According to a 2014 Centers for Disease Control and Prevention study in Preventing Chronic Disease, one vegetable stands head and shoulders above the competition, though it is one that probably isn't on your weekly shopping list. If you want to really maximize the nutrient density in your diet, it turns out you ought to be eating more watercress.
There's something about those heads of butter lettuce at the store or spring farmer's market: the bright green always looks so enticing! I'm one of those people who can't resist buying them, even if I don't have a plan yet. So here's a simple recipe I created to make it taste amazing: my butter lettuce salad!
Greek salads are incredibly underrated, whether you're making them at home for yourself or ordering one from your favorite local Greek spot alongside your favorite Greek dishes. A Greek-style salad is usually packed with fresh ingredients - think lettuce, red onion, Kalamata olives, cucumbers, a basic vinaigrette - and topped with the one ingredient that makes Greek salad, well, Greek salad: feta cheese. It's fatty, milky, salty, and flavorful, elevating the entire mouthfeel and giving you reason to order yours with extra on top.
Dynamic duo beans and greens come together again in this pantry-friendly soup. Toasted garlic, tomato paste, and smoked paprika boost store-bought vegetable stock (use a base like Better Than Bouillon for superior potency) into a rich broth. Chickpeas and Swiss chard hang on to their texture in the brew, but use whichever white beans and hearty greens speak to you.
These Middle Eastern chickpea balls are so meaty and satisfying, I feel like I could eat them every day! One of my favorite ideas for how to eat them is this falafel salad. Make a batch of my baked falafel, then layer them with crunchy veggies and top with a creamy, zingy tahini dressing. You can also use purchased frozen falafel, or even repurpose takeout leftovers! This one is a massive hit with my family.
This crucial one-two step not only alters kale's texture but also causes the assertively bitter compounds to release, so when you eat it, the bitterness is milder and you get more of an earthy flavor. "The second rinse and massaging make a huge difference," says nutrition-based private holistic chef Jane Olivia. "Massaging kale breaks down the tough cellulose fibers, which softens the leaves and reduces bitterness," she explains. "It transforms kale from something chewy and aggressive into something tender and slightly sweet."
If you're trying to eat more vegetables, consider slurping more soup. Most of them rely on vegetables as a base, and from there, it's easy to add even more for a belly-filling, nourishing meal. Without much effort, you can easily work two servings of vegetables into a single bowl. Soup also happens to be one of the most simple and soul-warming things to make, a breeze to customize and easily packed for lunches,
