You might think going greener diet is hard for us to do but when you start and keep doing it daily you will find that you not only save you some bucks but will enjoy the green leafy vegetables’ bodybuilding minerals and later have a healthy body as well.
Following are the green vegetable family, arugula, romaine lettuce, mesclun mix (or “spring mix”), spinach, kale, collard, turnip and mustard greens, watercress, chard, broccoli rabe, and Chinese broccoli.
There are so many options that out of these green veggies we can make a sumptuous healthful food on our table daily.
Lots Of Nutritious Benefits
Considering the green leafy vegetables will give you big savings and not only that but in as much as they are rich in nutrients, you will be getting the fibers, minerals, vitamins with less in calories.
Speaking of nutrients, well they contain high value of antioxidants such as vitamin A and Vitamin C, and vitamin K, potassium and iron. They are also a great source of fiber.
These nutrients provide many benefits during winter time where the weather is so cold that they boost our immune system to fight the cold weather that our body will sustain and it will keep our heart healthy.
The fiber that these green leafy provide will let us stay satisfied longer because of these nutrients that stay longer in our stomach and will result in weight loss.
Food For The Brain
As our body grows older it is important to take advantage of the benefit of these green leafy because this will preserve our memory and the thinking power with just one serving per day. By adding the green leafy vegetables in our daily diet, we are protected from falling into dementia.
As per the test conducted there are many people who consume green leafy vegetables that have a small decline in memory loss and thinking power than those seldom or that do not consume at all.
More Veggies More Benefits
Now talking about how much of, the green veggies should fill the plate on every diet, it is said that at least one-half of the plates should be filled with the green vegetables. Now the other half of the plate should be filled equally with protein and carbohydrates in particular with whole grain.
The half-plate serving of green leafy vegetables is a simple salad, and half other types of vegetables, such as grilled peppers, asparagus, peas, green beans or squash. A good suggestion to start your meal is by eating vegetables first so you’ll have less of an appetite for sweet foods.
When preparing these green veggies bear in mind that if you overcook it by leaving it to boil in the water for long the result will be that most of the vitamins will leach out into the water and you will no longer have the nutrients that you expect from those veggies.
So in order to gain the benefits of the nutrients present in those green leafy vegetables, it is better to consume them raw, like making a salad or just steam them lightly so that their vitamins and minerals will still be retained, rather than immersing them into boiling water.
Here are a few suggestions about going green.
- Like an appetizer, stuff button mushroom caps with sautéed spinach and top with a light sprinkling of Parmesan cheese.
- For dinner time a fresh romaine or mesclun salad tossed with fresh, crisp veggies like carrots, bell peppers, radishes, and cucumbers.
- Avoid serving heavy cream-based soups, instead, whip up a refreshing watercress soup.
- Stuff rice and pasta with kale, broccoli rabe or mustard green to make greener dishes.
- Saute the spinach, kale or collard greens in olive oil or sunflower oil and add a small amount of seasoning like pepper, garlic, red pepper flakes, lemon and more.
- Now to recharge your energy booster you can make a smoothie by blending spinach or kale with your favorite fresh fruits.
If you want a big slash on your budget you can take advantage of going green and not only that you will still get the many benefits that those greens will give you in promoting a good healthy body.
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