Focus......

Focus on eating deep green leafy vegetables. The darker the green the better!

What are Green Leafy Vegetables?
A number of vegetables fit into this category, from salad greens to broccoli. In common, the dark leafy greens share an assortment of nutrients - vitamins A, C, E, and K, folate, iron, and calcium. They are also a great source of fiber, and a good source of omega-3 fatty acids. Types of leafy green vegetables include watercress, arugula, dandelion greens, kale, spinach, collard greens, mustard greens, broccoli raab, bok choy, and swiss chard. Eaten on a regular basis, they have proven time and time again to have a dramatic impact on health.

1. Anti-Aging
Many of the nutrients in dark leafy greens help to slow the aging process or prevent age-related illness. Combined with other B-complex vitamins, foliate helps to regulate mental function, and is linked with preventing Alzheimer's disease. Vitamin K, which is necessary for the bones to retain calcium, can be the missing link in cases of brittle bones and osteoporosis. Macular degeneration can be avoided by eating dark leafy greens because of their high vitamin A content, especially lutein.

Probably the most critical anti-aging aspect of the leafy greens is vitamin E. This potent antioxidant has been linked to slowing the aging process by several research groups. One study by the National Institute of Aging found vitamin E to decrease the overall cause of mortality by twenty-seven percent.

2. Cancer Preventing
Dark green leafy vegetables are one of the best cancer-preventing foods because of their high level of antioxidants. They are good sources of the primary water-soluble, and fat-soluble antioxidants - vitamin C and E; but, they also rich in the carotenoids - beta-carotene, lutein, and zeaxanthin. Their high fiber content as well, helps the body eliminate toxins and possible carcinogens, and the phytochemical quercetin has anticancer and antioxidant properties. Eating leafy green vegetables three or more times a week has proven to significantly reduce the risk of stomach cancer; eating them once a day reduces your chances of getting lung cancer by half, and including them on a regular basis, prevents breast and colon cancer.

3. Skin Care
Beautiful, healthy skin is supported by eating different types of leafy green vegetables. Vitamin A minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins. Vitamin E also protects skin cells from free radical damage.

4. Heart Health
Researchers at the Harvard Public School of Public Health concluded that eating dark leafy greens every day will reduce one's risk of coronary heart disease by twenty-three percent. This is for a number of reasons. Folate helps to reduce the amount of homocyteine in the body, an amino acid which in high levels is linked to heart disease and stroke. The antioxidants in leafy greens help to prevent free radicals from lining artery walls, and the fiber content helps to remove unwanted plaque build-up.

5. Pregnancy Health
Leafy green vegetables are a perfect food to eat during pregnancy. Folate is one of the most crucial nutrients for the health of a growing fetus as it is necessary for proper development of the nervous system and normal DNA functioning at the cellular level. The nutrients in dark leafy greens, in combination with their omega-3 fatty acid content, make these vegetables almost as potent as a pre-natal vitamin supplement, and much easier for the body to absorb.

It is important to always eat greens with a fat source because many of the nutrients are fat soluble - this means salad dressing, cooking oil or butter, cheese, and nuts. Also, keep in mind, the darker the green, the healthier the vegetable because a richer color translates into a higher chlorophyll content. Dark green leafy vegetables can be eaten raw or cooked; blend a variety in salads, saute in olive oil, add to soups, omelets, and casseroles. Make them a part of your daily diet, and pass on the good advice - eat your dark leafy greens.

Cheesy Zucchini Enchiladas

These cheesy meatless enchiladas are delicious, packed with fiber so they are filling and easy to make – vegetarian or not. Perfect topped with chopped cilantro, scallions or jalapeños and some low fat sour cream.

Many of you know how much I love enchiladas, I've posted several enchilada recipes in the past; chicken enchiladas, chicken and white bean enchiladas with salsa verde, and turkey and black bean enchiladas. This vegetarian recipe makes a is a wonderful addition to my enchilada collection, and I love that I can add more cheese than I normally would because the filling is so light.



Cheesy Zucchini Enchiladas
Servings: 4 • Serving Size: 1 large enchilada • Old Points: 5 pts • Points+: 7 pts
Calories: 258.7 • Fat: 13.5 g • Protein: 22 g • Carb: 30.2 g • Fiber: 16.9 g



cooking spray
1 tsp olive oil
2 cloves garlic, crushed
2 medium scallions, chopped
1/4 cup cilantro, chopped
2 medium zucchinis, grated
kosher salt and fresh ground pepper
1 1/2 cups grated reduced fat mexican blend cheese (Sargento)
4 Large La Tortilla Factory Low Carb tortillas
chopped scallions (optional)
chopped cilantro (optional)

Enchilada sauce:


1 garlic cloves, minced
1 tbsp chipotle chilis in adobo sauce (optional for more heat)
1 cups tomato sauce
1/4 tsp chipotle chili powder (to taste)
1/4 tsp ground cumin
1/2 cup fat free vegetable broth
kosher salt and fresh pepper to taste

For the enchilada sauce: in a medium saucepan, spray oil and sauté garlic. Add chipotle chile, chili powder, cumin, broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

Spray a baking dish with nonstick spray. Preheat oven to 400 degrees.



In a medium nonstick skillet, sauté garlic and scallions in olive oil over medium heat for about 3 minutes; add zucchini, salt and pepper to taste and cook about 4-5 minutes.