How to Eat More Greens!
Ever get the feeling that some of your fave local health spots sound like your parents did when growing up? But instead of “eat your vegetables”, it’s “eat your greens”! And you know what? They may be on to something. (*wink, wink.) The truth is that eating more greens in your everyday diet can give a nutritional boost to your brain while also potentially helping to lower your risk of blood pressure, heart disease, and even cancer. Greens are nutritional powerhouses packed with vitamins, minerals, and fiber yet low in calories. And the cool thing about greens? There are so many! If one does not work for you, try another! Kale is often touted as the ultimate of all greens, but you can opt for others like spinach, collard greens, microgreens, cabbage, watercress, swiss chard, arugula, bok choy, or just good ole romaine lettuce.
In honor of March and everything green, it seemed like a good time to revisit why and how we can add more greens to our meals. But, don’t worry! If choking down leafy greens in the first place sounds like torture, here are some surefire ways to get some healthy habits to stick. Read below for a plan to keep meals and snacktime from getting stale.
1. Drink more smoothies!
Of course, smoothies top the list as one of our go-tos! Whether you pop into your favorite smoothie shop (ahem!) or blend your breakfast at home, this is an easy way to get one serving of fresh greens (even if green smoothies have not always been your thing). The thing is, a handful of spinach in a smoothie can slip past your taste buds and go essentially unnoticed. So next time you consider a blended concoction, add in some greens. With other ingredients to offset the flavor, you will be surprised to notice how much you do not notice the greens! Oh, and by the way, this rings true for superfood smoothie bowls, too - a little greens and açai go a loooong way!
2. Toss a salad.
Eating more greens by gobbling up fresh salads may be the biggest no-brainer and easiest way to up your intake! Salads are fun to experiment with and enjoyable to eat. If your body can handle fiber, incorporating salads into your daily routine is a great way to form healthy habits. If too much roughage has you running for the nearest bathroom, stick with salad on occasion. Toss together your greens (preferably a combo of mild and bitter, but opt for whatever tickles your fancy) and throw in any other veggies you like or need to unload from your fridge. Pack in protein by adding in kidney beans or chickpeas, and you can increase the health food factor by making your salad dressing. For an easy, delicious, and nutritious salad dressing you can make yourself, grab a cup of cashews, 1 1/2 cups of water, 3 TBL of balsamic vinegar, 1 tsp dried oregano, 1/2 tsp of salt, and 1/2 tsp of black pepper. Blend until creamy and add in any more salt or pepper to taste, and voila - an oil-free dressing within minutes! If you are sick of the same old salad medleys, here are a few good combos to add to your rotation: kale and chickpea, arugula and pomegranate, greens and roasted acorn squash, strawberry and fennel, and spinach and walnut with a raspberry dressing.
3. Skip the buns
Add Boston, bibb, or romaine lettuce to your shopping list, and skip the buns in your next burger! From veggie burgers buns to taco boats to lettuce wraps piled with crunchy and delicious fillings, this is a simple swap to help keep calories and carbs in check while adding the extra nourishment we need.
4. Pasta, anyone?
Another simple and subtle strategy to bump your greens up a notch that will please skeptics and greens-lovers alike is to add them to your pasta dishes! Sauté a handful of spinach, kale, collard greens, or any dark, leafy green in olive oil and garlic before adding in your other ingredients - maybe more vegetables, beans, fresh lemon juice, and of course, your pasta! Dinner time has never been so easy!
5. Soup Du Jour
Consider one of the most effortless ways to use up that container of spinach. You know, the one that got pushed to the back of your fridge and is on the borderline of going bad? Yea, that one! These are a great addition to soups you have simmering on the stove. Toss them in early on or throw them in at the end for a fresh taste and vibrant green color. Either way, adding greens to soup is a simple way to up the nutritional ante in no time while simultaneously clearing out the fridge before some of your staples go bad!
As you can see, the ideas for adding greens to your most-loved meals are ultimately unlimited. Savory breakfast casseroles, brunch quiches with added greens, roasted kale chips, pesto sauce, ooh la la! The possibilities are endless. Speaking of pesto, grab a couple of ripe avocados, basil, garlic, nuts, lemon juice, etc. Add in a handful of greens and toss in some pasta or spread onto your pizza, and you will have a delightfully healthy and delicious dish on your hands. Yum! Also, remember there is always cold-pressed juice! Stick with the real deal (organic) without added sugar, and you guarantee another easy way to get more greens into your life. As for the mess of juicing, let us take care of that part. (Where’s that wink face emoji?) Organic green juice can be a great way to start your day, so skip the coffee and go for the greens instead (pure, raw energy)!
The best way to go into this is by simply not overthinking it. Have fun with food and get creative with crafting your meals (all while keeping it uncomplicated)! Greens can be super tasty, the life of the party, and at the heart of your overall health.