Protein Content: One cup (30 grams) of raw spinach contains 0.9 grams of protein, while 100 grams of spinach contain 2.9 grams. Protein accounts for 30% of the calories in spinach.

One cup (70 grams) of Chinese cabbage aka Bok Choy contains 1 gram of protein. It's also an excellent source of folate, calcium, potassium, manganese, iron and vitamins A, C and K (21).

One cup (100 grams) of cauliflower has 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals like potassium, manganese, magnesium, phosphorus, calcium and iron (46).

 Andrea's Corner

This Week's Favorite

Pasta Veggie Melody

Whole Wheat Bow-Tie & Spiral Pasta

Fresh Brocolli

Fresh Mushrooms

Fresh Spinach

Fresh Baby Bok Choy

Fresh Baby Kale

Fresh Mizuna

Sun Dried Tomatoes

Frozen Peas

Olive or Avocado Oil

Grated Cheese

Note:  Amount of each ingredient is completely up to you:)  


Cook and drain pasta.  Saute brocolli, mushrooms, peas, sun dried tomatoes. Blend pasta and sauteed veggies together and add a drizzle of Olive or Avocado Oil.  Optional grated cheese over the top and add fresh spinach, bok choy, kale and mizuna.  Mix all together and enjoy!   

Make it your own!  I added Italian seasoning but feel free to add any fresh or dried herbs along with your own combination of veggies and greens. I was aiming for protein with healthy oils and carbs.   -Andrea


A 1-cup (91-gram) serving of raw chopped broccoli can provide 2.6 grams of protein, including all the essential amino acids. It also contains plenty of folate, manganese, potassium, phosphorus and vitamins C and K (34).

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