First of all it’s OK to admit it: You’re getting tired of eating greens like kale.
Or maybe you didn’t like the leaves on kale all that much to begin with? Either way, the trendy super-green has definitely had its 15 minutes of fame. Just recently, health-conscious New Yorkers getting ready for the big storm lost it when stores ran out of kale. Rumors of a shortage of kale last year were all over the news, therefore inspiring a parody. People have even been naming their children kale. Naming their children after leafy greens is just wrong. Leafy greens or the leaves in kale make it high in vitamins and minerals. Kale is popular with healthy eating.
Furthermore, our kale obsession has gotten way out of hand. Healthy eating or not: There are lots of other vegetables with nutritional super powers. Here are some greens to try that are just as high in vitamins and minerals.
Bok choy is just as good as kale and a great choice of greens. If you want to stick with leafy greens, give bok choy a chance. The Leaves of these Asian greens are very rich in calcium, a decent source of iron and magnesium. Bok choy is also very high in vitamins A and C. As a Nutritionist and Personal Trainer here’s my message. To absorb the vitamin A, pair it with some omega 3 fat, the leaves will absorb the vitamins. Cold-pressed sesame oil with garlic would be delicious on the leaves. Cook the bok choy and garlic with a little bit of olive or coconut oil. The bok choy will cook better with added omega 3 fats. Then drizzle with sesame oil right before removing the skillet from the heat. Cooking a meal like this will be high in vitamins and rich in omega 3’s. Healthy eating is important for your longevity.
Another great choice of greens is Swiss chard. Swiss chard has leaves that are rich in vitamins A and C, as well as vitamin E. Minerals such as iron and calcium are also in the greens for your healthy eating. Basically, the leaves have all the vitamins and minerals you need, and adds a pungent, almost salty flavor. Plus, you can prepare the greens on swiss chard the way you do kale. Easily interchangeable with kale with recipes, you can keep the other ingredients the same. In conclusion you will have a fresh new take on your favorite greens which are full of vitamins.
Cabbages are a fantastic green, furthermore the leaves are very rich in vitamins C and K. Try purple cabbage which is also very high in vitamins for a shot of color in a salad. Add shredded savoy cabbage to a stir fry and get another dose of vitamins and minerals. For something different, look for real, fermented sauerkraut at farmer’s markets and health-food stores. Fermentation will allow you to get even more of the abundant vitamins and nutrients in the cabbage. Be sure the label says the cabbage is fermented; you don’t get the benefits from the cabbage leaves otherwise.
Collard greens are another one of the leafy greens very high in vitamins and minerals. They’re nutritionally similar to kale, rich in vitamins A, C, and K. Most noteworthy you can use the leaves on the collard greens to make wraps. Simply cut the stems off the leaves and slice out the tough stems. Submerge the leaves one at a time in a large skillet. Simmer the greens in salted water for about 30 seconds. Remove the leaves and place in a bowl of ice water to stop the cooking. Carefully pat the leaves dry with clean kitchen towels. Fill the leaves with healthy sandwich or burrito fillings and wrap up as you would a tortilla. Collard greens leaves are delicious, filling and great if you have gluten intolerance. In addition the leaves are rich in vitamins as well as medicinal.
Consider cauliflower, if you want to go beyond leafy greens for your vegetable fix. This cruciferous vegetable is a cousin to broccoli, Brussels sprouts, bok choy and kale. Loaded with vitamins C and K, cauliflower helps ward off cancer. Most people find it bland and that’s actually a plus: Loaded with vitamins and minerals the neutral flavor makes it versatile. You can roast it as well as steam it and as a diet guru I like to steam it. To roast cut the veggie into florets, toss with oil, season with salt and pepper. Spread on a baking sheet and roast at 400ºF for about 30 minutes, or until browned. Stir it once or twice or roast the whole head for a nice presentation. You can mash the cauliflower, in place of potatoes while getting a good dose in vitamins for healthy eating.
Beets are on the sweeter side are, which bring vitamins and minerals like potassium and manganese. Furthermore, Beets also have folic acid, vitamin C and are very high in fiber. That bright red color tells you they’re rich in antioxidants. Plus, they may help bolster memory and concentration. Who couldn’t use that? If the beet greens are fresh, don’t throw those out! Beet greens or leaves are very high in vitamins. You can chop and sauté the leaves with garlic for a quick side dish. Roasting the beets themselves is another great way to get your vitamins and minerals. (Same way you would the cauliflower). In addition you can shred them raw, mix with shredded carrots and a dressing for a quick, refreshing salad. Make your own dressing by mixing olive oil with cider vinegar, a bit of grated ginger and salt and pepper. Finally, you can buy these pre-roasted and vacuum-sealed at the supermarket. As a result you just toss them into a green salad for a good time saving shortcut. Consequently you sacrifice not getting the leaves for the convenience.
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