Thursday, December 1, 2011

Sneak More Nutrition Into Your Meals by Robert D. Franklin

This is a great way to "sneak" more nutrition into certain types of dinners. This can also help you get leaner, because higher nutrient density in your meals means lower appetite and controlled cravings for later.

There are green veggies such as kale, mustard greens, bok choy, swiss chard, and the like, that are absolutely the most nutrient dense vegetables on earth.

However, sometimes it's hard to think of ways to use them in mealtime cooking. Of course you can always get lots of lettuce and spinach in salads, but the greens like kale, bok choy, mustard greens, and swiss chard are WAY more nutrient-dense than lettuce and spinach.

So here's some ways to sneak these lovelies into your meals.

I'm sure there are numerous other recipes you can use this for, but it could be wonderful using them in soups and Italian tomato sauces.

Take a good amount of bok choy, kale, mustard greens, and/or swiss chard and throw them whole (not chopped) into tomato sauce or a large batch of soup broth. You could also throw in some chunks of onion and maybe some zucchini into the pot.

Then, after having that simmer for a while and having them softened up, take out the whole portions of the greens and the onion/zucchini and throw everything into a big blender. Blend the greens smooth with the onion and pour the mixture back into the simmering tomato sauce or soup. Of course, tomato sauce meals usually also have some grass-fed beef sausage, but that would be optional.

Pureed and blended into the sauce or soup actually makes a pretty delicious mixture and also adds TONS of nutrient density to meals that helps satisfy your appetite and, in turn, get leaner.

Another benefit using the blender method after being softened is that you actually absorb more vitamins and minerals, as the pureed greens are easier for your body to fully digest compared to just chewing them normally.

And this idea is a home run if you have kids... as this is truly a way for you to "sneak" more greens into your kids meals without them even knowing you added them to the soup or sauce (as long as you did a good job with seasonings and recipe).