Collard Greens Quotes

Nothing rekindles my spirits, gives comfort to my heart and mind, more than a visit to Mississippi... and to be regaled as I often have been, with a platter of fried chicken, field peas, collard greens, fresh corn on the cob, sliced tomatoes with French dressing... and to top it all off with a wedge of freshly baked pecan pie.

I’ve found in life that bygones are a bit like collard greens. They tend to taste bitter. It’s best not to chew on them overly long.

How do you do that?” I asked. “What do witches eat?” “Witches loves pork meat,” she said. “They loves rice and potatoes. They loves black-eyed peas and cornbread. Lima beans, too, and collard greens and cabbage, all cooked in pork fat. Witches is old folks, most of them. They don’t care none for low-cal. You pile that food on a paper plate, stick a plastic fork in it, and set it down by the side of a tree. And that feeds the witches.” The

Dinner was fried chicken, collard greens, and silence.

But what my car needs is gas, not memories! How can you make a car go on memories?' B.D. scratched under her Admiral's hat. 'What'd you think gas was, girl? 'Course there's all sorts of fuel, wind and wishes and chocolate cake and collard greens and water and brawn, but you're wanting the kind that burns in an engine. That kind of gas is nothing more than the past stored up and fermented and kept down in the cellar of the earth till it's wanted. Gas is saved-up sunlight. Giant ferns and apples of immortality and dimetrodons and cyclopses and werewhales drank up the sun as it shone on their backs a million years ago and used it to be a bigger fern or make more werewhales or drop seeds of improbability.' Her otter's paws moved quick and sure, selecting a squat, square bottle here and a round rosy one there. 'It so happens sunshine has a fearful memory. It sticks around even after its favorite dimetrodon dies. Gets hard and wily. Turns into something you can touch, something you can drill, something you can pour. But it still remembers having one eye and slapping the ocean's face with a great heavy tail. It liked making more dinosaurs and growing a frond as tall as a bank. It likes to make things alive, to make things go.

The next week she bought backbones—marked with a red tag—and boiled them with grits and collard greens in a mush that tasted fine.

Calcium Milligrams (per 100-gram serving) Butter 20 Whole milk 118 Chickpeas 150 Collard greens 203 Parsley 203 Soybeans 226 Almonds 234 Sesame seeds 1,160 Hijiki sea vegetable 1,400

I refuse to believe that Southern pride stems from the pain we’ve inflicted on others. Southern pride comes from what we’ve built together. In our music and art and innovation. In the people who honor us by taking our culture out into the world and celebrating it. It comes from people seeking us out, and flocking here to experience all that we know and love. We are all neighbors. We are all Southerners. This is OUR culture, and it means what WE choose it to mean. So, yes. I’ll say it again—Southern Pride is good collard greens. Death to the flag. Long live the South.

TOP SUPER FOODS FOR SUPER IMMUNITY Kale/collards/mustard greens Arugula/watercress Green lettuce and cabbage Broccoli and brussels sprouts, Carrots and tomatoes Onions and garlic Mushrooms Pomegranates Berries (all types) Seeds (flax, chia, sesame, sunflower) The Micronutrient Revolution We have an opportunity to earn great health via what we eat.

Weasel... weasel... do you pleasle? The garden gnomes -- they wait for you.

Foods with a high ratio of alpha-carotene to calories include the following: Bok choy Cabbage Red peppers Carrots Swiss chard Green peppers Asparagus Collards Broccoli Peas Winter squash

By Mendel’s time, plant breeding had progressed to a point where every region boasted dozens of local varieties of peas, not to mention beans, lettuce, strawberries, carrots, wheat, tomatoes, and scores of other crops. People may not have known about genetics, but everyone understood that plants (and animals) could be changed dramatically through selective breeding. A single species of weedy coastal mustard, for example, eventually gave rise to more than half a dozen familiar European vegetables. Farmers interested in tasty leaves turned it into cabbages, collard greens, and kale. Selecting plants with edible side buds and flower shoots produced Brussels sprouts, cauliflower, and broccoli, while nurturing a fattened stem produced kohlrabi. In some cases, improving a crop was as simple as saving the largest seeds, but other situations required real sophistication. Assyrians began meticulously hand-pollinating date palms more than 4,000 years ago, and as early as the Shang Dynasty (1766–1122 BC), Chinese winemakers had perfected a strain of millet that required protection from cross-pollination. Perhaps no culture better expresses the instinctive link between growing plants and studying them than the Mende people of Sierra Leone, whose verb for “experiment” comes from the phrase “trying out new rice.

NUTRIENT DENSITY SCORES OF THE TOP 30 SUPER FOODS To make it easy for you to achieve Super Immunity, I’ve listed my Top 30 Super Foods below. These foods are associated with protection against cancer and promotion of a long, healthy life. Include as many of these foods in your diet as you possibly can. You are what you eat. To be your best, you must eat the best! Collard greens, mustard greens, turnip greens 100 Kale 100 Watercress 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates / pomegranate juice 30 Carrots / carrot juice 30/37 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia 25 (avg) Red grapes 24 Cherries 21 Plums 11 Beans (all varieties) 11 Walnuts 10 Pistachio nuts 9 If you are a female eating

A barbeque in Jasper County does not mean hamburgers and chicken breasts on a fancy gas grill. Yankees call anything you cook outside "barbeque." The word 'barbeque' in Ray's neck of the woods is a 'noun,' not a verb, and it means a whole hog tied to a spit with chicken wire and rope and roasted in an outdoor oven, usually in someone's backyard or some parking lot. And the fixin's that must accompany it are baked beans, collard greens, white rolls, cole slaw, and rice topped with a sweet gravy made from the drippings and other unmentionables that the packs call hash. Jasper folks sort of take the "don't ask, don't tell" approach with the hash. 'We don't want to know what's in it,' Ray thinks, 'but it sure tastes good.

● Cabbage ● Cactus (nopal) ● Cauliflower ● Celery ● Chayote squash ● Cucumber ● Eggplant ● Garlic ●     Greens: beet, collard, dandelion, mustard, spinach, kale, chard, turnip greens, spinach, watercress, bok choy, arugula, etc. ● Tomatillo ● Tomato ● Green beans ● Kohlrabi ● Leek ● Lettuce: endive, escarole, iceberg, romaine, “baby” greens, etc. ● Mushroom ● Okra ● Onion (all types)

BULLETPROOF POACHED EGGS WITH SAUTÉED GREENS Poaching is a great Bulletproof method of cooking eggs to retain their nutrients and avoid damaging the proteins. This is a great weekend lunch meal that could easily be substituted for dinner. Try buying an assortment of fresh organic greens and prewash them when you get home so they’re ready when you need them for easy cooking. 2 to 3 cups greens of your choice (kale, collards, chard, etc.) 2 tablespoons grass-fed unsalted butter or ghee Sea salt 2 tablespoons sliced raw cashews or almonds 2 poached eggs Fill a pan with an inch or two of water and add the greens to cook. Once the greens are tender, drain the water and add the butter or ghee. Toss the greens in the butter or ghee until covered. Remove the greens from the heat and sprinkle with salt and nuts. You should poach your eggs so your yolks are runny and the nutrition from the yolks is intact. The restaurant tricks to poaching eggs are to add 2 tablespoons of apple cider vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool.

Next, I drink a few more glasses of water containing liquid chlorophyll to build my blood. If I’m stressed, I’ll have some diluted black currant juice for an antioxidant boost to the adrenals. Once I’m hungry, I sip my way through a big green alkaline smoothie (a combination of spinach, cucumber, coconut, avocado, lime, and stevia is a favorite) or tuck into a fruit salad or parfait. And tomatoes, cucumbers, and avocados are fruits, too; a morning salad is a good breakfast and keeps the sugar down. But, this kind of morning regime isn’t for everyone. You can get really hungry, particularly when you first start eating this way. And some people need to start the day with foods that deliver more heat and sustenance. If that’s how you roll, try having fruit or a green smoothie and then waiting for 30 minutes (if your breakfast includes bananas, pears, or avocados, make it 45) before eating something more. As a general rule, sour or acidic fruits (grapefruits, kiwis, and strawberries) can be combined with “protein fats” such as avocado, coconut, coconut kefir, and sprouted nuts and seeds. Both acid fruits and sub-acid fruits like apples, grapes, and pears can be eaten with cheeses; and vegetable fruits (avocados, cucumbers, tomatoes, and peppers) can be eaten with fruits, vegetables, starches, and proteins. I’ve also found that apples combine well with raw vegetables. Leafy greens (spinach, kale, collard greens), along with the vegetable fruits noted above, are my go-to staples. They are the magic foods that combine well with every food on the planet. I blend them together in green smoothies, cold soups, and salads.

Explore the wonderful range of choices: spinach, chard, kale, broccoli, broccolini, collard greens, lettuces, peppers, onions, mushrooms, Brussels sprouts, zucchini, squash, and so on.

Beet greens Bell peppers (red, yellow, green) Broccoli Brussels sprouts Cabbage Carrots Cassava Cauliflower Celery Chicory Chives Cilantro Collard greens Cucumber Dandelion greens Eggplant Endive Fennel Garlic Green beans Jalapeños Jicama

Eat a variety of real foods, including things you think you might hate, like broccoli, collard greens, liver, and mackerel. (Trust me: All are delicious.) Recognize that your palate is a growing, living thing. It can and it will change. What you liked when you were nine years old is not what you will like as an adult. Nibble new foods. Try something ten times before you know for sure you don’t like it. Above all, eat foods you find deeply satisfying.

African Peanut Stew • MAKES 6 SERVINGS • THIS DEEPLY FLAVORFUL STEW, BRIMMING with a rainbow of hearty vegetables—sweet potato, eggplant, red peppers, tomatoes, and collard greens—is made rich, creamy, and totally irresistible with a generous scoop of peanut butter melted into the mix. The crunch of peanuts on top echoes the flavor in the stew and add a delightfully crunchy contrast.

One Sunday a girl from our study group, Jenny, invited us all to her mom's house in Hyde Park for a true Sunday Soul Food Dinner. Jenny's mom, Billie, a tiny woman with skin the color of café au lait, and silvery hair in a perfect chignon, laid out a soul food spread that brought a tear to the eye. Barbecue ribs, macaroni and cheese, collard greens with ham hocks, bread dressing, green beans, biscuits, candied sweet potatoes, creamed corn, and in the center of the table, a huge pile of fried chicken. I had never tasted anything like that fried chicken. The perfect balance of crisp batter to tender juicy meat. Everything that day was delicious, but the fried chicken was transcendent.

Magnesium-rich foods: • Avocados • Broccoli • Dark chocolate • Fish • Kale • Mushrooms, especially white and portobello • Nuts, especially almonds • Seeds, especially pumpkin seeds • Spinach Potassium-rich foods: • Artichokes • Asparagus • Avocados • Broccoli • Brussels sprouts • Fish, especially salmon • Kale/leafy greens • Mushrooms • Tomatoes Calcium-rich foods: • Almonds • Bok choy • Broccoli • Celery • Cheese • Dark leafy greens (spinach, kale, collard greens, and so on)

EWG’s Dirty Dozen+ List: 12+ of the most pesticide-laden fruits and vegetables (eat these organic when possible): Apples Celery Cherry tomatoes Cucumbers Grapes Hot peppers Nectarines Peaches Potatoes Spinach Strawberries Sweet bell peppers Kale and collard greens Summer squash

The work party is also a strong tradition in the South. It was a hard life as a small farmer, and when it came time to plant or harvest, neighbors often came together. While the men worked the fields, the women would prepare an enormous meal: okra, squash casserole, potatoes, collard greens, and maybe even a chicken or two if times were good. At noon, the first sitting (called dinner) would begin on a long outdoor table, with men eating and women rushing back and forth with the food and sun tea. After the meal, the women would take the plates away and cover the food with a tablecloth to keep the flies away. At the end of the day, they’d just take the tablecloth away, and supper was ready to eat! Waste not, want not: that’s an idea even modern Grits can learn from.

I look at the spread on the counter. I took Jacob's advice and went all out on the classic Southern good luck New Year's foods. In addition to my medium-rare porterhouse, there is hoppin' John over buttered Carolina gold rice, slow-cooked collard greens, corn pudding. The black-eyed peas are good luck in the Southern tradition but also in the Jewish, albeit not usually cooked with bacon the way these are. The greens are supposed to represent money, the corn represents gold. We're closing on the house this week, and I'll take whatever good luck I can find to start the New Year, hoping for a career resurrection and some personal clarity. There is a pan of three-layer slutty brownies sitting on the counter, chocolate chip cookie on the bottom, a layer of Oreos in the middle, brownie batter on top with swirls of cream cheese.

These vegetables all have a glycemic index of less than 20 and should be your go-to veggies: Asparagus Bean sprouts Beet greens Broccoli Cabbages Cauliflowers Celery Cucumbers Endive Lettuces Mustard greens Radishes Spinach Swiss chard Watercress These vegetables have a glycemic index of 60 or less and can also be eaten frequently: Beets Brussels sprouts Chives Collards Dandelion leaves Eggplants Kale Kohlrabi Leeks Okra Onions Parsley Peas Peppers Pimento peppers Pumpkins Rutabagas String beans Turnips

If you chop the broccoli (or brussels sprouts, kale, collards, cauliflower, or any other cruciferous vegetable) and then wait forty minutes, you can cook it as much as you want. At that point, the sulforaphane has already been made, so the enzyme is no longer needed to achieve maximum benefit. It’s already done its job. (You can also buy bags of fresh greens and other crucifers that are prechopped or shredded, which can presumably be cooked immediately.)

Mealtime options can include dishes like bean burritos; chili; pasta e fagioli; red beans and rice; minestrone; Tuscan white bean stew; and black bean, lentil, or split pea soup. My mom turned me on to dehydrated precooked pea soup mixes. (The lowest sodium brand I’ve been able to find is from Dr. John McDougall’s food line.) You simply add the mix to boiling water with some frozen greens and stir. (Whole Foods Market sells inexpensive one-pound frozen bags of a prechopped blend of kale, collard, and mustard greens. Couldn’t be easier!) I pack pea soup mix when I travel. It’s lightweight, and I can prepare it in the hotel room coffeemaker.

One of my favorite go-to quickie meals starts with toasting some corn tortillas. (Food for Life, the same company that makes Ezekiel bread, makes a sprouted yellow corn tortilla usually sold in the frozen section.) Then I mash some canned beans on them with a fork and add a spoonful or two of jarred salsa. All the better if I have fresh cilantro, salad greens, or avocado to top it all off. If I’m lucky enough to have fresh collard greens, I’ll steam a few leaves and use them as burrito wraps to replace the tortillas. We call them collardritos in our house. Greens and beans—can’t get healthier than that!

Dr. Fuhrman’s Famous Anticancer Soup Serves: 10 1 cup dried split peas ½ cup dried adzuki or cannellini beans 4 cups water 6 to 10 medium zucchini 5 pounds large organic carrots, juiced (6 cups juice; see Note) 2 bunches celery, juiced (2 cups juice; see Note) 2 tablespoons VegiZest* or other no-salt seasoning blend, adjusted to taste 1 teaspoon Mrs. Dash no-salt seasoning 4 medium onions, chopped 3 leek stalks, cut lengthwise and cleaned carefully, then coarsely chopped 2 bunches kale, collard greens, or other greens, tough stems and center ribs removed and leaves chopped 1 cup raw cashews 2½ cups chopped fresh mushrooms (shiitake, cremini, and/or white) Place the peas and beans and water in a very large pot over low heat. Bring to a boil, and reduce heat. Add the zucchini whole to the pot. Add the carrot juice, celery juice, VegiZest, and Mrs. Dash. Put the onions, leeks, and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot. After at least 10 minutes, remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot. Add the mushrooms and continue to simmer until the beans are soft, about 2 hours total cooking time. Note: Freshly juiced organic carrots and celery will maximize the flavor of this soup. PER SERVING: CALORIES 296; PROTEIN 14g; CARBOHYDRATE 49g; TOTAL FAT 7.5g; SATURATED FAT 1.4g; SODIUM 172mg; FIBER 10.2g; BETA-CAROTENE 16,410mcg; VITAMIN C 90mg; CALCIUM 178mg; IRON 4.8mg; FOLATE 203mcg; MAGNESIUM 151mg; ZINC 3mg; SELENIUM 10.1mcg

For Breakfast Intact grain, such as steel cut oats, hulled barley, or buckwheat groats (cooked by boiling in water on a low flame). If you soak the grain overnight, the cooking time will be much shorter in the morning. Add ground flaxseeds, hemp seeds, or chia seeds to this hot cereal, along with fresh or frozen fruit. Use mostly berries, with shredded apple and cinnamon. Or a serving of coarsely ground, 100 percent whole grain bread with raw nut butter. Or as a quick and portable alternative, have a green smoothie, such as my Green Berry Blended Salad. For Lunch A big (really, really big!) salad with a nut/seed-based dressing (see Chapter 9 for some great choices) Vegetable bean soup One fresh fruit For Dinner Raw vegetables with a healthful dip A cooked green vegetable that is simply and quickly prepared: steamed broccoli florets; sautéed leafy greens such as kale, collard greens, or Swiss chard; asparagus, frozen artichoke hearts, or frozen peas. A vegetable dish that has some starchy component or intact grain with it, such as a bean/oat/mushroom burger on a whole wheat pita or a stir-fried dish with onions, cabbage, mushrooms, and water chestnuts with wild rice or other intact grain and a sauce such as Thai peanut sauce.

[Collard] greens are special. They don't come through the back door the same as other groceries. They don't cower at the bottom of paper bags marked"Liberty." They wave over the top. They don't stop to be checked off the receipt. They spill out onto the counter. No going onto shelves with cans in orderly lines like school children waiting for recess. No waiting, sometimes for years beyond the blue sell by date, to be picked up and taken from the shelf. Greens don't stack or stand at attention. They aren't peas to be pushed around. Cans can't contain them. Boxed in they would burst free. Greens are wild. Plunging them into a pot took some doing. Only lobsters fight more. Either way, you have to use your hands. Then, retrieving them requires the longest of my mother's wooden spoons, the one with the burnt end. Swept onto a plate like the seaweed after a storm, greens sit tall, dark, and proud.

Why do Southerners eat Black Eyed Peas on New Year’s Day? The story of the Southern tradition of eating black-eyed peas as the first meal on New Year's Day is generally believed to date back to the winter of 1864 - 1865. When Union General William T. Sherman led his invading troops on their destructive march through Georgia, the fields of black-eyed peas were largely left untouched because they were deemed fit only for animals. The Union foragers took everything, plundered the land, and left what they could not take, burning or in shambles. But two things did remain, the lowly peas and good Ol’ Southern salted pork. As a result, the humble yet nourishing black-eyed peas saved surviving Southerners - mainly women, children, elderly and the disabled veterans of the Confederate army - from mass starvation and were thereafter regarded as a symbol of good luck. The peas are said to represent good fortune. Certainly the starving Southern families and soldiers were fortunate to have those meager supplies. According to the tradition and folklore, the peas are served with several other dishes that symbolically represent good fortune, health, wealth, and prosperity in the coming year. Some folks still traditionally cook the black-eyed peas with a silver dime in the pot as a symbol of good fortune. Greens represent wealth and paper money. Any greens will do, but in the South the most popular are collards, mustard greens, turnip greens, and cabbage. Cornbread - a regular staple among Southerners in the absence of wheat - symbolizes gold and is very good for soaking up the juice from the greens on the plate. You should always have some cornbread on hand in your kitchen anyway. Good for dinner and in the morning with syrup. Pork symbolizes bountiful prosperity, and then progressing into the year ahead. Ham and hog jowls are typical with the New Year meal, though sometimes bacon will be used, too. Pigs root forward, so it’s the symbolic moving forward for the New Year. Tomatoes are often eaten with this meal as well. They represent health and wealth. So reflect on those stories when you sit down at your family table and enjoy this humble, uniquely Southern meal every New Year’s Day. Be thankful for what this year did give you in spite of the bad, and hope and pray for better days that are coming ahead for you.

He likes pastry, not sweet potato pie. Croissants, not cornbread. Kale, not collard greens. Ham and cheese, not ham hocks. Mayonnaise not sandwich spread.

20 High Protein Veggies • Peas (Green) • Mange Tout (Edible-Podded Peas, cooked) • Sweet Corn (Yellow) • Succotash (Corn and Limas, cooked) • Sprouted Beans, Peas & Lentils (Soybean Sprouts) • Lima Beans (Cooked) • Kale • Broccoli Raab (Cime di Rapa, cooked) • Parsley • Artichokes (Globe or French) • Spinach (Cooked) • Mushrooms (White, cooked) • Collard Greens • Mustard Greens • Broccoli

Folic Acid Okay, just about everybody gets this one wrong, but I want you to get it right. The natural form of B9 is called folate, and the active version of that natural form—that is, folate that’s immediately usable by the body—is called methylfolate, a key compound for methylation. If you have any trouble methylating, you probably want to consume lots of folate, so that even if your methylation process isn’t efficient, you’ll end up with all the methylfolate you need. You find folate in leafy green vegetables such as spinach, mustard greens, collard greens, turnip greens, and romaine lettuce.

On the kitchen table was a bowl of mashed potatoes seasoned with pork, collard greens cooked with pork, green beans cooked with pork, grits cooked with pork and biscuits made with pork lard. Mae

Nutritional research on macular degeneration has shown that consumption of lutein and zeaxanthin, but not beta-carotene, is associated with a reduced risk for macular degeneration. People who ate the most lutein and zeaxanthin had a 57 percent lower risk for macular degeneration than people who ate the least. The three top sources of lutein are kale, collard greens, and spinach.

Combine the following four categories of ingredients to taste: Green vegetable (use one or more): kale, spinach, bok choy, collard greens, cabbage greens, Swiss chard, beet greens, sprouts, cucumber, broccoli, celery, avocado Liquid (use one): water, tea, almond milk, coconut milk, coconut water, raw milk, kefir. Add ice if you like your smoothie chilled. Fruit (use one or more, fresh or frozen): strawberries, blueberries, bananas, apples, cherries, coconut, carrots, beets (top and root), lemon, gingerroot, pumpkin, tomatoes Add-ins: protein powder (with no added sugar), flax meal (for omega-3s), cinnamon (regulates blood sugar), stevia, spirulina, chlorella, hulled hemp seeds, chia seeds soaked in water, olive oil, powdered vitamin C

Know Your Vegetable Groups! Brassicas cabbage, kale, broccoli, collards, cauliflower, kohlrabi, Brussels sprouts Leafy Greens spinach, chard, lettuce Legumes peas, beans, limas Nightshades peppers, tomatoes, potatoes, eggplants Root Vegetables beets, carrots, turnips, salsify, parsnips, radishes, rutabagas, onions, garlic, leeks Vine Crops cucumbers, melons, squash

Broccoli SIDEKICKS: Brussels sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, Swiss chard TRY TO EAT: ½ to 1 cup daily

Spinach SIDEKICKS: kale, collards, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers TRY TO EAT: 1 cup steamed or 2 cups raw most days

Put 2 1/2 cups filtered water in the blender. Optionally, add: ½ tsp. stevia (herbal sweetener) or cup raw, organic agave nectar (low glycemic index) ¼ whole lemon, including peel (anti-skin cancer, high in flavonoids) 2-3 Tbsp. fresh, refrigerated flax oil (omega-3 rich oil) Gradually add until, briefly pureed, the mixture comes up to the 5-cup line(or less if you're "converting"): ¾  to 1 lb. raw, washed greens, added up to 5 1/2 cup line: spinach, chard, kale, collards are your mainstays

DR. FUHRMAN’S FAMOUS ANTI-CANCER SOUP SERVES 10 ½ cup dried split peas ½ cup dried beans (can use any variety) 4 cups water 4 medium onions chopped 6–8 medium zucchini, cut into 1-inch pieces 3 leek stalks, coarsely chopped 2 bunches kale, collard greens, or other greens, tough stems and center ribs removed and leaves chopped 5 pounds carrots, juiced (5–6 cups juice; see note) 2 bunches celery, juiced (2 cups juice; see note) 2 tablespoons Dr. Fuhrman’s VegiZest or Mrs. Dash 1 cup raw cashews 8 ounces fresh mushrooms (shiitake, cremini, and/or oyster), chopped Place the split peas, beans, and water in a very large pot over low heat. Bring to a boil and simmer for 30 minutes. Add the onions, zucchini, leeks, and kale to the pot. Add the carrot juice, celery juice, and VegiZest. Simmer until the onions, zucchini, and leeks are soft, about 40 minutes. Remove 2 cups of the soup liquid, being careful to leave the beans and at least half of the kale in the pot. Using a high-powered blender or food processor, blend the soup liquid with the cashews. Return the creamy mixture to the pot. Add the mushrooms and simmer for 30 minutes, or until the beans are soft. Note: Freshly juiced organic carrots and celery will maximize the flavor of this soup.

Do Lord, do Lord, do linger nearer.

If you like fried chicken, macaroni and cheese, collard greens and hush puppies−

Dr. FUHRMAN’S NUTRIENT DENSITY SCORES Kale 100 Watercress 100 Collards 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Asparagus 36 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates/pomegranate juice 30 Carrots/carrot juice 30 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia (avg) 25 Red grapes 24 Cherries 21 Tofu 20 Lentils 14 Cantaloupe 12 Beans (all varieties) 11 Plums 11 Walnuts 10 Iceberg lettuce 10 Pistachio nuts 9 Cucumbers 9 Green peas 7 Almonds 7 Cashews 6 Avocados 6 Apples 5 Peanut butter 5 Corn 4 Bananas 3 Oatmeal 3 Salmon 2 White potato 2 Skim milk 2 Whole-wheat bread 2 Olive oil 2 White bread 1 Chicken breast 1 Eggs 1 White pasta 1 Ground beef (85 percent lean)–4 Low-fat cheddar cheese–6 Potato chips–9 Cola–10

CRUCIFEROUS VEGETABLES Arugula Bok choy Broccoli Broccoli rabe Broccolini Brussels sprouts Cabbage Cauliflower Collards Horseradish Kale Kohlrabi Mustard greens Radishes Red cabbage Turnip greens

All that preamble out of way, here’s what Big Dom eats. Keep in mind that he weighs roughly 100 kg (220 lbs), so scale as needed: Breakfast 4 eggs (cooked in a combo of butter and coconut oil) 1 can of sardines packed in olive oil (such as Wild Planet brand) ½ can oysters (Crown Prince brand. Note: Carbs on the label are from non-glycemic phytoplankton) Some asparagus or other vegetable TF: Both Dom and I travel with boxes of sardines, oysters, and bulk macadamia nuts. “Lunch” Instead of lunch, Dom will consume a lot of MCT throughout the day via Quest Nutrition MCT Oil Powder. He will also make a Thermos of coffee with a half stick of butter and 1 to 2 scoops of MCT powder, which he sips throughout the day, totaling about 3 cups of coffee. Dinner “One trick I’ve learned is that before dinner, which is my main meal of the day, I’ll have a bowl of soup, usually broccoli cream soup or cream of mushroom soup. I use concentrated coconut milk in place of the dairy cream. I thin it out [with a bit of water] so it’s not super dense in calories. After eating that, the amount of food that I want to consume is cut in half.” Dom’s dinner is always some kind of large salad, typically made up of: Mixed greens and spinach together Extra-virgin olive oil Artichokes Avocado MCT oil A little bit of Parmesan or feta cheese A moderate amount—about 50 g—of chicken, beef, or fish. He uses the fattiest versions he can get and increases the protein in the salad to 70 to 80 g if he had a workout that day. In addition to the salad, Dom will make some other vegetable like Brussels sprouts, asparagus, collard greens, etc., cooked in butter and coconut oil. He views vegetables as “fat delivery systems.

Inside the brightly colored southern cafe, Hannah and Sam wash down gourmet pork chops and collard greens with sweet tea. Sam swallows a huge piece of cornbread slathered in butter. Hannah gives him a gross-out look. Sam Shrugs, "What can I say? For some reason, I'm craving cornbread.

If I switch metaphors... it’s like if you make a meal and your audience is waiting to eat it, but when you put it on the table, they have to watch you eat it. That would be the Ashbery kind of poetry. It’s a great meal, and maybe you’re a terrific eater, so they watch and wow, those noodles look delicious. But Mary’s attitude is that, if you never get to eat it, you’re like the cafeteria worker, which is why she does not like that kind of poetry. ...Baraka would say your obligation is to feed black people. If other people are eating it, that’s fine, but this is your job. But does that mean I’m only making black-eyed peas and collard greens? What does it mean to say only certain people? I like a little sea bass, too, or a little halibut. So for someone to say this is your audience and you have to give people the thing they’ll really eat, I’m saying you don’t know what people’s capacity is. Maybe they’ll like caviar, maybe you’ll like octopus. Or maybe they won’t. But I’m still trying to get people to the table. Who those people are, I don’t really think too much about that. I don’t think about everybody that looks the same; I don’t know who those people are, but I’m going to feed them.

In the yard, I was startled by one of the free-ranging hogs that came around the side of the house and grunted at me, perhaps hoping I had an apple or something. It was the big black-and-white one. I started to reach out and pet it, but since it was gonna be eaten in the fall, I hesitated. It never set well with me to get friendly with something I planned to have on a plate with a side of new potatoes and collard greens. I felt it was proper to have a solid understanding between person and hog that no friendship was involved, though if the hog had known the true nature of its arrangement, I’m sure it would have found reason to depart for parts unknown, maybe taking the other hog and chickens with him. Besides, petting a wet hog, be it friend or supper, is stinky business.

Percy Mosely was running a special on a vegetable plate: collards, black-eyed peas, candied yams, cornbread, and banana pudding for two-fifty, during the week of the Hope House grand opening, only. After that, three bucks.

Kale and collards. Kale and collards rank number one and two in vitamin K content; one cup of cooked kale contains 1,147 micrograms of vitamin K; one cup of cooked collard greens, 559 micrograms. They are also an excellent source of vitamins A and C and manganese. One cup of cooked collards has 118 micrograms of folate.

... we planted lettuce and spinach, fennel and broccoli. We put in carrots and collard greens, onions and shellpeas. We planted berry bushes and a lot of herbs. What would come of it, I didn't know. The same way I didn't know what lay ahead of us in the White House. Nor what lay ahead for the country. Or for any of these sweet children surrounding me. All we could do then, was put our faith into the effort, trusting that with sun and rain and time, something half decent will push up through the dirt.

in the days before refrigeration, salt had to be added to butter as a preservative. Salted butter is for spreading; unsalted is for cooking, as it allows for better control of the salt in the recipe.

Defense: Regeneration Anchovies Apple peel Apples (Granny Smith, Red Delicious, Reinette) Apricots Arctic char Bamboo shoots Barley Beer Belgian endive Bigeye tuna Bitter melon Black bass Black chokeberry Black plums Black raspberries Black tea Blackberries Blueberries Blueberries (dried) Bluefin tuna Bluefish Bottarga Capers Carrots Caviar (sturgeon) Celery Chamomile tea Cherries Cherries (dried) Chestnuts Chia seeds Chile peppers Chinese celery Cockles (clam) Coffee Collard greens Concord grape juice Cranberries Cranberries (dried) Dark chocolate Eastern oysters Eggplant Escarole Fiddleheads Fish roe (salmon) Flax seeds Frisee Ginseng Goji berries Grapes Gray mullet Green beans Green tea Hake Halibut John Dory (fish) Kale Kiwifruit Lychee Mackerel Mangoes Manila clams Mediterranean sea bass Mustard greens Nectarines Olive oil (EVOO) Onions Oregano Pacific oysters Peaches Peanuts Peppermint Persimmon Pistachios Plums Pomegranates Pompano (fish) Pumpkin seeds Puntarelle Purple potatoes Radicchio Rainbow trout Raspberries Razor clams Red-leaf lettuce Red mullet Red wine (Cabernet, Cabernet Franc, Petit Verdot) Redfish Rice bran Rosemary Saffron Salmon Sardine Sea bass Sea bream Sea cucumber Sesame seeds Soy Spinach Spiny lobster Squash blossoms Squid ink Strawberries Sultana raisins Sunflower seeds Swiss chard Swordfish Tardivo di Treviso Thyme Truffles Tuna Turmeric Walnuts Wasabi Watercress Whole grains Yellowtail (fish)

Defense: Immunity Acerola Aged garlic Apple peel Apples (Granny Smith, Red Delicious, Reinette) Apricots Arugula Bamboo shoots Barley Belgian endive Black plums Black raspberries Black tea Blackberries Blackberries (dried) Blueberries Blueberries (dried) Bok choy Broccoli Broccoli rabe Broccoli sprouts Cabbage Camu camu Capers Carrots Cauliflower Chamomile tea Chanterelle mushrooms Cherries Cherries (dried) Cherry tomatoes Chestnuts Chia seeds Chile peppers Coffee Collard greens Concord grape juice Cranberries Cranberries (dried) Cranberry juice Dark chocolate Eggplant Enoki mushrooms Escarole Fiddleheads Flax seeds Frisee Ginseng Goji berries Grapefruit Green tea Guava Kale Kimchi Kiwifruit Licorice root Lychee Maitake mushrooms Mangoes Morel mushrooms Mustard greens Nectarines Olive oil (EVOO) Onions Orange juice Oranges Oyster mushrooms Pacific oysters Peaches Peppermint Plums Pomegranates Porcini mushrooms Pumpkin seeds Puntarelle Radicchio Raspberries Razor clams Red-leaf lettuce Red wine (Cabernet, Cabernet Franc, Petit Verdot) Romanesco Rosemary Rutabaga Saffron Sauerkraut Sesame seeds Shiitake mushrooms Spinach Squash blossoms Squid ink Strawberries Sultana raisins Swiss chard Tardivo di Treviso Truffles Turmeric Turnips Walnuts Watercress White button mushrooms

A dairy house was a small shed or building with a dirt floor, usually dug down two or three feet below grade where the earth was cooler. There may have also been a pit dug a few feet deeper, lined with smooth stones or brick. This would serve to keep milk and buttermilk cool.

Frugal cooks use small amounts of meat and fat to supplement the vegetables, grains, and beans that provide most of the calories Think of collard greens with fatback in the American South, Latino refried beans with lard, and the Asian stir-fry with a little pork and lots of rice.

1 teaspoon extra-virgin olive oil ½ cup brown rice 3 cups low-sodium vegetable broth, divided 4 collard leaves, ribs removed, chopped into thin ribbons ½ cup minced red onion 1 tablespoon minced ginger 2 tablespoons tomato paste ¼ cup unsalted creamy peanut butter 1 teaspoon Sriracha ⅛ teaspoon sea salt ¼ cup roughly chopped cilantro, for garnish Lime wedges, for garnish 2 tablespoons roasted peanuts, roughly chopped, for garnish 1. Grease the inside of the slow cooker with olive oil. 2. Put the rice, 2 cups of broth, collard greens, and onion in the slow cooker. 3. In a medium bowl, whisk together the remaining 1 cup of broth, ginger, tomato paste, peanut butter, Sriracha, and salt. Stir this mixture into the slow cooker. 4. Cover and cook on low for 6 to 8 hours. Garnish each serving with fresh cilantro, a lime wedge, and the peanuts.

while unwrapping a giant plate covered in a sampling of the yummiest dishes: spinach dip and homemade pumpernickel bread, veggies and smoked salmon dip, fancy cheeses and artisan sea salt crackers, sausage pie, coleslaw, fried chicken, macaroni and cheese, green beans with bacon and onions, and collard greens (also with bacon).

For instance, sulforaphane, considered one of the more active components in cruciferous vegetables, kills human leukemia cells in a petri dish while having little impact on the growth of normal cells.8 As we’ve discussed, cruciferous vegetables include broccoli, cauliflower, and kale, but there are many others in this family, such as collard greens, watercress, bok choy, kohlrabi, rutabaga, turnips, arugula, radishes (including horseradish), wasabi, and all types of cabbage.

Ambling through the market, I spot baskets of purple and orange cauliflower, bundles of Swiss chard and collard greens, and crates of Honeycrisp apples and Italian prune plums. The tables at the market always feel a little schizophrenic this time of year, as piles of fat summer tomatoes rub shoulders with apples and knobby winter squash. Just as the late-summer fruits and vegetables are celebrating their last hurrah, the autumn harvest makes its timid debut, competing for the attention of market-goers who may have tired of the surfeit of corn on the cob and tomato salad, but who may not be ready to commit to six months of gourds.

They’re not great, huh?” she asks. “They’re the worst,” I say before I can stop myself. We consider each other across the table and the steaming crap pile of collard greens and laugh together. She gets up and climbs into my lap, sliding her hand into my jeans pocket to get my cell phone. “Pizza?” She rests her forehead against my chin. “With every meat known to man and some that haven’t been FDA approved.” Once the pizza is ordered, she doesn’t leave my lap, which is fine with me.

Vegetables are one of the few foods that every diet philosophy agrees are healthy. That said, vegetables (particularly nonstarchy vegetables) tend to be high in insoluble fiber, which can irritate an inflamed gut. If you have irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or other digestive disorders, you may benefit from reducing your intake of vegetables that are high in insoluble fiber. These include: •  Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, and so on) •  Whole peas, snow peas, snap peas, pea pods •  Green beans •  Kernel corn •  Bell peppers •  Eggplant •  Celery •  Onions, shallots, leeks, scallions, garlic •  Cabbage, bok choy, Brussels sprouts •  Broccoli •  Cauliflower However, vegetables that are higher in soluble fiber and lower in insoluble fiber tend to have a soothing effect on the gut. These include: •  Carrots •  Winter squash •  Summer squash (especially peeled) •  Starchy tubers (yams, sweet potatoes, potatoes) •  Turnips •  Rutabagas •  Parsnips •  Beets •  Plantains •  Taro •  Yuca

Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods.