We all know that eating fresh, leafy greens is good for us. We know that they play a key role in optimal health, benefiting multiple organ systems. While the science on this is abundant, let's just focus on the yumminess of leafy greens today. Let's focus on real recipes we can begin enjoying immediately.
Note: If you want the science, there a few pretty good docs you could google to learn about the amazing powers of leafy greens. Doctors like Esselstyn, Greger, Campbell, McDougall and Barnard would be excellent choices to begin your search. Be prepared to be amazed at what you learn!
Now to the recipes! When we think of 'eating our greens' we often default to the ide
a of a salad - greens, fresh veggies maybe a bit of fruit or berries or nuts and bit of balsamic. Just an example. But not everyone is a fan of the salad, let's be honest.
Sure, salads can be delicious and refreshing and nutritious, no doubt. But if someone is trying to get four to six cups of fresh leafy greens into their daily diet - yup, 4 to 6 cups! - well, that is a lot of salad each day. So let's mix it up a bit and explore a few new ideas about how we can get our daily greens.
This is a quick and easy way to drink your greens! While all smoothies are yummy, Green Smoothies are powerhouses for heart, liver and digestive health. Green Smoothies are at least 50% leafy greens and contain less fruit than the more traditional smoothie.
Below are three examples of Green Smoothies to help get you started and click here for even more Green Smoothie recipes!
Kale Berry Booster
2 C Kale
1/3 C Blueberry or Blackberry
1/3 C Cranberry or Raspberry
1 inch Ginger Root (fresh)
½ inch Turmeric Root (fresh)
1 TBSP Flaxseed (freshly ground)
Water
Sweet and Spicy Spinach
2 C Spinach
½ C Apple
½ C Broccoli
1 inch Ginger Root (fresh)
½ inch Turmeric Root (fresh)
1 TBSP Flaxseed (freshly ground)
Water
Tangy Island Refresher
1 C Spinach
½ C Cilantro (fresh)
½ C Parsley (fresh)
½ C Pomegranate Seed
½ Avocado
2 inches Ginger Root (fresh)
1 TBSP Flaxseed (freshly ground)
Water
Detoxifying Greens
If you like garlic and onion (and your liver surely does!) then this quick little recipe is one you may find makes its way into your diet regularly. The ingredients listed here are for a single serving of this recipe.
1 Red Onion (medium)
5 Cloves Garlic
1 tsp Black Pepper (ground spice)
2 C Spinach
2 C Kale
1. Slice the onion and garlic
(size and shape you prefer!)
2. Sauté with ¼ C water until they soften slightly
3. Add the black pepper and leafy greens, stir and cover
4. Turn off heat and allow the greens to steam for 10 minutes
This recipe is delicious over bulgur or brown rice or on its own with some fermented cabbage (salt free of course!).
Snack Bowls
If you like to snack throughout the day why not switch up your snack food and try some leafy greens? Simply wash your greens and chop into bite size pieces and then store in the refrigerator in a colander. When your snack monster growls, simply put a couple of cups of the prepped greens into a bowl and top with lemon or apple cider vinegar. Simples!
Want to spice it up? Well, then add any spice you like and enjoy. Prefer balsamic vinegar to apple cider vinegar, ok! And if you really want to boost your snacking power, you can sprinkle some nuts or seeds on the greens and enjoy the extra protein, fiber and flavor!
If you prefer a crispier snack, simply sprinkle your greens with either apple cider vinegar or lemon and toss with your preferred spice mixture. Lay the greens in a shallow baking dish and dehydrate in your oven for a few hours. Note: keep the heat low so as not to cook the greens, you simply want to remove the water so that they become crispy but remain raw.
Green Bowls
This is a fun way to get extra greens into your diet, kind of a hot salad! Before you serve up your food, add 2 cups of fresh leafy greens to your bowl/plate. Then add your cooked vegetables, grains, beans and berries on top! Add a bit of apple cider vinegar or balsamic vinegar or lemon juice to the greens for both a flavor and nutrient boost.
Here is just one example of how to build a Green Bowl:
2 C Spinach
1 TBSP Apple Cider Vinegar
½ C Chickpea Dip
1 C. Baked Cauliflower
½ C. Tangy Picadillo
1 TBSP Flaxseed (freshly ground)
1. Place the spinach in your bowl and sprinkle with the Apple Cider Vinegar and flaxseed
2. Add the chickpea dip and cauliflower
3. Top with the tangy picadillo
Check out this video for another example of how to Build Your Meal with greens
Be well.
Stop.Breathe.Focus.Move.Flow.
