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Who Says
Vegetables Have To Be Boring
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Eat your veggies - especially your lettuce. But don't confine yourself
to iceberg lettuce or salads! Darker greens have about the same number
of calories and carbs -very low! - but pack a lot more punch in the
vitamins and other nutrient categories. By substituting radicchio, watercress,
escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin’s,
manganese and other essential vitamins that aren't present in lettuce.
Try them braised, steamed or grilled for something a little different
from the usual salad.
Here are some recipes for greens that will tickle your taste buds and
make your heart happy!
Wilted Spinach Salad
The onions take on a natural sweetness that contrasts with the tangy
yogurt and the bite of the spinach. A family favorite that's low in
calories and high in important nutrients.
Here’s what you need:
2 cups spinach leaves
1 medium onion peeled, sliced
2 tbs. olive oil
1/2 cup plain yogurt
Sauté onions in olive oil till transparent. Add spinach and toss in
pan to coat with oil until leaves are 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, vitamin K, ALA
Grilled Radicchio
Dijon mustard and Worcestershire sauce add spice to heart-healthy
radicchio without adding much in the way 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 browned. Only 25 calories per serving!
With this recipe, you’ll get: magnesium, phosphorus, potassium, vitamin
A, vitamin E, foliate, vitamin K, 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 delicious for dinner, on its own,
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, 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 tasting
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, 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
About The Author:
Peter Dobler successfully operates several web sites on the topic of
internet marketing and web site optimization. Visit his main web site
at:
http://www.sell1on1.com
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