Ingredient: greens

Seasonal Veggie Medley

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Seasonal Veggie Medley
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Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
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Instructions
  1. In a large sauté pan, add olive oil and garlic on moderate- high heat for 1-2 minutes, then add onions, turn heat down to moderate and stir frequently until onions are caramelized about 7-10 minutes.
  2. While onions are cooking, wash and chop greens into bite size pieces.
  3. Tender greens like spinach will need less time to cook than hardier greens such as collards so put them in different piles to cook in a progression.
  4. Take out onions and place in a casserole dish.
  5. Add broth and first group of greens, saute until slightly wilted. Saute most tender greens first, take out when done and add to casserole dish. Next, cook hardier greens and add to casserole dish until all greens are cooked.
  6. Add black beans to the greens, cover with grated cheese, mix together well.
  7. Heat in microwave for a minute or two until cheese melts and dish is heated through.
  8. Variations: Instead of garlic cloves, use 3-6 green garlic stems (white stalk to 1 inch of green), minced Use any kind of beans, peas, or greens you like. Can also add cooked meat.

Fall Harvest Veggie Stir Fry

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Fall Harvest Veggie Stir Fry
Use whatever veggies, fresh herbs and cheese you have available. To make this a complete meal, add a protein source like pulse, chicken or maybe shrimp.
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Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 medium sweet potato scrubbed, cut into 4 lengthwise and then sliced into 1/8 slices
  • 1 medium apple cored, chopped
  • 4 cups greens washed and torn into 2 inch pieces
  • 1 large radish chopped
  • 1/8 cup leeks thinly sliced
  • 1/4 cups green onions sliced
  • 1 tsp butter
  • 1 tsp grapeseed oil
  • 1/8 cup chicken or vegetable broth optional
  • 1/4 tsp freshly ground black pepper
  • 1/4 cup Parsley chopped
  • 1/8 cup cheese shredded
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
  • 1 medium sweet potato scrubbed, cut into 4 lengthwise and then sliced into 1/8 slices
  • 1 medium apple cored, chopped
  • 4 cups greens washed and torn into 2 inch pieces
  • 1 large radish chopped
  • 1/8 cup leeks thinly sliced
  • 1/4 cups green onions sliced
  • 1 tsp butter
  • 1 tsp grapeseed oil
  • 1/8 cup chicken or vegetable broth optional
  • 1/4 tsp freshly ground black pepper
  • 1/4 cup Parsley chopped
  • 1/8 cup cheese shredded
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Instructions
  1. Preheat large skillet on medium heat
  2. Melt butter and add potatoes. Cook for 3-5 minutes, tossing so both sides are browned.
  3. Add grapeseed oil and apple, radish, onions and any sturdy greens, like collards.
  4. Stir fry for 2-3 minutes and add broth, if desired.
  5. Add the rest of the ingredients.
  6. Cook until desired consistency is reached.
  7. Stir cheese in until melted and distributed
  8. Voila!

Berry Vanilla Smoothie

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Berry Vanilla Smoothie
Strawberries like all berries are a superfood and this delicious red fruit is high in “berry” many nutrients including Vitamin C, folate, potassium and lots of phytonutrient antioxidants that have anti-inflammatory properties including anthocyanins and polyphenols. Having a cup of berries 3-4 times a week is associated with lower risk of heart disease, cancer and improved blood sugar control for people with diabetes.
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Prep Time 10 minutes
Servings
Ingredients
  • 1 1/2 cup fresh or frozen berries add ½ cup ice if berries are fresh
  • 1/2 cup greens
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup vanilla Greek yogurt
  • 2 scoops vanilla protein powder
Prep Time 10 minutes
Servings
Ingredients
  • 1 1/2 cup fresh or frozen berries add ½ cup ice if berries are fresh
  • 1/2 cup greens
  • 1 cup unsweetened vanilla almond milk
  • 1/4 cup vanilla Greek yogurt
  • 2 scoops vanilla protein powder
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Instructions
  1. Blend until smooth.

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By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.