Better Greens

turnips greensTurnip Greens

“A cup of cooked turnip greens contains nearly 200 milligrams of calcium, and rivals the 276 milligrams you would find in a cup of whole milk,” says Boone. A source of vitamins A, C, E, B6 and folic acid, their slightly bitter leaves are smaller and more tender than their cousin, collards. Boone likes to prepare turnip, beet, and other greens by wilting them. “Simply saute the greens for a few minutes with olive oil and crushed garlic, then enjoy them alone or topped with beans,” she suggests. They also make a great addition to pastas and soups.

Swiss Chardswiss chard

Chard belongs to the same family as beets and has a similarly sweet vegetal flavor and loads of health benefits. “It contains a wide array of phytonutrients, shown to provide anti-inflammatory and antioxidant properties, says holistic nutrition coach Jill Grunewald of Healthful Elements. “Chard is also an excellent source of iron, potassium, magnesium, antioxidant vitamin A, free radical-fighting vitamin C, bone-building vitamin K, and skin-enhancing vitamin E.” Her “all-time favorite way” to serve chard is to saute it in olive oil and garlic until bright green, and serve it as a stand-alone side dish or alongside mashed potatoes and salmon.


The humble member of the cruciferous family should not be overlooked—it’s packed with vitamin K and vitamin C. “For even more nutrition power, use red cabbage,” suggests Sharon Palmer. “It owes its red color to anthocyanins, the same compounds that give berries their purple hue and are linked to lower risk of disease.” Sliced cabbage is a traditional base for a hearty winter soup, and Palmer adds carrots, potatoes, parsnips, rutabagas, and turnips, and even some lentils to make it more of a one-dish meal.

broccoli rabeBroccoli Rabe

Broccoli’s leafier and more bitter cousin is sometimes labeled rapini and is often incorporated into Italian dishes. “This immune-boosting vegetable has a high amount of potassium, vitamins K and A, and it contains flavonoid which helps protect against cancer,” says nutrition and wellness expert Mitzi Dulan, author of The Pinterest Diet: How to Pin Your Way Thin. Blanch the leaves and shoots prior to cooking, suggests Dulan—that will take the edge off the bitterness. Then create a simple side with garlic or pine nuts, or toss it into your pasta.

Reference: SELF


Tuscan Bean Spinach Soup

tomato and spinachIngredients

• 29oz tomatoes, diced, with garlic & onion, canned, 2-14 1/2 ounce cans, undrained
• 14 1/2oz fat free reduced sodium chicken broth, 1-14 1/2 ounce can
• 2tsp sugar
• 2tsp dried basil, leaves
• 3/4tsp Worcestershire Sauce, low sodium
• 15oz unsalted canned navy beans, 1-15 ounce can rinsed and drained (or other small white beans)
• 3oz fresh baby spinach (or chopped spinach leaves, stems removed)
• 2tsp extra virgin olive oil


1. Combine tomatoes with juice, chicken broth, sugar, basil, and Worcestershire sauce in Dutch oven or large saucepan; bring to a boil over high heat. Reduce heat and simmer, uncovered, 10 minutes.
2. Stir in beans and spinach; cook 5 minutes longer or until spinach is tender.
3. Remove from heat; stir in oil just before serving

Don’t add Unnecessary Calories

cashew thickerWanting to thicken up those soups, sauces, and gravies but without adding in the calories? Replace cream with cashews!
Instead of adding heavy cream to thicken up soups, sauces and gravies, try using raw cashews. Simply soak them in warm water for 20 minutes, add to a blender with enough water to cover them, and blend until smooth. Then use equal measurements of “cashew cream” for the cream called for in recipes. Not only is the nut a great thickening agent, but you’ll get an added dose of heart-healthy fats as well!


Still in Need of your Omega 3’s

Bowl of Beans

Mix edamame (green soybeans), pinto, or kidney beans into soups, chili, and salads to boost your intake of the omega-3 fatty acid (alpha-linolenic acid) ALA.

Fortified Milk and Dairy

Children should also get omega-3 fatty acids, although there’s no guideline as to how much. Food sources are preferable to supplements. Omega-3-fortified milk and yogurt might be dairy choices for children who are picky eaters. Many infant formulas now include the omega-3 fatty acid DHA because some research suggests it aids in brain development.

A Splash of Healthy Oil

Choose oils that are high in omega-3 fatty acids for sauteing, baking, and dressing salads. Canola, soybean, and walnut oils are all good choices. Just remember that while omega-3s are good fats, oils are still high in calories, so use them sparingly. And don’t worry: High cooking heat won’t destroy their benefits

Reference: WebMD