Italian Ceasar Salad

Romaine Lettuce
Kale
Red onion
Tomatoes
Garbanzo Beans
Smoked ham
Parmesan Cheese
Sun dried Tomato
Basil
Caesar Dressing

180 calories, 23g carbs, 15g protein,  5g fat, 6g fiber

Source: Chesapeake College cafeteria

Garlicy Kale

6 cups of kale (or Swiss chard, spinach or some mixture of them), chopped into bite-sized pieces
1 Tab. olive oil
2 cloves garlic, minced
pinch of red pepper flakes
1/4 tea/ salt
squeeze of lemon juice

In a medium saute pan, heat the olive oil over medium heat. Add the garlic and red pepper flakes and saute 30 seconds. Add the greens and salt and saute just until the greens begin to darken and intensify. Squeeze on the lemon juice. Taste. Add more salt or some maple syrup to taste.

source: One Bite at a Time, Rebecca Katz

Dark Greens- Spinach, Kale, Chard

Perfect Portion : Eat as much as you would like.

• Very low glycemic index 
• Helps prevent cancer 
• Lowers risk of heart disease 
• Lowers risk of cataracts and macular degeneration 
• High in vitamin K, helps build strong bones 
• Prevents loss of long-term memory and learning ability