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Our Friends, the Greens


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Our Friends, the Greens

Want to Be Healthier? Eat Your Greens!

With all the high-calorie, low-nutrient food choices that often compete for attention in our fast-paced world, it’s important to remember our highly nutritious friends, the greens, sitting quietly in the produce aisle or local farmer’s market.

Always on your side, the greens are naturally low in calories and fat, and they’re packed with vitamins, minerals, proteins, phytochemicals, antioxidants and fiber. They promote vitality and help combat disease. And once you make your mind up to eat more of them, they can be surprisingly fun and easy to incorporate into your diet in lots of tasty and creative ways.

  • 1_juicingBlending and Juicing
    Adding greens to a smoothie is a good way to ensure you’re getting vital micronutrients. As an added bonus, the blending process more thoroughly breaks down the plant’s cellular walls than chewing alone, increasing the bioavailability of important nutrients. Here’s an Apple Kale Green Smoothie recipe from Care2.com.

  • 2_burgerBurger Patties or Meatballs
    Try adding some chopped spinach into your beef, turkey or bean patties. Every little bit of green helps!

    Check out this fast and easy way to chop your spinach, from Living Lekker.

  • 3_pastaPasta and Noodles
    Add greens to the boiling water three minutes before your noodles are done. This not only helps increase the micronutrient level of the meal, but according to BreakingMuscle.com, it reduces caloric content, too!

  • 4_collardConsider the Collard
    This hearty green can be used raw as a base for a salad, dressed like slaw to top tacos or sandwiches, and even sautéed to dress up scrambled eggs, soups, stews, casseroles and pasta. Here’s an easy recipe for Brazilan-style collard greens from Whole Foods Market.

  • 5_greensBaby Yourself
    Often, baby versions of greens like kale, lettuce and spinach, which are picked before they’re fully grown, offer a milder flavor and texture. A study shows they’re also even more nutritious! Sprouts and micro-greens also fall into this category.

  • 6_freshOrganic, Fresh Greens are the Best
    Look for vibrant color and full, crisp leaves. Opt for organic to avoid pesticide residue.

  • 7_greensPrepped and Ready.
    To ensure you actually use your greens once you’ve got them home, prep them right away. Wash them and let them soak for a bit, to rehydrate and keep them fresher, longer. Dry them well and chop the larger pieces. Store them in a glass container, layered on a tea towel. Many greens can also be frozen for later use.

comment_2Do you have a “greens” recipe you’d like to share, or a favorite way you incorporate greens into your diet? We’d love to hear from you! Just leave a comment below.

Resources

Care2: 7 Tips to Make the Most of your Leafy Greens
Breaking Muscle: 7 Simple Ways to Get More Greens in Your Diet
the kitchn: How Do I Incorporate Dark, Leafy Greens Into My Diet?
Made to Glow: 10 Ways To Sneak More Green Veggies Into Your Diet
Steamy Kitchen: Difference Between Microgreens, Sprouts and Baby Greens
Dayton Daily News: Tiny microgreens packed with nutrients
7Day Vegan: Leafy Greens 101
Prep Day: How to Wash and Store Lettuce, Kale, Spinach and Other Leafy Greens in Advance
Whole Foods: Brazilian-Style Collard Greens
Xiao, Z. Journal of Agricultural and Food Chemistry, Aug. 22, 2012

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Carolyn Reis
Carolyn Reis
4 years ago

I love adding cucumber to my smoothies. It has a nice fresh flavor and it mixes well with just about anything.

Amy Hepfner
Amy Hepfner
4 years ago

Love those green veggies!!

Judy Brown
Judy Brown
4 years ago

Add greens to pasta sauce!

Sandra Plante
Sandra Plante
4 years ago

I just love food <3

Stephanie Cosgrove
Stephanie Cosgrove
4 years ago

Use a bed of greens to serve lunch and dinner 🙂

Hope Beach
Hope Beach
4 years ago

Yum juicing and smoothies!

Jen Haralson
Jen Haralson
4 years ago

I put spinach and other greens into all of our smoothies, it’s so easy!

Beth Reamer
Beth Reamer
4 years ago

We love going up to our local farming community for fruits and veggies all summer! Supporting local is my favorite thing to do!

sarah Brown
sarah Brown
4 years ago

I sneak spinach into almost everything I cook ssshhhhhhh don’t tell the kids or hubby

Moderator
Admin
Moderator
4 years ago
Reply to  sarah Brown

Good job, Sarah! And don’t worry—your secret’s safe with us! (We might steal your idea though!)

Sylvie Laporte
Sylvie Laporte
4 years ago

My spinach strawberries salad is always a hit in our home 🙂 Every time I have new people over for supper I try and incorporate it and they always want the recipe .

tracy williams
tracy williams
4 years ago

always sneak in a little greens into fruit smoothies – never noticed by kids or hubby!

Shanie Cormier
Shanie Cormier
4 years ago

loved the video on how to chopped spinach!! can lead to lots of ideas!!

Sharon Campese
Sharon Campese
3 years ago

I make green smoothies all the time!

Gingi Freeman
Gingi Freeman
2 years ago

JUICING!!! Every Sunday, before shopping for the coming week, I juice leftover greens!

Smithk759
Smithk759
2 years ago

Wow, marvelous blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your website is great, as well as the content!

Moderator
Admin
Moderator
2 years ago
Reply to  Smithk759

Thank you! We’ve been at it for going on five years now. We’d love to have you join us as a member!