Photo by Kalyn's Kitchen
Kale and Romaine Caesar Salad
From Kalyn’s Kitchen
We all want to get the most nutritious bang from our inner, right? Then why not load up on some of the most nutritiously dense foods? The Aggregate Nutrient Density Index, or ANDI, assigns foods a score from 0 to 1000 based on how nutritious they are compared to their total calorie count. Load up on meals that incorporate high-scorers such as greens (kale, collard greens, mustard greens), radishes, red peppers and strawberries to make a positive impact on your diet.
To get even more nutrition from a healthy salad like the classic Caesar salad, add the perfect-ANDI scorer of kale to the mix. This version from Kalyn’s Kitchen includes all the flavors found in a traditional Caesar, but with the added complexity of multiple greens. (Kale: 1000, Romaine: 389)
2 T fresh-squeezed lemon juice
1 T anchovy paste
1 tsp. garlic puree
1/2 tsp. Dijon mustard
6 T olive oil
2 T + 2 T freshly grated Parmesan cheese
sea salt and fresh ground black pepper to taste
4-5 oz. romaine lettuce
4-5 oz. dark green kale
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Photo by Serious Eats
Sauteed Andouille and Greens with Grits
From Serious Eats
Collard greens are another leafy green with a perfect 1000 score. Even non-greens lovers will find plenty to love in this dish. The grits base is flavored with ingredients as diverse as peppers, sausage and shallots. (Red peppers: 366, Collard greens: 1000)
2 cups milk
Salt and pepper
1 cup regular grits
6 ounces extra-sharp white cheddar
1 bunch collard greens
1 tablespoon unsalted butter
1/2 pound andouille sausage
2 shallots
1 red bell pepper
Louisiana Hot Sauce
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Photo by Smitten Kitchen
Cauliflower and Brussels Salad
From Smitten Kitchen
Not all salads are lettuce-based. Some of the best, such as this gem from Smitten Kitchen, combine a few love ‘em-or-hate ‘em veggies in a way that you can’t help but love. The fact that they’re bursting with nutrients is just a bonus. (Brussels sprouts: 672, Cauliflower 295)
2 garlic cloves
Sea salt
6 tablespoons butter
2 teaspoons Dijon mustard
1/4 cup drained small capers
Grated zest of 1 lemon
3 tablespoons chopped marjoram
Black pepper
1 pound Brussels sprouts
1 small head white cauliflower
1 small head Romanesco (green) cauliflower
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Photo by Good Life Eats
Winter Minestrone with Swiss Chard and Sausage
From Good Life Eats
Want to sneak healthy ingredients by your finicky kids? Add them to a soup! Kids will focus on the sausage, tomatoes and pasta in this soup and not realize they’re actually getting their greens too! (Carrots: 336, Kidney beans: 100, Swiss chard: 670, Tomatoes 190)
3/4 lb. Italian Sausage
1 tablespoon olive oil
1 red onion
4 cloves garlic
3 carrots
8 ounces baby bella mushrooms
2 celery ribs
2 – 14.5 ounce cans diced tomatoes
6 cups Chicken or Vegetable Broth
2 – 3 cups water
1 can tomato paste
2 bay leaves
1 small stem fresh rosemary
1/2 teaspoon fresh thyme leaves
1/2 teaspoon fresh oregano
1 cup dark red kidney beans
1 cup cannellini beans
salt and pepper to taste
1 large bunch swiss chard leaves
2 cups uncooked medium shells or ditalini pasta
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Spinach and Strawberry Salad
From All Recipes
With ingredients like strawberries and sugar, this salad will be right at home at the beginning or end of a meal. Not only is it a cinch to put together, but it’ll make a striking addition to your table. (Spinach: 739, Strawberries: 212, Sesame seeds: 65)
2 bunches spinach
4 cups sliced strawberries
1/2 cup vegetable oil
1/4 cup white wine vinegar
1/2 cup white sugar
1/4 teaspoon paprika
2 tablespoons sesame seeds
1 tablespoon poppy seeds
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