Get Your Greens // More Than Just A Salad

 

If you have been participating in our 52-week challenge, then you know that the goal for this coming week is to focus on leafy greens. Leafy greens have many health benefits. So many in fact, it is recommended that you eat them every week, if not daily. The recommended amount can vary per person. You can find what’s right for you at choosemyplate.org

Vegetables that are similar in color have similar nutrients and health benefits. The leafy green group contains many phytonutrients. All you really need to know about phytonutrients is that they are good for you. If you would like to learn a little more about why, click here. Vegetables considered leafy greens are romaine, red and green leaf lettuce, arugula, bok choy, broccoli, cabbage, collard greens, dandelion greens, escarole, kale, spinach, swiss chard, and turnip greens.

When you think of leafy greens, a green salad is probably the first thing that comes to mind. To keep your salads interesting, follow these tips to Create A Salad:

By following these tips, you can turn a bowl of lettuce into a power packed meal containing food from every food group!


Beyond a salad, there are so many other things you can do with leafy greens:

(click on each veggie for a list of Top 10 Ways To Enjoy)

Bok Choy – add into fried rice, stir fry, or try cooking it on the grill.

Broccoli – shred it to use alone or along with cabbage in a slaw recipe.

Cabbage – produces a perfect crunch on sloppy joes, hamburgers, or tacos.

Collard Greens – serves great with pasta dishes.

Kale – works well blended in smoothies or added to soups.

Spinach – use it pureed in a smoothie or add it to a sandwich or wrap.

Swiss Chard – makes a nice addition to scrambled eggs and omelets.

For my favorite recipe ideas, visit our Create a Salad and Create Amazing Veggies links. Enjoy!

 

Candi Merritt

Certified Nutrition Education Assistant

Sources:

fruitsandveggiesmorematters.org

everynutrient.com

 

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