Simple Ways to Enjoy Leafy Green Vegetables

Monday I made an easy and delicious breakfast sandwich with my rainbow chard and it got me thinking about all the ways to use the delicious leafy green vegetables, such as spinach, kale, collards, rainbow chard, turnip greens, etc.

The Benefits

Leafy green vegetables are one of my favorites to have stocked in the refrigerator. They are full of antioxidants (like carotenoids lutein and zeaxanthin which are good for your eyes), fiber which is good for weight-management and lowering cholesterol and the bone boosting mineral calcium, which make them a great choice for those who don’t eat a lot of dairy.

Leafy greens are also high in Vitamins A and E which helps to keep your skin healthy and Vitamin K, the vitamin responsible for helping your blood to clot and preventing age-related conditions. Leafy greens are high in Folate, which can lower your risk for cardiovascular disease and memory loss.

Many people are at a loss for how to prepare vegetables and as a Dietitian I like to show them that it doesn’t have to be complicated.

Here are some simple ways to get more leafy greens into your diet…..

1.Smoothies

A no-brainer, just add your leafy green vegetable of choice and let the fruit, milk and/or yogurt transform it into a healthy, tasty drink. I think most people who have tried this can agree that you can barely taste the greens so it’s especially handy for the picky-eaters in your life.

2. Sandwiches

Monday was a perfect example of how to sneak in some greens into you sandwiches. You can always leave them raw, especially if you are making a cold sandwich, but for those hot sandwiches all it takes is a simple sauté.

3. Quiche or Egg Dish

I absolutely love greens with eggs so it’s my go-to veggie for quiches and frittatas.

4. Soups

Wilting some chopped greens into your soup and stew is a super easy way to increase your intake of these wonderful vegetables.

5. Salads

It doesn’t get much easier…a salad with fresh greens is hard to beat.

And there are many more ways to get your greens into your diet. I asked some fellow Dietitians (and bloggers) to share their favorite way to eat greens and here what they said!

P.S. Go check out their amazing blogs for more recipe and nutrition info!

Maria from The Blonde Pantry “in my smoothies.”

Wendie from the Pantry Doctor “in my egg muffin cups for breakfast.”

Holley from Holley Grainger Nutrition “sautéed with garlic, olive oil and salt.”

Lindsay from The Lean Green Bean “in a big pot of homemade mac and cheese.”

Yvette from Food Therapy “from my garden! A salad made from fresh greens from my garden just does not compare to store bought greens.”

Jessica from Nutritioulicious “in shakshuka.”

Sara from The Cookin’ RD “in a rich, aromatic broth-based soup with beans and fresh herbs.”

Katie from Mom to Mom Nutrition “roasted with olive oil, salt, and pepper. then sprinkled with fresh parmesan cheese right when it comes out of the oven!”

Lauren from Nutri-Savvy’s Blog “as a base for my egg-, chicken-, tofu- or quinoa- salads. Having extra greens adds plenty of heart-healthy nutrients and fiber to my meal without a lot of extra calories. Plus, there is plenty of flavor in my protein-rich salads so no need for added dressing.”

Robyn from Fabulous Food Finds “finely chopped serve raw with a champagne vinaigrette, halved red grapes, grated manchego cheese, Marcona Almonds.”

Heather from Dietitian on the Run “cooked in an egg scramble.”

Danielle from Food Confidence Blog “chopped up and tossed into my salad or warm pasta!”

Dixya from Food, Pleasure, Health “in curries or pasta dishes.”

Jessica from In Wealth and Health “in a smoothie! I take spinach and kale that are on their last leg and freeze. At snack time, it’s easy to grab a handful of greens to add a ton of nutrition.”

Vandana at Vandana Sheth “sautéed in Olive oil, and seasoned with minced garlic, salt, black pepper.”

Tina from FOOD DOC “sauteed with garlic, onions, olive oil, cracked pepper and a little salt.”

Gail from A Healthy Hunger “in my morning breakfast bowl with brown rice and a poached egg!”

Sarah from Sarah Krieger RD “wilted, sauteed with olive oil, salt, garlic, but I add toasted walnuts and dried fruit–usually currants or dried cherries.”

Lauren from Eating With A Purpose “sauteed with garlic, lemon juice, salt and pepper, with a little tahini added in at that end!”

Layne from World RD “added to everything: eggs, smoothies, soups, grains, sandwiches.”

Dana from Fusion Integrative Health and Wellness “sautéed with EVOO, garlic and good balsamic vinegar.”

Madeline from Real You Nutrition “I love a green salad but the easiest (hence my favorite), is in my protein shake in the morning!”

Heather from Heather Goesch Nutrition “collards braised with loads of sliced garlic and a few smoky dried chillies over white grits, a splash of lemon juice over top to finish!”

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Great ideas, right? Thanks for sharing ladies! Now I am off to restock my leafy greens!

Let’s hear it, what is your favorite way to enjoy leafy greens?