You've Got to be Seen Green
Green fruits and vegetables are among the MOST healthiest or "nutrient dense". Nutrient dense means that calorie for calorie, there are more nutrients than other foods. With greens, the darker the better.
Try the following to add lutein and indoles that help build your immunity, reduce risk of certain cancers, shrink tumors in cancer patients, and preserve eye health.
Super Salad!
Salads are boring, right? Not mine! Start with a good base:
Spinach
Broccoli slaw
Cabbage
Romaine lettuce
Add the following:
Tomatoes
Red onion
Sliced raw zucchini
2-4 kalamata almonds
fat free feta
orange, yellow, or red peppers (raw)
celery or celery root
Not Your Mama's Green Salad
3 cups washed fresh spinach leaves
3 cups romaine or bib lettuce
3 kiwi peeled and sliced
1/2 avocado sliced into squares
1/2 red onion sliced and "ringed"
1 cup strawberries, sliced
Serves 2 dinner sized salads or 4 side salads
100-200 calories
Top with a light poppy seed or fruity vinegarette dressing.
Roasted Brussel Sprouts
Stop scrolling now! Even if you don't think you like brussels, try these out! Seriously. I love them!
1.5 pounds brussel sprouts
1-2 Tbs olive oil (go for the good stuff)
Fresh ground pepper
Sea Salt (preferably fresh ground)
Prepare your brussels by washing, cutting off the ends, and removing any funky looking leaves. Put into a plastic bag and pour in the olive oil. Shake so that the sprouts are covered with a light coating of oil.
Pour into a baking pan and roast for 30-40 minutes at 400 degrees until the leaves are crispy and brown. Top with salt and pepper and serve. Deceptively easy and delicious.
Holiday Pear Crisp
4-6 pears, cored and sliced into about 1/2 inch slices
1 cup fresh cranberries
1 tbs lemon juice
1 tbs cornstarch
1 tsp pumpkin pie spice
1/3 cup sugar or equivalent sugar substitute
1/3 cup whole wheat flour
1/4 cup packed brown sugar
1/2 tsp salt
1/2 tsp cinnamon
1 tbs flaxseed, ground
1/2 cup rolled oats (not instant)
1/4 cup chopped almonds (not roasted or salted)
Toss pears and cranberries in lemon juice to prevent discoloration. Mix together cornstarch, sugar (I used baking splenda in one batch, sugar in the other and could not taste the difference), with pumpkin pie spice and toss the fruit in that, coating them well.
Put mixture into a baking dish that has been prepared with Pam.
Mix brown sugar, flaxseed, cinnamon, oats, and flour. Mix well then add nuts. Sprinkle over the pears.
Bake at 375 for 40 minutes.
Note that this is very low fat. Butter has been removed, sugar has been reduced. Pears are sweet enough so you don't need as much sugar. I also one time made this with Chai spice and it was amazing. Substitute tart cherries for cranberries, or use craisins but note it does add more sugar.
For more about your little green friends, click here.
Posted by Tory at February 6, 2010 6:29 PM 
Categories: recipes
Tags: vegetables recipes fruits nutrition
Categories: recipes
Tags: vegetables recipes fruits nutrition
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