Not Your Rabbits Food

Looks like rabbit food, not just for rabbits anymore… Now that we know it’s not always healthy to order a salad wherever you go, where there can be hidden caloric pit falls, let’s talk about all the benefits you can get by adding green leafy vegetables to each meal.

Low in calories, high in water content, fiber, and chock-full of nutrients, there is no limit Chris Powell puts on the amount of dark green leafy vegetables included in your meal plan. I’m not only talking salads here, you will be surprised how you can add these antioxidant power-houses to almost anything! Reshape the Nation promotes having as much as you want

As a vegetarian, getting creative with my meals has become a necessity. What, am I to have salads all-day, every-day? Boring…

Let me first break it down to you by which leafy greens I’m talking about, their health benefits, and then how to introduce them into other meals besides the age-old boring salad (not knocking salads, but, they can get a little flavorless sometimes) included under the umbrella of green leafy vegetables includes but is not limited to:

Arugula
Bok Choy
Broccoli
Broccoli Sprouts
Brussel Sprouts (trust me out on this one)
Cabbage
Cauliflower
Collard
Mustard Greens
Swiss Chard
Spinach
Turnip Greens

Here is what this amazing “rabbit food” can do for you:

1. Reduce the Risk of Cancer and Heart Disease- Leafy greens are low in fat, rich in folic acid, high in dietary fiber, vitamin C, potassium and magnesium, lutein, beta-cryptoxanthin, and beta-carotene. One serving daily significantly reduces the risk of cardiovascular disease and inflammation that causes cancer.

2. Lowers the Risk of Diabetes- Because of the high amounts of magnesium and low glycemic index, an increase of one serving per day lowers the risk of developing diabetes or helps to manage those that already have Type 2 diabetes.

3. Promotes Bone Density- High levels of vitamin K in green leafy vegetables promotes the production of osteocalcin, a protein essential for bone health. One or more servings per day decreases the risk of hip fracture by 45% compared to fewer servings.

4. Improves Immune Function- Beta-carotene converts into vitamin A in green leafy vegetables, which increases the body’s immune function, or ability to stave-off disease.

Now that you know that adding green leafy vegetables at every meal can have miraculous effects on your health, I’ll tell you how to add them so that they taste good! Young plants with small tender leaves usually have a mild flavor, so don’t be afraid to add them to your shakes, stir fry, and casseroles. I saw my sister once put 2 or more cups of spinach, a mild green, in her and her daughters shake, and although it definitely looked green, it didn’t taste “green” at all. Mature plants tend to be a little tougher and contain stronger flavors. Collards, Swiss Chard, and bok choy also have a mild taste, making them an easy addition to almost anything, add them to your sauces, rice, eggs, they will add to the texture and bring out the flavors without over powering the dish. Bok Choy stays crisp in stir-fries with chicken. Mustard greens have a peppery flavor, so adding them to protein dishes, salsas, and sauces suits them best! Remember to purchase vibrant and dark green vegetables in color where they are available, yellowing can signify age and off-flavor.

Check the “Veggie” group in My Community in the future for vegetarian recipes, or post your own!

Embrace the greens!