Our nutrition theme for this week is to encourage you to EAT YOUR GREENS! Leafy Greens are packed with vitamins, minerals and fibre. Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of heart disease, high blood pressure and mental decline. Beyond that, adding more greens to your diet will help fight belly bloat & inflammation, boosts digestive enzymes and gut health, and will help make your skin GLOW! Below are a few of our FAVOURITE recipes that are bursting with greens! Give them a try throughout the month and notice how enriched and optimal your body will feel!

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THE INVIGORATING GREEN SMOOTHIE

Organic spinach: a great veggie to add to any smoothie.

Ripe avocado: if you like your smoothies extra creamy, avocado is a great add-in. Not only does it help enhance the color of this green smoothie but it also provides healthy fats, potassium, fiber and plenty of B vitamins.

Fresh ginger: Be sure to use fresh ginger (not powdered) and if you don’t have a high powered blender, grate the ginger to ensure even blending. Ginger helps with digestive issues, reducing inflammation and even pain.

Fresh Cucumber: Cucumbers are high in Nutrients and many important vitamins and minerals. They also contain antioxidants!

Organic Celery: Celery contains vitamin C, beta carotene, and flavonoids, and there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. Celery is also known to reduce nutrients found in a single stalk. Celery is also known to reduce inflammation!

Green Apple: Did you know that Green apples can promote digestive health and can improve heart health?! They are also rich in Vitamin C,

Vitamin A, antioxidants, and phytonutrients, which make them a great food for improved vision. Water, Ice Cubes or Milk of choice to taste.

Some Tasty Options to Add-in/ or Substitute with:

Frozen pineapple: did you know that pineapple is great for digestion? It contains an enzyme called bromelain which helps fight inflammation in the gut and body.

Frozen mango: instead of frozen mango you can feel free to use 1 frozen banana. We do like to stick to frozen fruits as they help keep smoothies cold!

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APPLE PECAN ARUGULA SALAD

SALAD

1-2 cups arugula and mixed greens (organic when possible)

1/2 cup raw pecans ( great for added protein!)

2 small apples (1/2 Green tart apple, 1/2 sweet apple of your choice//

peeled, quartered, cored and thinly sliced lengthwise)

1/4 red onion (thinly sliced)

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DRESSING

1 large lemon, juiced (1 lemon yields ~3 Tbsp or 45 ml)

1 Tbsp maple syrup

1 pinch each sea salt + black pepper

3 Tbsp olive oil

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CRISPY CANDIED TUSCAN KALE CHIPS

Looking for a sweet, savoury, satisfying snack? These Kale chips are EVERYTHING!

Recipe by @simplysuppa

https://www.simplysuppa.com

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INGREDIENTS

1 bundle of Black Kale, washed, de-stemmed and fully dry

Olive Oil

Sea Salt

Canadian Maple Syrup

Cayenne Pepper

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INSTRUCTIONS

1. Preheat your oven to 350. Line a baking sheet with parchment paper.

2. Once your kale is washed, de-stemmed and fully dry, lay it onto the baking sheet in a single layer. Use a second sheet if necessary, or save kale for the next day!

3. Drizzle about 2 tbsp of extra virgin olive oil, 2 tbsp of Canadian Maple Syrup, sprinkle with sale and a bit of cayenne pepper (if you like spice)

4. Massage the kale. Like, really massage it. Get the oil and syrup into all the crevices and leaves and then lay the kale out once again.

5. Bake at 350 for 15 minutes. You don't need to flip or toss. If you notice it's burning, take it out. The kale should be crispy and a dark green colour.

6. Allow to cool for a few minutes and enjoy. This kale makes a delicious snack or side dish, and can totally be enjoyed as a chip!

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Your progress lights up our world - don't forget to share how you are incorporating more greens in your diet and tag us @thebodylabmethod!

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Lots of love,

Liana & Tara

XO

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