Greens are the most nutrient-dense food you can possibly eat. They are loaded in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E and K. They also contain high amounts of fiber, folic acid and chlorophyll and many other micronutrients. Yet, time and time again, I notice that it’s the one type of vegetable most people are not eating on a regular basis.
Here are some sneaky (and not so sneaky) ways to incorporate greens into your diet:
Green Smoothies – Add 1 or 2 huge handfuls of spinach to your smoothie. You can barely taste it, I promise! My favorite green smoothie is a huge handful of spinach, 1 banana, a handful of frozen berries and water.
Veggie Sauce with Pasta – Sauté some greens and add to your favorite marinara sauce. While you’re at it, add in some other vegetables like bell peppers, mushrooms and carrots too! Serve over your favorite whole grain pasta.
Bed of Greens – Serve whatever you are making for dinner over a bed of greens. For instance, if you are doing a veggie stir fry with rice, put a bed of greens (spinach or romaine lettuce work great) on your plate, then add your entree on top or one the side.
Salad Lunch – Ok so this one isn’t that sneaky, I admit. On Sunday night, prep lettuce, a bunch of salad toppings and a dressing. By “prep” I mean wash and chop. Then, make your salads for the next few days in separate containers. Keep your dressing separate – I use quarter pint mason jars. Now you have healthy salads ready for the next few days of lunch!
On a Baked Potato – Is it just me, or does everything taste better on a baked potato? Try topping your baked potato with steamed broccoli or sauteed kale. Then top that with my plant-based Cheez sauce. Yum. Take it up a health notch and make it a baked sweet potato.
Throw them in a Soup or Stew – Whatever soup or stew you’re cooking up, throw some greens in! Kale is a sturdy green that works great in chili, minestrone or lentil soups.
Snack on some chips… kale chips that is! Ditch the potato chips – and eat kale chips instead! So easy to make your own, store bought chips are uber-expensive and loaded with sodium.