How to Sneak More Leafy Greens into Your Daily Diet
Are you looking to up your nutritional game and eat more leafy greens in your daily diet? Well, you’re in luck because today I’m sharing all about leafy greens and exploring some creative and delicious ways to incorporate more of them into your meals (it’s easier than you think)!
When I started adding in more leafy greens to my daily diet as part of the Gina Livy program a couple of years ago, I almost immediately felt a difference. My digestion improved, and my gut felt so much better. The Livy Method (and many other healthy whole food diets) requires you to eat a lot more dark leafy greens than you might be used to. It can be difficult to change your eating habits, but in this blog post I wanted to share simple ways you can eat more leafy greens so that you can also feel the benefits!
Why eat more leafy greens?
A study by the Centers for Disease Control and Prevention assessed the nutrient density of nearly 50 fruits and vegetables. It revealed that 17 of the top 20 contenders were leafy greens. Studies also show that incorporating lots of leafy greens into your diet can lower the likelihood of developing heart disease, specific cancers, macular degeneration, and type 2 diabetes. Additionally, they may contribute to maintaining cognitive sharpness as individuals grow older.1 From kale to spinach to Swiss chard, these vibrant greens also add colour and flavour to your dishes.
How to eat more leafy greens
So, whether you’re a seasoned green eater or just starting to explore the leafy side of life, here are some tips and tricks to help you get more of these nutrient-packed veggies into your daily diet:
- Start Your Day with Greens: Kickstart your morning with a nutritious green smoothie or juice. Blend together a handful of spinach or kale with your favorite fruits, such as bananas, berries, or mangoes. Add some almond milk or coconut water for a refreshing and energizing breakfast.
- Swap Out Your Lettuce: Instead of using iceberg lettuce in your salads, opt for darker, more nutrient-dense greens. Not only do they add a peppery kick to your salads, but they also provide a wider variety of vitamins and minerals.
- Bulk Up Your Soups and Stews: Add chopped kale, baby spinach, or Swiss chard to your favorite soups and stews.These hearty greens hold up well to heat and add both texture and flavor to your dishes.
- Pile on the Pesto: Whip up a batch of homemade pesto using basil, spinach, or arugula as the base. Spread it on sandwiches, toss it with pasta, or drizzle it over roasted veggies. You’ll add a burst of fresh flavor and vibrant color.
- Veggie Wraps: Use large leafy greens like romaine or cabbage as wraps for your favorite fillings. Whether you’re stuffing them with quinoa, beans, veggies, or lean protein, these leafy wraps make for a nutritious and yummy meal.
- Blend Them into Sauces: Sneak extra greens into your pasta sauces, dips, and spreads by blending them into the mix. Spinach and kale are perfect for this trick. They can easily be incorporated into sauces like marinara or creamy Alfredo.
- Snack on Kale Chips: Say goodbye to greasy potato chips and hello to crispy kale chips! Simply toss kale leaves with olive oil, salt, and your favorite seasonings. Then, bake until crispy for a guilt-free snack that satisfies your cravings without the extra calories. Alternatively, roasted seaweed snacks are an easy and satisfying dark leafy green to snack on!
- Greenify Your Grains: Mix cooked grains like quinoa or rice with finely chopped spinach, Swiss chard, or parsley for a nutritious and colorful side dish. The greens add freshness and vibrancy to the dish while boosting its nutritional value.
- Add Them to Your Eggs: Whip up a veggie-packed omelet, homemade egg bites, or frittata by adding chopped spinach, kale, or Swiss chard to your eggs. The extra flavour and nutrition is so yummy!
- Experiment with Different Varieties: Don’t be afraid to step out of your comfort zone and try new leafy greens. From peppery arugula to earthy beet greens, there’s a whole world of flavors and textures waiting to be discovered. Here is my list of green leafy vegetables you can try.
What are some of your favorite ways to incorporate leafy greens into your meals? Share your tips and tricks in the comments below! Let’s inspire each other to eat more greens and in turn feel AMAZING. Have fun incorporating more into your daily routine!
Sources:
