This month’s nutrition challenge is going to be tips & tricks to help you and your family eat more greens! Green vegetables get a bad rap since most children detest green vegetables and as they get older, avoid them at all cost. Unfortunately in our society, a lot of North America gets their greens from iceberg lettuce that fits right between a hamburger and bun, or a taco. Not good. BUT there are so many ways to ENJOY eating greens and knowing the health benefits of green vegetables will hopefully be incentive to eat them.
Why are green vegetables important?
Green vegetables provide a wide variety of vitamins, minerals, antioxidants and many other health benefits. Most green vegetables (arugula, brussels sprouts, kale, broccoli, etc.) are apart of the cruciferous vegetable category (so are some none green vegetables), which have detoxification properties that have been shown to help with inflammation, lower cancer risks, lower cholesterol, and improve overall health.
Kale// Kale has been labeled “world’s healthiest food” because it contains high levels of vitamin K, vitamin C, vitamin A, folate, B-vitamins and even protein. This dark leafy green has many detoxification properties including the ability to lower cholesterol. Kale also contains high amounts of fibre and antioxidants. My favorite kale recipe is my Green Smoothie for Glowing Skin! This smoothie provides so many health benefits and you won’t even taste the greens! Perfect smoothie for those new to green smoothies! See below for easy kale salad recipes!
Spinach// Spinach is another green that has a variety of vitamins and minerals such as vitamin A, vitamin K, folate, manganese, fibre, protein and more! Reminder: Click on any of the vitamins & minerals to see exactly what they do in the body! Since spinach has a high mineral content, it is known for providing bone health and strong muscles.
Spinach blends very easily making it a great green to add to smoothies. If you’ve never tried a green smoothie, next time throw a handful of spinach into your berry smoothie (or you could try my Ultimate Berry Smoothie). It will taste sweet with the added benefits of spinach! Another one of my favorite lunches is to add 2-3 cups of spinach in a bowl and top with fruit of your choice and almonds/walnuts. Dress it with juice from one of the fruits you’re using or with lemon juice. Seriously delicious! Add more protein to your bowl by adding quinoa, tofu, tempeh or chicken! See some of my creations here (more on Instagram @exploringhealthyfoods).
Top 10 Leafy Green Vegetable List here.
How to incorporate greens?
- Start by adding a handful of spinach or kale to your next smoothie (smoothie recipes here)
- Salads (kale, spinach, arugula, swiss chard) are a great way to enjoy greens if you have a proper (meaning healthy!) dressing. I suggest trying my Kale salad with “sweet onion” dressing. Super easy to make, and tastes just like regular sweet onion dressing. You can also do a simple dressing by combining olive oil and lemon juice.
- Steam or roast green vegetables like brussel sprouts
- Vegetables with dips. Broccoli, snap peas, green peppers and other vegetables taste delicious dipped in hummus! (one of my fav snacks!)
- Add to a wrap! Simple wrap idea: whole wheat (or choose a gluten free alternative) tortilla with hummus, handful of spinach and unlimited vegetables. Optional: Add chicken/tempeh or tofu.
Tasty Green Recipes
Salads//
Kale Salad with “Sweet Onion” Dressing (bottom left picture)
Kale Chickpea Salad
Kale Quinoa Salad
Smoothies//
Ultimate Green Smoothie (bottom right picture)
Ultimate Berry Spinach Smoothie
Green Smoothie for Glowing Skin (top left picture)
Other//
Steamed Brussel sprouts & wrap lunch ideas (top right picture)
Veggie filled Lettuce Wraps
Hummus & Vegetables
What’s your favorite way to eat greens? Leave me a comment! :)
Thanks for reading!
-Brittney
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I actually made a goal for myself…or an intention, rather, to try to eat a salad every day in November. So far I’m 1 for 2, but that’s why it’s an intention. I love kale and put it in everything!
That’s great Traci!! The great thing about salads is the unlimited combination possibilities! Keep up the great work!