Eat a Dark Green Leafy Vegetable Daily

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Eat a Dark Green Leafy Vegetable Daily

You don’t have to root around outdoors for wild greens if you don’t want to.

Lots of different greens are now available in supermarkets, farmers markets, and CSAs, including mustard greens, collard greens, kale, spinach, bok choy, turnip greens, beet greens, watercress, romaine lettuce, green leaf lettuce, and arugula.

The nutrition profile of dark green leafy vegetables is off the charts.

That’s why we recommend you include a serving in your diet every day.

These plants are rich in essential vitamins and minerals, including calcium – which can be a challenge for the plant-powered eater to obtain – and phytochemicals, like beta-carotene, lutein, zeaxanthin, and chlorophyll.

No wonder green leafy vegetables have been linked with reducing inflammation and oxidation, which promotes heart and bone health and even helps protect against age-related eye disease and cognitive decline.

Make sure each day includes a healthy dose (1/2 cup cooked or 1 cup raw) of green leafy vegetables.

Saute greens as a side dish or a topping for tortillas, grits, or grains; toss tender baby greens into salads; and stir greens into soups, stews, and casseroles.

Recipe of the Day:  Tuscan Fusilli With Swiss Chard and Fava Beans

Active Preparation Time:  13 minutes

Total Preparation Time:  20 minutes

Green leafy vegetables are brimming with good health and flavor, and are also a classic ingredient in many traditional dishes like this simple Tuscan pasta.

Since most of the other ingredients can be kept on hand, you can whip up this one-dish meal in minutes.

Just pick up some Swiss chard and mushrooms at the farmers market or supermarket, and you’re good to go.

That’s why this budget-friendly meal should become one of your favorite go-to meals on those busy nights – you’ll get in your daily greens allotment faster than you could order takeout!

Makes 8 servings (about 1-1/8 cups each)

4 cups water

8 ounces uncooked whole grain fusilli pasta

1 tablespoon extra virgin olive oil

1/2 medium onion, diced

3 medium garlic cloves, minced

1-1/2 teaspoons dried oregano

1/4 teaspoon smoked paprika (see Notes)

1-1/2 cups sliced mushrooms

1/4 cup sun-dried tomatoes, chopped

One 15-ounce can fava beans, no salt added, rinsed and drained (see Notes)

One 10-ounce bunch rainbow Swiss chard, sliced (about 9 loosely packed cups; see Notes)

Pinch of kosher salt, optional

*Use as many organic ingredients as possible.

1.  Fill a medium pot with the water, cover, and bring to a boil over high heat.  Decrease the heat to medium, add the pasta, and cook for 7 minutes, until al dente.  Drain the pasta and return to the pot, covered, to keep warm.

2.  While the pasta is cooking, heat the olive oil in a large skillet or saute pan over medium heat.  Add the onions, garlic, oregano, and paprika and saute for 4 minutes.

3.  Add the mushrooms, tomatoes, and fava beans and saute for an additional 3 minutes.

4.  Add the Swiss chard and cover the pan.  Cook for 2 minutes, then remove the lid and cook, stirring, for an additional 2 minutes – just until the chard is wilted but still bright green.

5.  Stir the pasta into the vegetables in the pan to heat through.  Taste and add a pinch of kosher salt, if desired.

6.  Serve immediately.

Notes:  Decrease or increase the amount of paprika to adjust the dish’s zest.

If you’d like to use fava beans cooked from scratch, add 1-3/4 cups in step 3.

If rainbow chard isn’t available, try another variety, like traditional green Swiss chard, or substitute another green, like dandelion or mustard greens.  If you’d like to use frozen greens, add 10 ounces, thawed and drained, in step 4 and cook just until heated through.

Variations:  You can substitute any other pasta shape, like fettuccine, rotini, or farfalle (cook according to package directions).  You can also replace the fava beans with another kind, like cannellini, kidney, or an heirloom variety.

Per serving:  178 calories, 3 g total fat (0.5 g saturated), 105 mg sodium, 33 g total carbohydrates (4 g sugar), 6 g fiber, 9 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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