The more you eat leafy greens the more you will love them.
And, get the children started on them early in life.
Experiment with different methods and seasonings to find the way you like them best. Some people like their greens raw or only lightly wilted.
If you’re just beginning to incorporate these vegetables into your diet, you may want to begin by mixing a handful of greens into your salads. Baby greens, available in almost every grocery store, are bite-size and easy to toss into your bowl. Greens can be steamed or quickly sautéed. Add some fresh garlic, squeeze on some lemon juice, or sprinkle some red pepper flakes to add some zing.
Leafy greens can add an energizing boost to your breakfast smoothie that will last for hours. Mild greens such as baby spinach will blend into a smoothie and you won’t even taste it. (Just watch the colors of the other items in your smoothie. For example, too much green spinach in a strawberry smoothie can end up looking gray).
Use leafy greens in your lunchbox as a salad or instead of iceberg lettuce on your sandwich. For dinner, you can hide finely diced leafy greens in your spaghetti sauce or layer in lasagna.
In order to receive the greatest nutritional oomph, you should eat your greens with a small amount of a healthy fat. Carotenoids and vitamin K are fat-soluble and you increase your absorption by combining your greens with healthy oils such as olive or coconut oil. Even grass-fed butter because it’s a healthy fat, too. No matter which method you choose, don’t be afraid to mix it up.
Spinach isn’t just for dips in a bread bowl, kale isn’t as confusing as you think, and lettuce doesn’t always belong drowned in salad dressing and croutons.
Popular Leafy Greans
· Arugula, endive, and other delicate lettuces
· Romaine lettuce
· Swiss chard
· Collard, mustard, and beet greens
Dark leafy green vegetables are bursting with carotenoids, folate, chlorophyll, and fiber. These compounds help stop or slow the growth of some forms of cancer. They are excellent sources of vitamins, minerals, iron, and calcium – dozens of antioxidants that battle and remove free radicals from your body. The benefits of leafy greens affect your entire body in positive ways!
Whether or not you choose organic greens, make sure you wash and store them properly. Fill your sink or a large bowl with cold water. You can add a sprinkle of apple cider vinegar for the best results. Place the greens into the water and agitate gently with your hands. This removes any sand, grit, or bacteria attached to the leaves.
Don’t soak the greens. Once you’ve moved them around, rinse them well and place in another bowl or on a clean kitchen towel to dry. If you have a salad spinner, give them a spin. Remove any leaves that are wilted or beginning to yellow.
Store in a zip top bag with a folded paper towel to absorb any excess moisture but leave the bag open a bit to promote air circulation. Fresh greens, stored properly, should last up to 5 days in your crisper drawer.
The more you eat leafy greens the more you will love them. And, get the children started on them early in life.