Eat Your Veggies:
Who Says Vegetables Are Boring?
Eat your veggies -- especially your romaine lettuce. But don't just confine yourself to iceberg or salads! Darker greens have about the same low number of calories and carbs but pack a lot more punch in the vitamins and other nutrient areas. By substituting radicchio, watercress, romaine, escarole, or spinach for iceberg lettuce, you add vitamin C, riboflavins, manganese and other essential vitamins that aren't present in standard head lettuce. Try them braised, steamed or grilled for something a tad different from the regular house salad.
Below are some recipes for greens that will delight your taste buds and make your heart happy!
Wilted Spinach Salad
The onions take on a natural sweetness which contrasts with the tangy yogurt and the bite of the spinach. A family favorite that is low in calories and high in good nutrients.
Here’s what you need:
2 cups of spinach leaves
1 medium onion, peeled and sliced
2 Tbs olive oil
1/2 cup plain yogurtSauté onions in olive oil til they are transparent. Add spinach and toss in pan to coat with oil until leaves are just barely wilted. Stir in yogurt while the spinach is still warm. Eat hot or cold. Only 50 calories per serving.
With this recipe, you’ll get protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta carotene, and vitamin K.
Grilled Radicchio
Dijon mustard and Worcestershire sauce add a spicy punch to heart-healthy radicchio without adding much in the level of calories.
1 head radicchio
1 Tbs olive oil
1/4 cup balsamic vinegar
1 Tbs Dijon mustard
A splash of Worcestershire sauceCombine all ingredients except radicchio in small bowl. Cut head of radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill over hot coals till brown. Only 25 calories per serving.
With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, and beta carotene.
Spinach, Mushroom & Anchovy Salad
Anchovies are one of the best sources of omega 3 fatty acids AND they're low in calories. Simple to fix and some consider delicious for dinner, by themselves, or with a bowl of chunky pasta.
6 cups spinach leaves, loosely packed
1 2 oz can anchovies in oil
10-12 small mushrooms
Juice of 1 lemonWash and dry spinach. Drain anchovy oil into sauté pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sautéing till browned. Add spinach, tossing with oil and anchovies till just wilted. Spritz with squeezed lemon. Only 50 calories per serving.
With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.
Walnut & Raisin Greens
Get even more essential fatty acids and antioxidants in this great warm salad.
6 cups greens, loosely packed (spinach, collard, turnip will all work well)
2 Tbs walnut oil
3 cloves garlic
1/2 cup raisins
1/4 cup chopped walnutsChop greens and place in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and sauté in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat through. Pour over greens and toss to coat well. Only 150 calories per serving!
With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.
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