Select Page

I just started doing this recently, and it's been a great way to "sneak" more
nutrition into certain types of dinners. This can also help you get leaner,
because higher nutrient density in your meals means lower appetite and
controlled cravings for you later.

Here's what I've been trying out...

As you've probably heard a dozen times before, specific greens such as kale,
mustard greens, bok choy, swiss chard, etc are the absolute most nutrient dense
vegetables on earth.

However, even though I've always known what superstars these are in the
nutrition world, I never really thought of ways to use them in cooking meals.
Sure, I always get plenty of lettuce and spinach in salads, but the greens like
kale, bok choy, mustard greens, and swiss chard are way more nutrient-dense than
lettuce and spinach.

So I finally figured out how to sneak these into my meals (and this works even
if you don't like the taste of those greens separately)...

There are probably other recipes you can use this for, but I've used it for
soups and italian tomato sauces so far, and it works great.

What I do is take a good amount of bok choy, kale, mustard greens, and/or swiss
chard and throw them whole (not chopped up) into my tomato sauce or my large
batch of soup broth.  I'll also throw some large chunks of onion and maybe a
zucchini into the simmering pot also.


Then, after they've simmered for a while and have softened up, I'll take out the
whole portions of the greens and the onion/zucchini and throw everything into a
big blender. Then I blend the greens smooth with the onion and pour the mixture
back into the simmering tomato sauce or soup. Of course, my tomato sauce meals
usually involve some grass-fed bison sausage, but that's just one of my personal
favorites for an actual healthy meat.

I'm not a huge fan of the taste of these types of greens separately (kale, bok
choy, mustard greens, etc)... however, pureed and blended into the sauce or soup
actually makes a pretty delicious mixture and also adds TONS of nutrient density
to your meals to satisfy your appetite and help you get leaner.

Another benefit is that since the greens are pureed in the blender after being
softened, you actually absorb more vitamins and minerals, as the pureed greens
are easier for your body to fully digest compared to just chewing them normally.

And this idea is a home run if you have kids... as this is truly a way for you
to "sneak" more greens into your kids meals without them even knowing you added
them to the soup or sauce (as long as you did a good job with seasonings and

I hope you enjoyed this little tip today to help you and your family eat
healthier and get leaner this year!

Feel free to fwd this email on to friends and family that might enjoy it.

If you don't yet have a copy of my Fat Burning Kitchen program, check it out

Remember that you can also read lots of my other articles with tips and tricks
to help you get leaner, stronger, and healthier here:

Til next newsletter,
Don't be lazy... be lean.

Tollie Schmidt
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Tollie International Inc. &
The Illusion Body Image & Fat Loss

PS - if you liked todays article, feel free to fwd this email on to any of your
friends, family, or co-workers that would enjoy it.