Here are our top 5 super veggies that should always be in your salads!
Have you ever thought about taking a look at your shopping bag and counting the colors of what you bought? It sounds strange but … you should notice how the rainbow spectrum is present in your daily life!
Tomatoes, beets, peppers, they bang their bright red in your face. But what can we say about green?
1 • Kale – considered one of the most nutritious vegetables due to its many vitamins, minerals and antioxidants. Antioxidants such as lutein and beta-carotene reduce the risk of diseases caused by oxidative stress. To take full advantage of all that kale has to offer, it is best to consume it raw, as cooking can reduce its nutrient profile.
2 • Microvegies – produced from the seeds of vegetables and aromatic herbs. Despite their small size, they are full of color, flavor and nutrients. In fact, one study found that microwaves contain up to 40 times more nutrients than their mature counterparts.
3 • Green cabbage – a good source of calcium and vitamins A, K, B9 and C.
4 • Spinach – not only rich in vitamins, fiber and antioxidants, but can be easily incorporated into a wide variety of dishes, including soups, sauces, smoothies and salads. They are also rich in folate, which plays a key role in the production of red blood cells.
5 • Rocket salad – has a slightly peppery taste and small leaves, which can easily be added to salads or used as a garnish. Like other green leafy vegetables, it is packed with nutrients such as pro-vitamin A, carotenoids, vitamins B9 and K.
And yes, we know, when it comes to eating all of these vegetables, it’s easier said than done. There are days when even the healthiest of eaters can’t even come up with the idea of another salad plate. We have prepared some tips that may help you introduce these healthy veggies into your meals:
Wraps – your favorite ingredients such as fillings rolled between lettuce leaves, can be a great option for a healthy snack or dinner.
Smoothies – Whenever you make a smoothie, be sure to add a handful of spinach or a couple of stemless kale or chard leaves. If you’re concerned about spoiling the taste, include a handful of fresh or frozen fruit. Berries, such as raspberries and blackberries, do an excellent job of covering the taste of vegetables.
Toppings – Chop leafy greens very finely and sprinkle them in between or on top of other dishes.
Sauces – mix chopped or baby vegetables into tomato-based pasta sauces during the last few minutes of cooking; cook until vegetables are tender.
Pan fried – add chopped leafy greens, sprinkle with desired herbs and spices and saute until tender. Drizzle with lemon juice and a dash of Parmesan or toasted sesame oil for an Asian-inspired diet dish.
It is important to note that green leafy vegetables are low in calories, but high in fiber, vitamins and phytonutrients; vegetables have an incredible effect on your health, in more ways than you might suspect. I hope this article has inspired you to eat delicious and healthy vegetables! What do you like most about this list? Let us know by commenting.
Let’s shake things up a bit with this tasty Panzanella salad! This fresh veggie salad has the flavor of tradition and the incredible texture of Kale!
This interesting panzanella salad may be unconventional but it is certainly delicious. With tender kale accompanied with toasted garlic topped croutons, it’s one of those salads that you sit at the table with only one purpose, greedily devour the whole dish!
PANZANELLA SALAD WITH KALE
INGREDIENTS
500g kale, chopped
130g Garlic Crostini
50g Red Onion, thinly sliced
300g Baby Tomatoes SIPomato
40g crumbled feta
Fresh chopped basil for garnish
Lemon dressing
3 tablespoons of extra virgin olive oil
1 lemon, squeezed
1 tablespoon of white wine vinegar
Salt and black pepper
Homemade croutons
130g Bread cut into cubes
½ tablespoon of extra virgin olive oil
¼ teaspoon of Garlic powder
Salt and pepper
METHOD
For the homemade croutons: preheat the oven to 180 ° C. Cut the bread into cubes and put it in a bowl with oil, salt and pepper, mix well and spread it on a baking sheet lined with parchment paper. Cook for 10-12 minutes or until golden and crunchy. While the croutons are cooking, prepare the salad dressing by combining the ingredients in a small bowl, blend and set aside. Wash and dry the kale and chop the leaves, add them to a large bowl. Pour a little seasoning (about 1/2 teaspoon) over the kale, stir until all the leaves are wrapped in the seasoning. Thinly slice the red onion, cut the SiPomodoro in half and the fresh basil into julienne strips. To give the crunchy taste, place about ⅓ of the croutons in a plastic bag or between two paper napkins, like a rolling pin to crush them into small pieces to sprinkle on the salad just before serving. Garnish the cabbage with tomatoes, red onion, whole croutons and basil. Pour over the dressing and mix well. Then sprinkle the crumbled feta and mashed croutons on top.
Enjoy your meal!
NOTE
The nutrition facts below are estimated using an online recipe nutrition calculator. Adjust according to your needs and enjoy!
The recipe is for 4 side dishes or 2 salads as a single dish.
NUTRITIONAL VALUES
Calories: 206 kcal, Carbohydrates: 15 g, Protein: 6 g, Fat: 15 g, Saturated fat: 3 g, Polyunsaturated fat: 4 g, Monounsaturated fat: 8 g, Trans fat: 1 g, Cholesterol: 11 mg, Sodium : 381 mg, Potassium: 485 mg, Fiber: 5 g, Sugar: 4 g, Vitamin A: 7426 IU, Vitamin C: 88 mg, Calcium: 257 mg, Iron: 2 mg
