Wednesday, October 15, 2014
Leafy greens are versatile and have many flavors to compliment different dishes. Winter greens like cabbage, collard greens, kale and mustard greens are more tender and sweet during cooler months. Spinach, chard and lettuces are at their peak during springtime. Try sauteeing, blanching steaming, juicing or blending your favorite greens to give your meals and snacks a nutritional boost.
Cruciferous vegetables like kale, collard greens and cabbage have been recognized for their potential role in cancer prevention. Leafy greens are low in calories and carbohydrate and high in micronutrients. Most dark leafy greens are high in vitamins A, C and K. They are also great sources of fiber and potassium. The Dietary Guidelines for Americans recommends at least 1.5 cups of dark green vegetables per week, we think you can do better than that!
I love to start the day with a green smoothie. A green smoothie is delicious, light and full of the nutrients I need to get going in the morning. Below is a recipe from Simple Green Smoothies that you can use for meals or snacks to keep you nourished throughout the day.
-1 Cup Dark Leafy Greens (Spinach, Kale, Chard, whatever is in the fridge)
-1 Cup Milk (any kind, I prefer Almond) or Water (Coconut Water is delicious!)
-1.5 Cups Fruit (Banana, Berries, Mango, Avocado, etc)
*Optional-Protein Powder, Chia Seeds, Flax Meal, Coconut Oil or Almond Butter*
Blend your leafy greens with your liquid first then add your fruit and blend again. If you choose to include one of the "optional" ingredients add at the end and blend once more. This recipe makes about 16 ounces of tasty, green smoothie.
Enjoy the rest of your week!