Many people know that leafy greens are one of the most vital foods needed for our diets, yet many only eat small amounts of them, or worse, avoid them all together! This may be because some people think adding more leafy greens into their diet is only possible by eating mounds of salad—something that is not as palatable to everyone. However, adding more greens can be as simple as including a serving or two in the normal dishes you eat on a regular basis. Here are some tasty ideas to add more greens to your diet.
Make a Batch of Kale Chips
This healthy snack is not only chock full of nutrients, but it satisfies that crunchy snack urge you may crave from a bag of potato chips. Kale is a superfood of all sorts. It’s low in fat and sodium, cholesterol-free and is an packed with essential vitamins and minerals like vitamin A, Vitamin C, Potassium and Calcium. Best of all, Kale is a cost-effective veggie when bought in bulk.
Follow this recipe to make this scrumptious treat.
Add Spinach or Kale to Your Favorite Soup
Broth-based, low-sodium soups can be a great way to get your servings of vegetables. It’s also an easy way to serve Spinach or Kale. Next time you’re heating up your favorite soup, like Minestrone or Garden Vegetable, try adding in a serving of one of these nutrient-dense leafy greens and cooking it down to your liking. Another cost-effective health tip is to make soup at home in bulk and freezing any leftovers in a freezer-safe Tupperware container.
Try out this savory Vegetarian Kale Soup.
Make a Stir Fry With Some of Your Favorite Leafy Green Vegetables
Often some of the tastiest and healthiest meals come from cultural dishes from around the world. Stir frys are one of those meals. This classic meal is seen in numerous Asian cultures and often consists of a protein, like chicken or tofu, lots of vegetables, some light soy sauce or teriyaki sauce, all served on a bed of rice.
To make a simple version of this dish, you can add kale or any of your favorite leafy greens and then add some frozen or canned vegetables and your protein of choice!
Add Spinach or Kale to a Smoothie
Want to add an even more nutritious spin to your fruit smoothie? Try adding in a handful of either Kale or Spinach. One of the best qualities of Kale or Spinach is when they’re mixed with sweeter components like strawberries or apples, the flavor of the leafy greens hardly show up making it an easy way to add extra vitamins and minerals without noticing it.
Here’s a great Pineapple Strawberry Kale Smoothie to try out!
Add Leafy Greens to your Morning Eggs
Give your morning the nourishing jumpstart it needs (unfortunately, a single cup of coffee doesn’t cut it). Eggs are a staple for most Americans at breakfast time, but you can take your healthy eating routine a step further by adding some Spinach or Kale into the mix. Try this out by first sautéing a serving of any leafy green of your choice, then add one to two eggs, season and scramble!
You can also try out this Spinach Egg and Mozzarella Breakfast Casserole for a weekend brunch.
Want to make sure you are making healthy choices for you and your family? Schedule an appointment with one of our nutrition healthcare professionals at our wellness center. They’ll review with you your current diet and make suggestions so that you can make smart decisions for your health.