Go For Spring Greens For Better Health And Weight Control

Posted on March 25, 2013 | by

Leafy spring greens such as kale, chard and spinach contain a plethora of vitamins and minerals as well as calcium, dietary fiber and omega-3 fatty acids along with a nice dose of antioxidant plant chemicals such as beta-carotene, lutein and zeaxanthin.

At just 10 to 25 calories per cup, dig into spring and get ready your beach bodies ready!

Mixed Spring Greens with Lemon, Shallot, and Mustard Vinaigrette

A simple way to dress a fresh bowl of mixed salad greens.

Ingredients

  • 2 tablespoons fresh lemon juice
  • 2 small shallots, peeled and minced
  • 2 teaspoons Dijon mustard
  • 1/2 cup extra-virgin olive oil
  • Salt and pepper to taste
  • One 5-ounce container mixed salad greens

Method

In bowl, whisk together the lemon juice, shallots, and mustard. Slowly whisk in the olive oil. Season to taste with salt and pepper. Toss with mixed salad greens. Serve immediately.

Serves 5

NUTRITION

Per 1 ounce salad greens and 2 tablespoons vinaigrette:

Calories: 128

Fat: 14 g (0 g EPA, 0 g DHA, < 1g ALA)

  • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 18 mg
  • Carbohydrate: 2 g
  • Dietary Fiber: <1 g
  • Sugars: <1 g
  • Protein: 1 g

Recipe excerpt from the book: Prevent a Second Heart Attack (Three Rivers Press, 2011).


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