It is often said that we need to eat our leafy greens, especially those that are dark in color. Kale and Broccoli are usually on the top of the list as being very healthy. They are rich in vitamins and minerals. They contain important carbohydrates, some protein, and a little healthy fat. These vegetables give you a lot of nutrition in only a few calories!
These vegetables also contain antioxidants which are substances our bodies need to repair themselves. They also protect against cancer causing substances in our bodies. Dark leafy greens can protect your heart health, help to lower blood pressure, and lower inflammation. The amount of vitamin C in a cup of raw kale is more than in a whole orange. This vitamin help our immune system work and keep us from getting sick!
Kale and broccoli also interact with cholesterol in your body. Cholesterol is a structural substance in your body that helps your cells and digestive system work. Kale increases cholesterol in your body that is used to protect your heart and blood. It also decreases the cholesterol that stores fat in your arteries that hurts your heart. That is how these vegetables can help your heart health!
Other benefits include improved bone health by providing necessary minerals, improved eye health because of the rich source of vitamins, and aiding in weight health by being a rich source of fiber that makes us feel full while only having a few calories per serving!
Try the recipe below to incorporate more dark, leafy greens in your diet!
Vegetable Soba Noodles
Preparation time: 30 minutes
Total time: 30 minutes
Yield: 12 servings
Mushrooms:
3-8 oz containers of sliced baby portobello mushrooms
1 Tbsp. high heat oil
1 Tbsp. rice wine vinegar
2 Tbsp. honey
2 Tbsp. soy sauce
1/8 tsp grated ginger
Soba Noodles & Vegetables:
1 package of gluten free buckwheat soba noodles
1 Tbsp. olive oil
1/4 tsp garlic powder
4 green onions, sliced
2 bunches broccoli, ends cut off and if the stems are thick cut them in half lengthwise
5 stalks kale, cut into shreds
Sauce For Soba Noodles:
¼ cup soy sauce
2 tablespoons olive oil
2 Tbsp. lemon juice
1 Tbsp. sesame oil
1 Tbsp. honey
1 tsp sriracha
1/8 tsp ground ginger
Toppings:
sesame seeds
green onions, sliced
Directions:
*Adapted from recipe, "Roasted Teriyaki Mushrooms And Broccolini Soba Noodles," found at sobremesa-blog.com
These vegetables also contain antioxidants which are substances our bodies need to repair themselves. They also protect against cancer causing substances in our bodies. Dark leafy greens can protect your heart health, help to lower blood pressure, and lower inflammation. The amount of vitamin C in a cup of raw kale is more than in a whole orange. This vitamin help our immune system work and keep us from getting sick!
Kale and broccoli also interact with cholesterol in your body. Cholesterol is a structural substance in your body that helps your cells and digestive system work. Kale increases cholesterol in your body that is used to protect your heart and blood. It also decreases the cholesterol that stores fat in your arteries that hurts your heart. That is how these vegetables can help your heart health!
Other benefits include improved bone health by providing necessary minerals, improved eye health because of the rich source of vitamins, and aiding in weight health by being a rich source of fiber that makes us feel full while only having a few calories per serving!
Try the recipe below to incorporate more dark, leafy greens in your diet!
Vegetable Soba Noodles
Preparation time: 30 minutes
Total time: 30 minutes
Yield: 12 servings
Mushrooms:
3-8 oz containers of sliced baby portobello mushrooms
1 Tbsp. high heat oil
1 Tbsp. rice wine vinegar
2 Tbsp. honey
2 Tbsp. soy sauce
1/8 tsp grated ginger
Soba Noodles & Vegetables:
1 package of gluten free buckwheat soba noodles
1 Tbsp. olive oil
1/4 tsp garlic powder
4 green onions, sliced
2 bunches broccoli, ends cut off and if the stems are thick cut them in half lengthwise
5 stalks kale, cut into shreds
Sauce For Soba Noodles:
¼ cup soy sauce
2 tablespoons olive oil
2 Tbsp. lemon juice
1 Tbsp. sesame oil
1 Tbsp. honey
1 tsp sriracha
1/8 tsp ground ginger
Toppings:
sesame seeds
green onions, sliced
Directions:
- Preheat oven to 425°F and line a baking sheet with parchment paper. Unwrap the mushrooms and place them in a large bowl. Whisk together the mushroom glaze ingredients. Pour the glaze over the mushrooms in a bowl and mix until all the mushrooms are evenly coated. Pour the mushrooms onto the parchment lined baking sheet and place them in the preheated oven for 15 minutes. Remove and toss so they cook evenly. Roast for another 15 minutes.
- Meanwhile, cook soba noodles according to package directions and heat a large skillet with 1 Tbsp. olive oil over medium heat. Add garlic powder and sliced green onion and cook for 1 minute. Add broccoli, kale, and salt and pepper to taste, and cook until just tender, about 5 minutes.
- While vegetables and noodles are cooking, whisk together the soba noodle sauce ingredients in a bowl.
- Add cooked noodles to the pan of broccoli and kale, add the sauce, and stir until all the vegetables and noodles are evenly coated in sauce. Add the mushrooms to the pan and stir to incorporate.
- Place a portion of noodles and vegetables into bowls and top them with sesame seeds and green onions.
*Adapted from recipe, "Roasted Teriyaki Mushrooms And Broccolini Soba Noodles," found at sobremesa-blog.com
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