Greens are superfoods! Rich in vitamins and minerals. High in fiber and low in calories. Greens can help manage your weight while special plant compounds lower your risk of some cancers, heart disease, obesity, high blood pressure, and osteoporosis. Leafy green vegetables are an important part of a healthy diet.
Our top 10 faves!
- Arugula – Don’t let the wispy leaves fool you. These pungent greens, sometimes called “rocket,” have a peppery kick. And although arugula looks fragile, it’s more nutrient-dense than carrots, tomatoes, and even sweet potatoes, which may help you avoid chronic disease as part of a healthy lifestyle. Bonus: Whether you have a garden or an indoor planter, arugula is easy to grow.
- Spinach – The natural compounds in this mild-tasting green can help stave off a host of health issues from age-related eye problems and anemia (a lack of iron) to Alzheimer’s. With a combo of low sodium and high potassium Spinach may help control your blood pressure. One cup cooked has only 41 calories, and one cup raw – just 7. Add a handful of spinach to eggs, pasta, soups, sauces, and smoothies, or simply put it in a salad.
- Swiss or Rainbow Chard – You’ve probably seen the large leaves and brightly colored stems of the “rainbow” variety of chard. It’s in the same plant family as beets. Its nutrients help keep your bones and brain healthy, lower blood pressure, and improve how well food moves through your gut. Chard is also a rich source of iron. (Eat it with a food that’s rich in vitamin C, like tomatoes, and your body absorbs even more.) To cook, treat chard leaves like spinach and its stems like asparagus.
- Kale – contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.
- Other super greens include: Microgreens, Watercress, Beet Greens, Endive, Bok Choy, Collard Greens
Going green
It’s easy to go green! To reap all the benefits of these leafy morsels, start with a goal of eating 1/2 cup every day (keeping in mind that when cooked, they shrink by half). Eventually, 1/2 cup turns into 1 cup, 1 cup turns into 2 cups and so on! Before you know it… you’ll be eating 4 cups of greens each day!
Keep it simple, start by chopping them to your usual salad. Have a picky palate? Toss with a citrus salad dressing. There are dozens of options online, but I’ve highlighted one below for you. The sweet and sour taste of a citrus dressing recipe will tone down the bitter tang that some greens have.
Citrus Dressing Recipe – Makes 1½ cups
1small shallot, finely chopped
¾ cup olive oil
1 tsp Dijon mustard
¼ cup vinegar, champagne vinegar, apple cider vinegar or white wine vinegar
3 tablespoons fresh lemon juice
2 tablespoons fresh orange juice
¼ teaspoon finely grated lemon zest
Kosher salt and freshly ground black pepper
(Add some honey or maple syrup if you want a slightly sweeter taste)
