10 Best Leafy Greens, arugula, boston lettuce, butterhead lettuce, collard greens, creative recipes, Dr. Tijana DC, Dr. Tijana Sefic DC, green leafy vegetables, green nutrients, green smoothie, healthy.BEing family wellness, iceberg lettuce, kale, microgreens, mustard greens, romaine lettuce, spinach, swiss chard
Leafy greens are getting a lot of great recognition recently for their abundance of vitamins, minerals, and antioxidants. Typically, the greener the vegetable the more nutrient density is packed within the green goodness. This does not necessarily mean that you always need to eat only salad. So let’s look at these super-saturated, nutrient-dense, green-leafed supermarket all-stars:
1. Kale: Packed with a powerful antioxidant nutrients from vitamin C, beta-carotene, and lutein. In addition, it contains a phytonutrient sulforaphane, along with brocolli and Brussels sprouts, which have shown cancer-fighting properties. You can eat kale in salads, steamed, sauteed, in juices and smoothies, as well as in delicious kale chips.
2. Spinach: Rich in folate and potassium for protection against cancer and proper muscle function, respectively. Spinach contains glycoclycerolipids, the main fat-related molecules in the membranes of light-sensitive organs where photosynthesis is carried out by plants. These molecules serve as protection for the lining of the digestive tract from damage, such as systemic inflammation. Also, rich in vitamins C/E/K/A, beta-carotene, iron, manganese, zinc, and selenium.
1 1/2 cups coconut water
1 ripe avocado
4 kale leaves
1 celery stalk
1 cup mango cubes
2 tablespoons ground flaxseed
1 tablespoon honey
1 teaspoon fresh ginger
1 cup black beans
1 diced plum tomato
1/2 cup diced red bell pepper
1/2 teaspoon paprika
1/4 teaspoon salt.
Juice of 1/2 lime.
Spread avocado mixture on small corn or whole-wheat tortillas and top with egg mixture and shredded iceberg lettuce.
1 packed cup microgreens
1 chopped shallot
1 minced garlic clove
1/4 teaspoon each salt and pepper
Place first 4 ingredients in a food processor and pulse a few times, until coarsely minced:
2 cups arugula
1/2 cup basil
3 chopped garlic cloves
1/3 cup walnuts
Add next 3 ingredients and process until combined:
1/4 teaspoon salt
With machine running, pour in 1/4 cup olive or walnut oil and mix until fully combined.
Swiss chard or kale chip snacks
Preheat oven to 350 degress.
Tear 1 bunch Swiss chard leaves into fairly large pieces.
Toss with 1 tablespoon oil, 1 teaspoon garlic powder, 1/2 teaspoon smoked paprika, and 1/4 teaspoon salt.
Place leaves on two baking sheets (or prepare in batches) and bake until crispy, about 15 minutes, being careful not to burn leaves.
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Be healthy & happy, Dr. Tijana
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