I am not and will never be a “meat and potatoes” type of girl. I will always get overly excited over a leafy green salad (with mix ins like beans, nuts and seeds, fruit and avocado) and a simple vinaigrette. Honestly, I love my greens and it never gets old. Call me weird? No, call me healthy!
Leafy greens (spinach, romaine, swiss chard, kale and arugula) are among the healthiest foods we can eat. Leafy greens contain important compounds necessary for overall health. They are high in folate (a type of B vitamin which helps our body to heal itself) as well as high in vitamin k (which helps blood to clot). In addition, cups of cooked greens may delay the decline in memory and cognitive skills that can rise with age.
What’s the best way to eat your greens? Should you drink your greens in a juice, should you eat salads all day or should you cook your greens? How you prepare your greens can make a difference. For example, sometimes boiling the veggies (such as broccoli, brussel sprouts, and kale) can lead to leaching out some of their nutrients. For other greens, like spinach, cooking (either lightly saute or quickly blanching) enhances the nutrition quotient. For other greens it is important to pair it with a source of vitamin c. For example, if you add lemon juice and olive oil to kale, chard or spinach you will enhance the absorption of other nutrients.
Here are some ideas (besides a salad) that are great ways to get your greens:
Serve greens as a side dish. You can saute greens with olive oil, lemon and garlic or wilt greens by pouring a warm vinaigrette dressing on. You can bake greens such as kale to make your own homemade chips.
Mix greens into your dish. Add greens to soups, omelets or toss them into your pasta. Chop greens and add them to meatloaf or lasagna. You can blend into smoothies and even add to brownies or cake.
Use greens instead of rice or bread. Use cabbage greens to hold your “sandwich” together. Serve chard or spinach as the bed for your seafood or chicken.
Bottom line- eat your greens, anyway you like. It’s good for you!