Tips on how to add more dark leafy vegetables to your diet

Often, the world of health seems unnecessarily confusing and complicated. When do I have to eat? Which exercise is best? Do I really need a probiotic? There are a lot of complicated questions — that’s why we’re dedicated to answering them all here at CS. But when it comes down to it, some common advice applies. Prioritize sleep, move your body in a way that makes you feel good and happy, find purpose in your daily routine, and eat a colorful, nutrient-rich diet. But on the subject of that last seemingly simple truth, there’s one part that always gets me and I to imagine many other things, for a loop: how to add more dark leafy vegetables to my diet. Friend.

Green powder? Just one piece of the puzzle looking for vitamins, minerals, and fiber. Well, in no time these merge and migrate options will get the job done. But often these solutions suggest that we’re not far beyond our picky teens and must hide all your healthy foods under the guise of something delicious. more mouth. Newsflash: The world of dark green leaves is vast and rich. Some options are hard and spicy while others tend to be milder and softer. There are varieties that work best in soups and other leafy greens that take center stage in a vibrant, fresh green sauce. Conclusion? There’s no shortage of ways to incorporate these nutrient-rich wonders into your diet.

That’s why I reached out to holistic nutritionist Mia Rigden, MS, CNS, and founder of RASA to share all there is to know about our use of greens not only in the most delicious and simple way possible. Keep scrolling for expert Rigden tips — plus six recipes to get you started.

Featured image of Suruchi Avasthi.

For starters, why is it important that we get our daily requirement of green vegetables?

Green vegetables are a source of nutrients! They are full of vitamins, like vitamins K, C and E; minerals, including iron, calcium, potassium and magnesium; and phytonutrients like beta-carotene, lutein, and zeaxanthin, which help protect cells, improve eye health, and even have some anti-aging properties.

How do these vegetables support our overall health?

Green vegetables provide some fiber and protein to keep you full and satisfied. With all this nutrition, they can reduce bloating, help relieve stress, improve gut health, boost detoxification, support the immune system, balance blood sugar, etc.

What foods fall under the category of “green vegetables”?

When it comes to greens, the darker the pigment, the more nutritious it is. The list of green vegetables includes:

  • Kale
  • Spinach
  • collard greens
  • Cabbage
  • watercress
  • sugar beet
  • arugula
  • Romaine lettuce
  • rainbow cabbage
  • green mustard
  • enduring
  • Bok choy
  • green radish

What tips and tricks make it easy to get greens in every meal?

When you start thinking outside the box (CSA), you’ll start to find lots of fascinating ways you can include dark green vegetables in your daily meals. Rigden shares her top six tips:

1. Add a handful of greens to your daily smoothie to start your day with an extra boost of nutrition.

2. Eggs are a great medium for sautéing greens of all kinds. I love making frittata with fresh greens to eat throughout the week. It is a person who cooks once, eats many kinds of dishes.

3. If you’re running out of time, buy pre-washed organic greens for quick and easy salads and bowls throughout the week.

4. Find a CSA or visit a farmers market to support local farming and buy seasonal greens each week.

5. When cooking, use the whole plant and look for uses for the stems, stalks, and leaves that you might otherwise throw away. For example, beet greens are very nutritious, as are broccoli leaves, parsley stalks, kale stems and other commonly discarded plant parts. Smoothies, stir-fries, pestos and soups are a great way to add extra greens.

6. Many vitamins in greens are fat-soluble, which means they need to be eaten with fat to be absorbed, so don’t be afraid to garnish your greens with olive oil, grass-fed butter, avocado oil, nuts. , nuts or another source of fat.

6 Easy (and Delicious!) Recipes to Get the Dark Green of Leaves

Almond Butter Green Smoothie

Why we love it: I couldn’t agree more with Rigden — smoothies are one of my favorite ways to get greens! Having become a morning routine, I simply toss in a handful of spinach or another neutral-tasting dark green and go. When I want something a little different from my usual drink/meal pairing route (I thrive on repetition), this is the recipe I turn to. It’s chock full of healthy fats, fiber, and overall health. What if you don’t love?

Hero composition: Almond butter blends well with other healthy ingredients, but will give your smoothie just the right amount of butter.

Get the recipe for Almond Butter Green Smoothie.

Minimalist Baker’s Spring Vegetable Stir-Fried Tofu Noodles

Why we love it: There’s nothing I feel more excited about at a meal than a bowl filled with colorful ingredients. While stir-fries have a reputation for being a bit heavier, the abundance of vegetables keeps things light while still packing serious flavor.

Hero composition: Do not sleep with Tahini Stir Fry Sauce. It’s just one of the beautiful things that make this dish so delicious.

Get the recipe for Spring Vegetable Fried Tofu Noodles.

Eggs and bowls are blue when eating bird food

Why we love it: Salad, but make it tempting enough to enjoy first thing in the morning. For years now, I have been making this recipe every morning for breakfast. This recipe combines protein with greens to be perfect.

Hero composition: Two upside down eggs are a reason to smile.

Get the recipe for the Egg and Greens Bowl.

Arugula Pesto in Love & Lemons

Why we love it: Pesto is one of my favorite things to do. Not only is it perhaps the best example of a low-maintenance, high-reward formula, but the options are truly endless as you get to experiment with all the different ingredients and ingredients. Case in point, this arugula has a classic touch. The dark green color gives the sauce a hint of spiciness, which I 100% here.

Hero composition: Cashews keep your pesto creamy, apricot, and enjoyable. Give me food.

Get the recipe for Arugula Pesto.

Green immune-boosting vegetable soup

Why we love it: Camille developed this recipe a few years ago, and since then, it’s held on to its title as one of our all-time most popular recipes. The title is certainly not without merit. Not only does it pack an impressive amount of greens into each bowl, but it’s probably the best blend I’ve felt comfortable with while still tasting fresh.

Hero composition: Ginger gives everything a warm, earthy spice, tying all the vegetables of this soup together beautifully.

Get the recipe for Green immune-boosting vegetable soup.

Quick Collard Greens from Cookie + Kate

Why we love it: Frying greens? You bet! While the traditional bbq side might mean the default vegetable of heavier fare, this recipe suggests a healthier side dish. Plus, all the flavors it packs are beyond impressive. Every bite is fragrant, lemony and just what you want served with protein or a more filling main course. It is the side dish that you crave immediately when the weather is in spring.

Hero composition: Don’t like the heat? Ignore or suppress the red pepper seeds. But I’ll tell you one thing right here: you’ll miss out.

Get the recipe for Quick Collard Greens.

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