A Lesson from Popeye

 

Get this. 

A new Swedish study done on mice found that nitrates, like those found naturally in spinach, beets (yes, dad), chard and lettuce had a "powerful effect" on boosting muscle strength. One group of mice was given water enriched with nitrate for a week and their muscles, compared to the control group, were much stronger at the end of the week...particularly in their legs and feet. Better yet, they had higher concentrations of two proteins involved in the body's calcium balance - which is important in muscle contraction. These stronger mice were given an amount of nitrate that is equal to what a human would get from 7 to 10 ounces of fresh spinach. 

So what are you waiting for...go eat some spinach!

Almond-Crusted Warm Goat Cheese Salad with Cherries 

 Spinach Ricotta Quiche

Spinach & Chicken Stir Fry with Raspberries

 

Making It Your Own

It can be overwhelming to take a recipe and make it healthier. Sometimes you don't know how much to change, what to keep the same, and what to expect when it turns out!

Well, last week my family got a Papa Murphy's pizza. I have to commend Papa Murphy's - I think it is fabulous that they offer lots of choices (like thin crust and loaded with veggies), and it is always fresh!

So my mom brought home a pepperoni pizza. One thing they could work on is cut down on the pepperoni coverage...seriously!

So I took it upon myself to make it my own - a bit healthier version! First I cleared off all the pepperoni and threw away over half. Yes, I threw them away. The ones left over I popped into the microwave to cook the pepperoni a bit. This makes it so when you cook the pizza, there is much less grease!

After cooking the pepperoni, I placed them back on half the pizza. Then on the other half I made a spinach and chicken mix on the stove in a bit of olive oil. Then I covered the other half with that mix and the cheese. Check it out!

When it was time to eat I put it in the oven and cooked it just like normal. It was great! And a really simple swap.

See, making healthy changes doesn't have to be hard!

~What changes do you make when cooking or baking to make it a little healthier?

Vary Your Greens

I’ve been on the “green smoothie” kick for a few years now.


I love it.

I crave them every day, and I love how I feel after I have one.

But I’m not very good at branching out…I pretty much put the same old spinach and fruit combo every day. So when I cam across this article on other options for greens in smoothies, I loved it. Here are some of the other options I learned about:

Swiss Chard – Similar to spinach in the texture and the way it blends. Swiss chard is an excellent source of vitamins A, C, K magnesium, manganese, potassium and iron. It has a slight salty aftertaste, but that often can’t be tasted with other fruits in the mix.
Collared Greens - Collard Greens have tough leaves that taste slightly bitter, but are easily masked by fruit in a green smoothie. They are a great source of vitamins A, C, K, folate, manganese and calcium! Know to help in detoxing and supporting the heart, lungs and immune system.
Parsley – There are two kinds of parsley…curly and Italian. Italian is less bitter and works best in smoothies. It is a great source of vitamins A, C, K and folate as well as iron and calcium.
Dandelion Greens – Looking to make a detox smoothie? Dandelion greens are where it is at! Dandelions are used to cleanse the liver and gallbladder and to help support kidney function. They may help stabilize blood sugar and lower bad cholesterol. Dandelion greens are an excellent source of vitamins A, C, E, K, calcium and iron. Since they have a slight bitter taste, be sure to add some sweet fruit like berries or bananas.
Kale – We already know kale chips are delicious. But you can also add kale to smoothies! They are a great source of calcium. Since they are a bit tougher than other greens, a quick chop before the going in the blender is a good idea.

Get blending!

~What are your favorite greens to add to your green monsters?