Who Says Vegetables Have To Be Boring?

Eat your veggies - specially your lettuce. But don't confine oneself to iceberg lettuce or salads! Darker greens have about the exact same number of calories and carbs -really low! - but pack a lot far 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 important vitamins that aren't present in lettuce. Try them braised, steamed or grilled for something a small different from the usual salad.

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

Wilted Spinach Salad:

The onions take on a all-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.

Heres what you need to have:

two 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 although the spinach is nevertheless warm. Consume 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 adding considerably 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 little bowl. Cut head of radicchio in 1/four 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 greatest sources of omega 3 fatty acids AND they're low in calories. Straightforward to repair and delicious for dinner, on its personal, or with a bowl of chunky pasta.

6 cups spinach leaves, loosely packed

1 2 oz can anchovies in oil

10-12 tiny 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, the best thiamine, vitamin B6, vitamin B12, omega three fatty acids, riboflavin, and calcium

Walnut & Raisin Greens:

Get even far more important fatty acids and antioxidants in this fantastic tasting warm salad.

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

2 tbs. walnut oil

three cloves garlic

1/two cup raisins

1/4 cup chopped walnuts

Chop greens and location in shallow bowl. Heat walnut oil slowly more than low heat. Mash garlic cloves and saut in walnut oil till soft and browned. Add raisins and toss, and then add walnuts and heat by way of. 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 B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium.