Preheat oven to 450 degrees. Toss broccoli in olive oil. Spread on a baking sheet and roast until tender and browned in spots, 15 to 20 minutes. Transfer to a bowl and toss with lime zest, lime juice, 1 tablespoon soy sauce and pepper. Cook pasta according to package instructions, drain and keep warm. Whisk together orange juice, cider vinegar, canola oil, sugar, remaining 1 tablespoon soy sauce and sesame oil in a small bowl until the sugar is dissolved. Combine pasta and broccoli with greens, scallions and sesame seeds in a large bowl. Add dressing, toss and serve.
347 calories per serving, 13 g fat (1 g saturated), 49 g carbs, 9 g fiber, 12 g protein
A great source of iron, spinach tops the heap. “Just one cup of fresh spinach provides almost double the daily requirement of vitamin K, which plays an important role in cardiovascular and bone health,” says Joy Bauer, nutrition and health expert for the TODAY show and the bestselling author of Food Cures. “It’s filled with antioxidants, including vitamins A and C.
“Kale is surging in popularity and rightfully so,” says dietitian Sharon Palmer, author of The Plant-Powered Diet. “It’s packed with vitamin K, as well as vitamins A and C, fiber, calcium, and more, so you can work a lot of important nutrients into your day if you include it in your diet.” Since its leaves can be tough, Palmer recommends massaging a dressing of lemon juice and extra virgin olive oil into them by hand (or even marinating the kale overnight), then adding your toppings, such as dried cranberries, walnuts, chickpeas, and sunflower seeds.
Commonly used in Southern cooking, these underrated but very tasty greens get a high rating for their health properties. “They’re a good source of calcium and vitamin K—boasting more than 150 micrograms of vitamin K per cup of raw, chopped leaves—more than 150 percent of the average adult woman’s needs,” says dietician Lauri Boone, author of Powerful Plant-Based Superfoods. “Although you can cook them, I enjoy them raw—their large broad flat leaves are idea for creating wraps.” She suggests using them like you would a tortilla and filling them with a variety of thinly sliced vegetables and a spread of hummus or mashed avocado.
Morning Inspiration…We have all gone through some crazy times in our lives…I know I have…We have all made some horrible decisions…I know I have..But no matter how crazy our lives can get or how horrible those decisions have been…Love your story… there is always someone who can benefit from you…learn from you or get an understanding from you…
In the words of Iyanla….No matter where we’ve been, what we’ve done or how awful we feel right now, the One we may be running from knows exactly where we are. He has placed a light of peace in our hearts. A prayer will flip the switch.