The one nutrition mantra that we have all heard time-and-time again is to eat our daily recommended servings of fresh fruits and vegetables! My family and I are big lovers of all types of leafy greens and in the spring and summer we love making various themed salads topped with a little protein for a light, super nutritious meal.

When choosing leafy greens, choose organic whenever possible. I would like to give Dole® a big shout out and thank you for providing me with samples of their Organic Salad Mixes. I had the opportunity to try the Organic Baby Spinach and Arugula mix as well as their Organic Apple Dijon Salad Kit. Both were delightfully, fresh and delicious.

Give Greens a Chance 😊

Leafy greens are low-carb, low-calorie powerhouses of nutrition. Did you know that per cup, there are only 35 calories in Swiss Chard? Yet, there is also 15 percent of your daily fiber, which means it can help you to feel full after eating it. You’ll also get 60 percent of your Vitamin A, 42 percent of your Vitamin C, 22 percent of your Iron, 10 percent of your daily Calcium and 7 percent of Protein. Experts say the best way to lose weight is to focus on “Leafy Greens and Lean Protein.” Here you will get the best bang for your buck!

Why Leafy Greens Are Good for You…

Vitamins & Minerals: Leafy greens are full of Magnesium (which helps to convert food into energy), Calcium (which is essential for normal neurotransmitter function), Vitamin E (which helps to keep the skin healthy), Manganese (which aids mitochondria function), Folate (which helps to prevent tube defects in babies & heart diseases), and Betaine (which can aid liver function).
Cruciferous Veggies May Lower Your Risk of Cancer: The American Institute of Cancer Research says that the glucosinolates, crambene, indole-3-carbinol and isothiocyanates compounds in leafy greens may be especially protective against mouth, pharynx, larynx, esophageal and stomach cancers.
Healthy Immune System: The phyto-nutrients and antioxidants in leafy greens support wellness!
Heart Health: Loma Linda University research found that leafy greens may reduce one’s risk of cardiovascular disease by more than 11 percent.
Weight Management: There are very few foods that contain such low calories and carbs, yet offer so many health benefits. The fiber will help you feel satiated longer.

11 Types of Leafy Greens (& how To Eat Them)

Kale – Rub with olive or sesame oil, garlic and broth. Cook for a few minutes.
Collards – Saute or blanch and use as wraps.
Turnip Greens – Steam for 5 minutes and toss with olive oil, sea salt, a clove of garlic and lemon juice.
Swiss Chard – Add to sauteed onions and mushrooms.
Spinach – Add to grain free pasta, casseroles, soups and salads. Use fresh or frozen!
Mustard Greens – Tone down spice with a splash of vinegar or lemon juice toward the end of cooking.
Broccoli – Add to stir-fries, dip raw florets in coconut yogurt dressing, include in an omelet, or mix into grain free pasta!
Red/Green Leaf/Romaine Lettuce – Eat in a colorful salad, adding chicken, turkey or garbanzo beans for protein.
Cabbage – Boil, add to a stir-fry, shred into a slaw, or roast with garlic and olive oil.
Arugula – Add to a salad with cucumbers, olives, shredded cabbage, roasted peppers and top with olive oil and fig balsamic vinegar.
Other Green Lettuces – Add to grain free tortillas, salad or eat on your grass-fed hamburger.

Once again, I would like to thank Dole® for their line of Organic Salads helping us all to get one step closer to vibrant health.

To learn more about Dole® Organics, click here. Look for Dole’s Organic Salad Mixes and Kits at your local healthy market.

For more delicious salad-making ideas, check out the video below…

So I thought it would be fun to do a giveaway, and to enter, you need to leave a comment and tell me, which Organic Salad Mixes appeals to you most.

Make sure you are eligible to enter based on my Sweepstakes Rules. Entries must be received by 11:59pm on Sunday, May 14, 1027 to be eligible for prizes. I’ll choose a winner on Monday!

Your prize will be Dole salad (coupon) including Dole plate and Dole bag!
Resources:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
http://www.marksdailyapple.com/why-you-should-eat-leafy-greens/#axzz1yXiAEWrX
http://www.aicr.org/foods-that-fight-cancer/foodsthatfightcancer_cruciferous_vegetables.html
http://www.3fatchicks.com/five-health-benefits-of-leafy-greens/
http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated