Greens…they’re easier to incorporate into your everyday eating than you may think.
What’s one thing you always hear nutritionists and health professionals say is necessary for a well-balanced diet? Well, for me it’s “EAT YOUR GREENS!” As a child, I heard that from my parents and grandma at mealtimes. Then as a teen and young adult reading health magazines such as Self, Health, and even Cosmopolitan, I read articles on juicing greens to be fit and lose weight. As an adult, reading research articles on nutrition, brain health, and the immune system, greens, specifically dark leafy greens, are touted as a superfood… for good reason.
Not only are greens a powerhouse of vitamins and minerals such as vitamins A and C, magnesium, iron, potassium, and calcium, but they also provide a plethora of other benefits. They are packed with fiber, which means they move slowly through your digestive system, enabling your body to absorb all those amazing nutrients and to maintain optimal bowel health. Green vegetables (as well as other colorful veggies) are rich in antioxidants to prevent and even fight cancer. Lastly, green veggies and fruits provide nutrients that can prevent and reduce diseases such as heart disease, diabetes, and even cognitive decline. A 2021 study out of Edith-Cowan University in Australia, studied data from over 50,000 people and found that consuming just 1 cup of nitrate-rich veggies (1/2 c cooked), such as spinach, arugula, and celery, reduced chances of heart disease by 12-26 percent. Just 1 cup per day!!
For me, I love nothing more than a large, fresh salad during the summertime. But what about winter or for those who don’t care for salads? How can you enjoy your greens and easily incorporate them into your everyday diet? Luckily, I have a few ideas!
Smoothies
Smoothies are a quick and simple way to pack those greens in. I like to add spinach and kale to my smoothies because they don’t take away from the flavor of the other ingredients you may include, such as protein powder, or fruits. Another way I like to boost my smoothies is by adding a scoop of Ancient Nutrition Super Greens powder. Just one scoop provides nutrients from over 25 superfoods such as alfalfa grass juice, broccoli, spinach, and even beneficial chlorella and spirulina algae. And if you’re like me and get bored of the same smoothies, Kelly Leveque, a functional nutritionist I follow, and creator of BeWellByKelly, has amazing 4-ingredient smoothie recipes. With her as a resource, you’ll never run out of fun combinations to try.
Purees
Adding pureed veggies to other dishes such as soups, casseroles, and sauces is especially helpful for picky eaters (like my dad, or maybe your 3-year-old?). I love to puree zucchini, spinach, and beetgreens to add to my spaghetti sauce. I also love adding pureed zucchini and summer squash to taco meat. Picky eaters will never know!
Juices
If you’re an on-the-go eater and struggle to get in all your veggies and fruits throughout the day, juicing can be a great option. If you want to invest in a juicer, there are lots of great options out there. However, using a blender and then straining out the pulp is a cost-saving alternative. An article in Women’s Health magazine provides 12 green juice recipes that are sure to give your body the green boost it needs.
Swap out buns and tortillas for lettuce wraps
Whether you like to eat a diet lower in carbs or not, replacing hamburger buns with leaves of butter lettuce is a smart way to add in more greens. We also like to use hearts of romaine leaves to replace tortillas or taco shells as well as in one of our family’s favorite meals, Asian Lettuce Wraps.
Stir-fries
Stir-fries are a simple way to incorporate lots of different veggies into one, delicious meal. I like to use baby bok choy, broccoli, sugar snap peas, swiss chard, and collard greens, along with other colorful veggies, to pack a mean, nutrient-dense punch.
Use as toppings or garnish
The saying “every little bit counts” applies here. Including leafy greens such as spinach, sprouts, mixed greens, and arugula in wraps, on sandwiches and burgers, and as a garnish to tacos and pizzas are all easy ways to add in greens.
It may sound overwhelming to consume the recommended 2-3 cups of veggies per day, but it doesn’t have to be. They don’t have to be consumed at one meal and can be consumed in all forms including raw, roasted, steamed, pureed, and juiced. I hope you find these ideas helpful and are able to incorporate the intro your wellness journey. Remember, small steps add up to big changes!