We all know the importance of eating our greens, but many of us get caught in a cycle of eating same simple salad, and therefore we tire of them. For the most part, greens look very similar and contain vitamins A, C, and K. However, their flavors are quite diverse and if we vary the greens, then we benefit from a broad and rich array of nutrients.
Arugula is a slender slightly bitter green that goes as great on the summer pizza and sandwiches as it does a salad (https://www.gofor20.com/grilled-nectarine-prosciutto-whole-wheat-pizza/). At 6 calories a serving, this leafy green inhibits cancer growth, improves immune defenses, and is an excellence choice for building healthy bones. Arugula is also an excellent source of vitamin E. It’s texture and taste blends beautifully with fruit topped salads and sweet dressings. For a super fast weeknight meal, top arugula with grilled chicken, strawberries, goat cheese and this easy homemade strawberry poppyseed dressing.
GoFor20 Strawberry Poppyseed Dressing
Ingredients: (98 Spendable Calories per serving)
2/3 C light mayo
1/3 C low-fat milk
Splenda (1/4 C granulated)
2 Tbsp apple cider vinegar
1/2 Tbsp poppy seeds
1 C strawberries hulled, chopped.
Place ingredients in a food processor and blend until smooth, serves 4.
While Iceberg lettuce is one of the most popular greens used, it is the lowest of all leafy greens nutritionally. However, Iceberg combats anemia, heart disease, and age-related illnesses with a low caloric index of 8 per serving. A great hack for iceberg is by substituting it for bread—make lettuce wraps for lunch on the go.
Romaine lettuce promotes heart health, prevents strokes as well as cancer, and builds healthy bones, eyes, skin, and mucus membranes. At only 10 calories per serving, try mixing things up by grilling this yummy green to get your dose of vitamins A.
If you’re not sure what to do with Swiss Chard, try adding red pepper flakes, salt, pepper, and lemon juice, and let rest for 4 minutes to make the perfect side dish. This beautiful power green helps maintain connective tissue, while controlling heart rate and blood pressure. It prevents anemia and boosts immunity with only 7 calories and vitamins B6 and E.
Last but not least, spinach. Popeye’s favorite food improves red blood cell function, strengthens bones, regulates heart rate and blood pressure, and combats free radicals—no wonder he was so strong! With only 7 calories, you get a substantial amount of vitamins B6 and E. Try getting more spinach into your diet by adding it to any pasta dish or breakfast omelette. Toss GoFor20 Warm Bacon Dressing to spinach and jazz up everyday grilled chicken salad.
GoFor20 Warm Bacon Dressing
Ingredients: ( 60 Spendable Calories per serving)
1 1/4 C Splenda granulated
3 tsp cornstarch
1/2 tsp salt
1/4 C water (whisked in slowly)
1/2 C apple cider vinegar (whisked in slowly)
Warm dressing mixture over low heat in a saucepan until it begins to thicken, then add 8 slices of cooked and very crumbled center cut bacon and remove from heat. Toss with spinach and chicken before topping with hardboiled eggs.
Try these simple ideas to work various greens into your daily routine. You will keep your weight down, nutrition up, and to prevent getting into the rut of eating the same simple salad.