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.
Heres
what you need:
2
cups of spinach leaves 1 medium onion, peeled and sliced 2 Tbs olive oil
1/2 cup plain yogurt
Sauté
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, youll 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 sauce
Combine
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, youll 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 lemon
Wash
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, youll 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 walnuts
Chop
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, youll 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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Throughout this website, statements are made pertaining to the properties and/or
functions of food and/or nutritional products. These statements have not been
evaluated by the Food and Drug Administration and these materials and products
are not intended to diagnose, treat, cure or prevent any disease.