March 2017

- Get your Greens -

 5 Kid Friendly Ways to Incorporate more Greens in your Diet

(No leprechaun luck needed!)  

Smoothies

Adding green vegetables to your favorite smoothie recipe is one of the easiest ways to get “hidden” vegetables in your diet. Try adding things like kale or spinach to a strawberry banana smoothie or a blueberry, chia, and almond milk smoothie to get a wide variety of colors and flavors in your meal.

Soups

To make your soups more healthful you can add lots of green vegetables. Cooking them in a soup helps diminish their usually strong flavor. You can add foods such as shredded brussel sprouts, broccoli, green onion, or cabbage to soups to give them some crunch or extra zip. If you want to make a creamy soup without adding milk you can do so by blending up an avocado and adding a little bit of broth at a time and then incorporating that into the rest of the soup.

Kale chips

Kale chips are a simple and tasty snack with a lot of crunch. Preheat the oven to 400 degrees. Take a cookie sheet and rip the kale apart taking it off of the stems and lay these pieces on the cookie sheet. Take one to two tablespoons of olive oil and spread it out over the pieces of kale. Sprinkle with your choice of spices including, salt, pepper, crushed red pepper, ground mustard, garlic or onion powder, teriyaki, or soy sauce. Place in oven for 15-20 min and watch closely to make sure they do not burn. The kale chips should be a similar consistency to dried seaweed.

Veggie Egg Scrambles

Veggie egg scrambles are an easy addition to your normal breakfast of scrambled eggs. Taking different bell peppers, tomatoes, onions, broccoli, and spinach and sautéing them before adding the scrambled egg mixture to the pan makes them nice and tender. For reduced fat and increased protein use egg whites.

Hummus Sandwich

Green Hummus Recipe:

INGREDIENTS

1.      2 cups spinach

2.      1 cup arugula

3.      1/4 cup cilantro

4.      1/4 cup green onion, diced

5.      2 garlic cloves

6.      1/4 cup lemon juice

7.      1 cup olive oil

8.      Salt and pepper

9.      4 cups garbanzo beans

DIRECTIONS

1.      In the bowl of a food processor, combine spinach, arugula, cilantro, green onion, garlic cloves, lemon juice, olive oil, and salt and pepper. Close the top, and process until greens break down. Add garbanzo beans, and process until smooth and creamy. Adjust the seasoning before serving, if necessary.

Taking this hummus you can spread it on whole grain bread adding your favorite veggies or sliced turkey for a filling and green enriched meal! 

 


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