This month’s menu ideas are all about adding more leafy greens and cruciferous veggies into our meals. These nutrient-dense veggies are packed with vitamins and minerals such as vitamin A, C, and K, fiber, folate, antioxidants, magnesium, calcium, potassium, and iron, which help to increase brain function, support heart health, and reduce cancer risk. There are many varieties, ranging from spinach and kale to broccoli, cabbage, and cauliflower.
Here are three delicious and health-boosting menu ideas that you may wish to cycle into your dinner planning rotation this month. Use the ideas as-is, modify them to fit your taste and ingredient preferences, or simply gain inspiration from them.
Thai-Style Ginger Chicken
Enjoy this updated, lower sodium and sugar version of a popular Thai dish while keeping the usual flavor profile. Serve it over cooked brown Jasmine rice or soba or rice noodles for a complete meal.
- Health- and brain-boosting ingredients used in this meal – broccoli, spinach, bell pepper, onion, chicken, coconut aminos, molasses
- Easy ingredient adjustments can be made for vegetarian and vegan versions
FISH AND SEAFOOD
Grilled or Pan-fried Fish over Wilted Super Greens
Quick and easy, this simple yet refined and nutrient-rich meal pairs nicely with mashed sweet potatoes.
- Health- and brain-boosting ingredients used in this meal – fish, super greens (kale, spinach, chard), olive oil, garlic, fennel, onion, sweet potatoes
Chickpea and Vegetable Couscous
Tantalize your tastebuds with this North African dish filled with delightfully delicious warm spices and vegetables, served with a tossed salad on the side.
- Health- and brain-boosting ingredients used in this meal – cauliflower, sweet potato, onion, garlic, carrot, bell pepper, zucchini, tomato, chickpeas, turmeric, other warm spices, leafy salad greens
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