We all know that eating more greens should probably be on our todo list, but if you are finding you need a little shake up to your good old salad routine, today you are in luck!
To add a little zest to your life, I am sharing 5 creative ways to prepare some of the most nutritious greens out there and why you should be patting yourself on the back for getting them into your diet while you’re at it.
HEALTH BENEFITS: Swiss Chard is one of the most nutritious vegetables out there, full of 300% of your daily value of Vitamin K and 100% of your daily value of Vitamin A in just one cup of cooked chard. It also serves up powerful carotenoids and flavonoid phytonutrients that offer powerful antioxidant properties.
PREPARATION TIP: Sauté Swiss Chard with garlic and lemon for an easy and delicious preparation to act as a side at dinner or a base for a bowl at lunch. For a quick and easy way to try this, check out this recipe from Bon Appetit: Sautéed Swiss Chard with Garlic & Lemon
HEALTH BENEFITS: Kale is a cruciferous vegetable that boasts large concentrations of health-promoting sulfur compounds such as sulforaphane and isolthiocyanates which can help aid the liver in producing enzymes to neutralize potentially toxic substances. It also is a fabulous source of Vitamin A and C as well as other phytonutrient antioxidants.
PREPARATION TIP: Kale Chips are a great way to get your snack on and get your greens in, too. Curly Kale and Lacinto Kale (also known as dinosaur kale) work well for making Kale Chips! Try them at home: CBJ Recipe: Baked Kale Chips
HEALTH BENEFITS: Cabbage is a fabulous source of Vitamin C (boasting 50% of the recommended daily value) as well as FIBER, offering up 3.5 grams of fiber per 1 cup serving.
PREPARATION TIP: Try making a zesty salad by adding lime juice and sea salt to shredded cabbage. This quick and easy salad tastes great on it’s own or as a topping on tacos!
HEALTH BENEFITS: Spinach is not only an incredibly versatile vegetable that is easy to sneak into salads, smoothies, pasta dishes, and scrambles, but it also boasts major health benefits. Not only does it boast impressive amounts of antioxidants, Vitamin K, A, Manganese, and Folic Acid, but it is also one of the best plant-based sources of iron.
PREPARATION TIP: Try adding a few cups of raw spinach to a smoothie. Spinach tastes great with berries and also tastes great in my favorite Blissfully Green Smoothie!
HEALTH BENEFITS: Collard greens are not only a great source of Vitamin A and C, but also are one of the best plant-based sources of calcium, offering up 22% of the recommended daily value in 1 cup of cooked collard greens.
PREPARATION TIP: Use a collard green leaf as a substitute for a tortilla in a wrap. I have my eye on this delicious looking hummus wrap from the Eating Bird Food Blog: Hummus Collard Wraps
What are your favorite ways to prepare these greens? Would love to hear in the comments below!
Source: The World’s Healthiest Foods by George Mateljan