Who says that vegetables have to be boring?
Eat vegetables – especially lettuce. But do not just iceberg lettuce or salads! green dark are about the same number of calories and carbohydrate, very low! – But pack more power in vitamins and other nutrients item categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavin, manganese and other essential vitamins that are not present in lettuce. Try braised, steamed or grilled for something a bit different from the usual salad.
Here are some recipes for greens that tickle your palate and a happy heart!
Spinach Salad:
The onions take on a smooth natural contrast with yogurt and spicy bite of spinach. A family favorite that is low in calories and rich in important nutrients. Here's what you need:
▪ 2 cups spinach leaves
▪ 1 medium onion, peeled, cut
▪ 2 v. soup. olive oil
▪ 1 / 2 cup plain yogurt
Sauté onions in olive oil until transparent. Add spinach to skillet and stir to coat with oil until leaves are just wilted. Add the yogurt all the spinach yet is hot. Eat hot or cold. Only 50 calories per serving!
With this recipe, you protein, vitamin C, calcium, manganese, iron, vitamin B12, vitamin A, selenium, magnesium, phosphorus, potassium, beta-carotene, vitamin K, Grilled Radicchio ALA:
Dijon mustard and salsa Worcestershire add spice to a heart-healthy radicchio without adding much in the way of calories.
1 head radicchio ▪
▪ 1 tbsp. olive oil
▪ 1 / 4 cup balsamic vinegar
▪ 1 tbsp. Dijon mustard
A dash of salsa Worcestershire
Mix all ingredients except radicchio in small bowl. slices of the severed head of radicchio in 1 / 4 inches. Brush with mixture of Side cutting marinade. Grill over coals until golden brown. Only 25 calories per serving!
With this recipe, you'll get: magnesium, phosphorus, potassium, vitamin E, vitamin A, the trees, the vitamin K, beta-carotene, spinach, mushroom and anchovy salad
Anchovies are one of the best sources of fatty omega 3 fatty acids and low in calories. Just fix and delicious for dinner, alone or with a plate of pasta pieces.
▪ 6 cups spinach leaves, lightly packed
▪ 1 2 oz anchovies in oil
▪ 10 to 12 small mushrooms
Juice of 1 lemon
Wash and dry spinach. Drain anchovy oil in a skillet and heat. Add the anchovies and stir gently to heat until the anchovies dissolve in oil. thick sliced mushrooms add to anchovy oil, fry until golden brown. Add spinach, pulling oil and anchovies until wilted. Spritz with lemon juice. Only 50 calories per serving!
With this recipe, you'll get: magnesium, phosphorus, potassium, vitamin E, vitamin A, leaves, vitamin K, beta-carotene, niacin, thiamin, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, calcium and nuts and raisins Green
Get even more essential fatty acids and antioxidants in this delicious warm salad.
▪ Green 6 cups loosely (spinach, cabbage, turnips all work well)
▪ 2 v. soup. nut oil
▪ 3 cloves garlic
▪ 1 / 2 cup raisins
▪ 1 / 4 cup chopped walnuts
Chop greens and place in a bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and saute in oil until soft gold nuts. Add raisins and mix, then add walnuts and heat through. Pour over greens and toss to coat. Only 150 calories per serving!
With this recipe, you will get: magnesium, phosphorus, potassium, vitamin E, vitamin A, the trees, the vitamin K, beta-carotene, niacin, thiamin, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin and calcium.
About the Author
Dominic Milner is a well known cyber chef with over ten years experience in the catering industry. Learn how to cook today with his top collection of online free recipes! Whether you want to cook up a meal for the family or bake with the kids he has the recipes for you.
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