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Green Eating Makes a Body Good!

We all know we should eat more green foods, but after a few variations on the same salad, juice or smoothie, it’s easy to run out of ideas that excite our taste buds. So, let us give you some suggestions on how to banish the processed food, sugar, and carb habits that lead to fatigue, belly bloat, poor digestion, and constant cravings—Here are some clean “green eating” recipes that will help you look and feel better than ever, no deprivation required!

 

 

No-Stress Pasta Recipe

Makes: 7 servings

1 pound whole wheat pasta

4 garlic cloves, diced

2 tablespoons olive oil

4 tomatoes, chopped

1 cup Greek olives, pitted and sliced

2 tablespoons capers

2 tablespoons chopped fresh oregano

1/4 cup chopped fresh basil

1 pound fresh spinach

Salt and pepper or crushed red pepper, to taste

Cook pasta according to package directions. Drain, but don’t rinse. Saute garlic in olive oil. Add tomatoes, olives, capers, oregano, and basil; simmer for 5 minutes, stirring frequently. Toss in spinach at the last minute so that it wilts but doesn’t cook through. Transfer pasta to a large bowl and toss with sauce. Season with salt and pepper or crushed red pepper. Serve.

Nutrition facts per serving: 340 calories, 12g protein, 56g carbohydrate, 10g fat (1g saturated), 8g fiber.

 

 

Market-Fresh Stir-Fry Recipe

Makes: 7 servings

2 tablespoons olive oil

3 boneless, skinless chicken breasts, cut into strips

1 large onion, chopped

3 garlic cloves, chopped

1/2 teaspoon salt

4 carrots, chopped

1/2 pound mushrooms, quartered

3 small zucchini, chopped

1 yellow pepper, chopped

1 small head broccoli, chopped

1 small head bok choy, cut into strips

2 tablespoons low-sodium soy sauce

1 tablespoon freshly grated ginger

1/2 teaspoon black pepper

Whole-grain brown rice (optional)

Heat oil in a large pan. Add chicken; cook through. Remove from pan and set aside. Add onion, garlic, and salt. Cook until onion is tender. Add veggies, soy sauce, ginger, and pepper; cook, stirring frequently, until slightly softened. Add chicken; cook for 2 minutes. Serve over a bed of whole-grain rice (if using).

Nutrition facts per serving: 184 calories, 22g protein, 14g carbohydrate, 5g fat (1g saturated), 5g fiber.

 

Potato and Chickpea Salad Recipe

Makes: 6 servings

1 1/2 pounds baby or new potatoes

1/2 cup dry white wine

1 tablespoon olive oil

3 tablespoons whole-grain mustard

1 teaspoon salt

1 tablespoon fresh thyme, minced

15-ounce can chickpeas, rinsed and drained

2 scallions, minced

1 small red pepper, diced

Cut potatoes into quarters and cook in salted, boiling water until softened. Drain and set aside. In a small bowl, whisk together wine, olive oil, mustard, salt, and thyme. Transfer cooked potatoes to a large bowl. Add chickpeas and pour dressing over the top. Toss to coat. Stir in scallions and red pepper.

Nutrition facts per serving: 190 calories, 5g protein, 31g carbohydrate, 4g fat (<1g saturated), 5g fiber.

 

Southwest Polenta and Vegetables Recipe

Makes: 7 servings

1 medium onion

1/2 pound button mushrooms

3 small zucchini

1 red pepper

1 tablespoon extra virgin olive oil

4 garlic cloves, diced

1 1/2 teaspoons salt

2 cups corn (frozen or fresh)

14-ounce can black beans, drained and rinsed

14-ounce can diced tomatoes

1 teaspoon fresh thyme

1/2 teaspoon chili powder

1 teaspoon cumin

1/2 teaspoon black pepper

18-ounce packaged polenta “log”

2 cups shredded Romano cheese

Cooked spinach (optional)

Chop onion, mushrooms, zucchini and pepper. Preheat oven to 350 degrees F. Heat oil in a large pan.

Saute onion and garlic with 1/2 teaspoon salt for about 2 minutes, or until just soft. Add mushrooms, zucchini, and red pepper; saute for 3 minutes.

Add corn, black beans, tomatoes, thyme, chili powder, cumin, pepper, and remaining salt; simmer for 5 minutes, stirring frequently. While the vegetables cook, lightly oil the bottom of a casserole dish. Slice polenta into 1/2-inch rounds and arrange across the bottom of the dish. When vegetables are cooked but not soft, spoon across top of polenta. Top with cheese and bake, uncovered, for 15 minutes. Serve plain or on a bed of spinach.

Nutrition facts per serving: 342 calories, 23g protein, 38g carbohydrate, 13g fat (7g saturated), 7g fiber.

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