EAT THIS: Eat Your Greens!

Greens are the food we all need more of: greens strengthen blood and immune systems, prevent cancer, fight depression naturally and are loaded with fiber.

Lots of folks think that as long as they are popping ‘green’ pills or swilling green powders they are ‘getting thier greens’ bases covered.  Not so true.  There is a huge difference between the nutritional vitality of a whole food and the many refined processes that pills and powders go through!  For both sturdy health and fat loss – eat your greens!  There’s a multitude of ways to enjoy eating greens – we’re giving you some favorites here:

Raw Brussel Sprout Salad with Almonds

1 cup slivered almonds

2 pounds Brussels sprouts

1/4 cup olive oil

3 TBSP fresh lemon juice

2 TBSP finely sliced chives

1/2 TSP salt

1/4 TSP freshly ground black pepper

3 TBSP finely grated Parmesan cheese (optional)

• Preheat oven to 350°.
• Place almonds on baking sheet. Bake 10 to 12 minutes, or until golden brown. Set aside to cool.
• Meanwhile, slice Brussels sprouts as thinly as possible.
• In large bowl, whisk together olive oil, lemon juice, chives, salt and pepper.
• Add Brussels sprouts, almonds and Parmesan cheese.
• Toss until combined.

Green Juice

½ bunch of spinach

1 apple

4 stalks of celery

1/3 cucumber

1 tsp fresh ginger (1 quarter size slice)

Put all ingredients through your juicer and add a scoop of protein powder.

Green Smoothie

2-3 hand fulls of greens (salad, kale, swiss chard, mustard)

½ c blueberries

½ banana or apple (could substitute 1 tbsp ground flax seeds)

1 – 1 ½ c water

Energy Soup

1 avocado

.25 cups cilantro, fresh, chopped

1 cucumber

1 clove of garlic

1 TBSP raw ginger root, chopped

3 TBSP Lemon juice

½ cup parsley

½ cup red pepper

1/8 cup scallions

3 oz spinach

Got or cold, a great way to get in lots of veggies and greens!

Process all veggies, avocado last, in a food processor or powerful blender. Eat cold, room temperature, or heat gently

Sheri’s Eggs

2 cups low sodium chicken broth

3 eggs

2.5 cups swiss chard

DESCRIPTION:

She’s a simple eater – and loves her veggies in the morning. Here’s Sheri’s favorite way to eat greens for breakfast! Hey, it’s better than it sounds. Plus, will give you tons of good energy. The chicken broth is best homemade; veggie stock is also good.

INSTRUCTIONS:

Pour chicken broth into small (non stick) pan. Bring to a boil; turn down to a simmer. Add the chopped chard (or other greens, any will do). Cover for about a minute, until the greens are slightly wilted. Remove lid and carefully break 3 eggs on top of the greens, replacing the lid. Steam for about 3 minutes, depending on how you like your eggs. Pour carefully into a large bowl and top with black pepper.

Curried Lentils with Sweet Potatoes and Spinach

2 ½ cup low sodium veggie broth

1 cup dry lentils

2 cloves of garlic

1 tbsp raw ginger

1 tbsp olive oil

1 cup onions chopped

4 cup spinach

8 oz chopped sweet potatoes

DESCRIPTION:

You will also need: 1 TBS curry powder, 1 tsp Cumin, and 2.5 cups of low sodium vegetable broth. The garlic and ginger should be minced.

INSTRUCTIONS:

Heat olive oil in a medium pot; add onion and garlic and saute until soft, about 5 minutes. Stir in curry powder, ginger, and cumin – cook for 1 minute. Stir in lentils and broth; bring to a boil, reduce heat and simmer, covered, about 15 minutes. Add sweet potatoes, cover, and cook 10-15 mins longer, until water is absorbed and potatoes tender. Stir in spinach and cook 1 more minute, until just wilted. Garnish with chopped almonds if you like but remember to add to your journal. Can prepare without potatoes for low carb dish.

Kale Fusion Salad

1 TBSP Raw Honey

2 TBSP Apple cider vinegar

½ cup grated carrots

1 clove of garlic

½ cup green onion

2 TBSP Jalapenos, chopped

5 cups Kale

1/3 cup lemon juice

¼ cup olive oil

1 cup red pepper chopped

1/3 cup sesame seeds

2 TBSP Low sodium tamari

DESCRIPTION:

Great and tasty way to eat kale, and you can substitute other greens if you like. In addition to the ingredients listed, you will need 1/4 cup of minced fresh herbs, any variety, and a dash of cayenne pepper, as well as black pepper to taste! Yum!

INSTRUCTIONS:

Destem Kale and place in large mixing bowl with olive oil and lemon juice. Allow to sit for 20 minutes or longer, up to overnight to allow kale to soften. Mince the garlic and add. Add remaining ingredients and mix well.

Scrambled Egg Whites w/ Spinach & Tomatoes

6 egg whites

12 grape tomatoes

4 oz spinach, raw

DESCRIPTION:

Easy dish for getting your protein and low in carbs, high in those ever important greens.

INSTRUCTIONS:

Heat a non-stick skillet and spray lightly or coat lightly with coconut oil (or olive oil). Add spinach and saute quickly, until half wilted, and put it on a plate. Pour the egg whites into the skillet and cook on medium, stirring. When white, pour on top of the spinach and top with the tomatoes. Salsa is good on this as well!!