Adding Nutrients to Your Meals
THE IMPORTANCE OF GREEN FOODS
500 calories per week to lose approximately 1 pound per week.
Take a Break! When you eat a well-balanced meal, you provide your body with the right nutrients and the calories it needs. If you’re unsure how many calories you should eat to maintain your current weight, multiply your weight in pounds by 12. If you want to lose weight, start by subtracting Being healthy is at the forefront of many Americans’ minds. The nutrients you put into your system are critical to keeping your mind and body healthy. Everyone knows that staying away from junk, fried, and sugary foods is a good start, but knowing what to add to your diet is equally crucial. Leafy greens, such as kale, mizuna, and spinach, are rich in dietary fiber, calcium, potassium, and iron. They also contain vitamins C, K, and E. Adding these greens into your diet can support weight loss and reduce your risk of high blood pressure and heart disease. To make sure you’re eating enough greens, divide your plate up between fruits, vegetables, grains, and meats. Vegetables or fruits should take up half of your plate. One-fourth should be lean proteins, and one-fourth should be whole grains. This guarantees that you’re eating a well-balanced meal and not overloading yourself with large portions of unnecessary calories.
You can start adding greens into your diet by adding them as side dishes. For dinner, serve a bowl of steamed broccoli or green beans. Instead of grabbing a burger at lunchtime, pack a leafy green salad topped with protein, such as nuts or chicken. This time of year, soups and stews that contain leafy
greens will warm you up. If you don’t enjoy eating greens, hide them in smoothies and juices. The more you eat leafy greens, the more you’ll develop a taste for them. Who knows? Before long, you might find yourself reaching for the broccoli instead of the potato chips when you’re craving a snack!
VALENTINE’S DAY COOKIE CARDS
2 large egg yolks
2 1/4 cups all-purpose flour
2 teaspoons pure vanilla extract
3/4 cup sugar
Royal icing, sprinkles, and edible markers, for decorating
1/4 teaspoon salt
2 sticks unsalted butter, cold and cut into 1/2-inch cubes
mix until dough congeals. 4. Carefully roll dough into a sheet 1/16-inch thick and cut into 4x6- inch cards. 5. On a parchment-lined baking sheet, bake cookie cards for 6 minutes, rotating the pan halfway through. 6. Let cookies cool completely, decorate, and distribute.
1. Heat oven to 375 F. 2. In a mixing bowl, combine flour with sugar and salt. Add butter and combine using a mixer at low speed, until butter breaks down into small, crumbly pieces. Increase mixing speed tomedium andmix until butter and flour clump. 3. Add egg yolks and vanilla extract to bowl, returnmixer to low, and
Recipe Inspired By Delish
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