into a steamer or colander set over a pan of boiling water. Cover with a lid and steam for 3-5 mins or until crisp-tender. Add kale and baby spinach. Сook for another two minutes. Don`t allow to overdo the vegetables. It`s very important to keep green color and vitamins.
For dressing whisk the oil, lemon juice, mustard and garlic together and season.
Spread steamed green vegetables on a serving dish and drizzle with lemony dressing. Top with avocado cubes and sprinkle with wheat berries. Serve warm or chilled. Enjoy!