Kale

• High in vitamin C to keep the immune system healthy
• Loaded with powerful antioxidants and cancer-fighting properties
• Great source of vitamin K, which is needed for good bone health
• Good source of fiber and calcium

Warm Kale Salad Recipe:

Delicious and nutrient-dense kale salad, with cheese for a healthy dose of calcium, and sunflower seeds for some vitamin E!

Serves 2:

• 1 tablespoon olive oil
• 2 cloves minced garlic
• 1 bunch Kale
• 1 tablespoon lemon juice
• 2 oz parmesan or Romano cheese
• 2 tablespoons sunflower seeds (or replace with another seed/nut if you don’t like sunflower)
• Salt and pepper to taste

Instructions:

1. Heat up the oil in a large saucepan, and add the minced garlic
2. Tear the kale into small pieces, and discard the stems
3. Add them to the oil and toss to coat
4. Cook the kale over medium heat for a few minutes, until the leaves soften.
5. Toss juice of the lemon, shredded cheese, sunflower seeds
6. Add salt and pepper to taste. Serve warm!

Other ways to enjoy Kale?

• Cook it, steam it, or roast it
• Throw it in your smoothie
• Make yummy kale chips
• Toss into a stir-fry with other nutritious vegetables and your choice of meat

Red Leaf Lettuce

• High in vitamin A- important for eye health, as well as skin and immune support
• Good source of potassium
• High in vitamin C and calcium
• Good source of fiber

Red-Leaf Lettuce Salad with shallot vinaigrette dressing:

A simple, crisp, and hydrating salad that you can whip up last minute

Serves 6:

• 1 large head red-leaf lettuce
• 1 large shallot, minced
• 2 teaspoons white-wine vinegar
• 3 teaspoons dijon mustard
• 3 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Tear or cut lettuce into pieces. Place into a large bowl.
2. In another bowl, stir together shallot and vinegar and let stand 10 minutes. Whisk in mustard, oil and salt and pepper to taste until blended. Drizzle into the bowl of lettuce. Toss.
3. Add on top your choice of avocado (healthy monounsaturated fat), pomegranate seeds (great antioxidant source) or walnuts (healthy omega fat) for a crunch!

Other ways to enjoy red leaf lettuce?

• Add some color to your sandwich
• Make lettuce wraps in place of tortillas
• Juice it as part of your morning juice!

Swiss Chard

• Contains ample amounts of vitamin K and A
• Has a variety of B vitamins
• Good source of vitamin B9, also known as Folate, which is needed to form healthy cells
• Good source of magnesium and potassium

Raw Swiss Chard salad with lemon, parmesan, and breadcrumbs:

A beautiful and delicious way to enjoy this powerful superfood!

^{About 2 servings:}

• 1 bunch Swiss chard
• 1/2 cup olive oil
• 1 1/2 cup fresh gluten-free breadcrumbs
• 1 clove garlic, minced
• Sea salt to taste
• 1 lemon
• 3/4 cups grated parmesan or pecorino. Substitute with nutritional yeast for a dairy alternative that has a similar cheesy taste

Instructions:

1. Rinse Swiss chard well with water. Dry leaves
2. Cut and discard about 1/2 inch off of the bottom of the stems, then cut stems into ribbons. Continue until leaves are shredded. Put leaves into a large bowl
3. Warm 1/4 cup olive oil into a skillet over medium heat. Add the breadcrumbs and cook, stirring frequently, until they are crispy and golden brown.
4. Stir in the garlic, and let them toast for another minute. Remove from heat
5. Zest the lemon into the bowl of chard. For the lemon dressing, juice the lemon into a small bowl. Add some sea salt. Slowly whisk in 1/4 cup of olive oil.
6. Add the parmesan and about 2/3 of the lemon dressing to bowl. Toss in toasted breadcrumbs and serve warm.

Other ways to enjoy swiss chard?

• Sauté it with olive oil
• Use it in hearty soups and stews
• Put it in your tacos as a topping!

Broccoli Rabe

• Loaded with vitamins A, C, and K
• Variety of minerals like calcium, folate, and iron
• High in antioxidants and a great source of fiber
• Contains strong anti-inflammatory properties and can help protect your heart

Simply Sautéed Broccoli Rabe:

A simple yet delicious healthy dish that will make you a new fan of this powerful green!

• 2 lb broccoli rabe, washed and finely chopped
• 2 garlic cloves
• 1 small onion
• 1/4 cup olive oil or coconut oil
• Lemon (Optional)

Instructions:

1. Sauté the garlic and onion in oil until golden and softened. Add the broccoli rabe, sauté for about 2-3 minutes, cover, and then let steam for 4-5 minutes
2. Salt and pepper to taste
3. A squeeze of fresh lemon juice to taste
4. Serve warm!

Other ways to enjoy broccoli rabe?

• Chop it up and add it to your salad
• Throw it on a baking sheet and into the oven with olive oil for a crispy, crunchy side
• Add it to your pasta dish!