Who Says Vegetables Have To Be Boring?

出典: くみこみックス

Consume your veggies - particularly your lettuce. But do not confine oneself to iceberg lettuce or salads! Darker greens have about the identical number of calories and carbs -really low! - but pack a lot much more punch in the vitamins and other nutrient categories. By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, you add vitamin C, riboflavins, manganese and other essential vitamins that aren't present in lettuce. Try them braised, steamed or grilled for a thing a tiny various from the usual salad.

Here are some recipes for greens that will tickle your taste buds and make your heart content!

Wilted Spinach Salad:

The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite of the spinach. A household preferred that is low in calories and high in essential nutrients.

Heres what you require:

2 cups spinach leaves

1 medium onion peeled, sliced

two tbs. olive oil

1/2 cup plain yogurt

Saut onions in olive oil till transparent. Add spinach and toss in pan to coat with oil till leaves are barely wilted. Stir in yogurt whilst 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, vitamin K, ALA

Grilled Radicchio:

Dijon mustard and Worcestershire sauce add spice to heart-healthful radicchio without having adding a lot in the way of calories.

1 head radicchio

1 tbs. olive oil

1/four cup balsamic vinegar

1 tbs. Dijon mustard

A splash of Worcestershire sauce

Combine all ingredients except radicchio in modest bowl. Cut head of radicchio in 1/4 inch slices. Brush cut side with marinade mixture. Grill more than hot coals till browned. Only 25 calories per serving!

With this recipe, youll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene,

Spinach, Mushroom & Anchovy Salad:

Anchovies are one particular of the very best sources of omega three fatty acids AND they are low in calories. Easy to repair and delicious for dinner, on its own, or with a bowl of chunky pasta.

6 cups spinach leaves, loosely packed

1 two oz can anchovies in oil

10-12 modest mushrooms

Juice of 1 lemon

Wash and dry spinach. Drain anchovy oil into saut pan and warm. Add anchovies and gently stir over heat till anchovies are dissolved in oil. Slice mushrooms thickly and add to anchovy oil, sauting 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 three fatty acids, riboflavin, and calcium

Walnut & Raisin Greens:

Get even a lot more essential fatty acids and antioxidants in this excellent tasting warm salad.

6 cups greens, loosely packed (spinach, collard, turnip will all perform properly)

two tbs. walnut oil

three cloves garlic

1/2 cup raisins

1/four cup chopped walnuts

Chop greens and spot in shallow bowl. Heat walnut oil slowly over low heat. Mash garlic cloves and saut in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat through. Pour more than greens and toss to coat properly. 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 the best B6, vitamin B12, omega three fatty acids, riboflavin, and calcium.