The Best Ways to Add More Greens to Your Diet

Posted In: Health Articles

Eating greens is essential for optimal health. Leafy greens and fresh vegetables contain an array of antioxidants and inflammation-reducing phytochemicals. Greens aid in maintaining healthy cholesterol levels, improving digestion, and promoting red blood cell and immune system function. The calcium in greens is more easily absorbed than the calcium found in cows milk, without the associated health risks. Vitamin K is found in abundance in foods such as kale, spinach, collard greens, beet greens, parsley and swiss chard, and is essential for blood clotting, bone health, and insulin resistance. High intake of leafy greens is also associated with a reduction in cognitive decline. Despite their importance, many people fail to get enough greens in their diet. Here are some of the easiest ways to add them into your meals:


Lettuce Wraps 

Try filling romaine lettuce with cooked food. Mixing a grain and vegetables with your choice of plant-based protein will create a more filling meal. Lettuce wraps are great with stir fries, or steamed rice and vegetables.


Green Smoothies

Some nutrients from greens are better absorbed when food is cooked, while others are destroyed by heat. Eating a balance of raw and cooked greens is recommended. Add any greens (or combination of greens) you like- baby spinach, kale, collard greens, romaine, parsley, watercress, or swiss chard all make a great smoothie addition.


Cooked greens

Add cooked greens, fresh or frozen, to stir fries, pasta, or steamed vegetable dishes.


Bed of Greens 

Try eating cooked meals like pasta over a bed of greens. This won’t change the flavour profile, and is a great option if  you don’t have time to make a salad.

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Fresh Salads

This may seem like an obvious one, but this list wouldn’t be complete without salad! To save time, you can make a very large salad at once and keep it in the fridge with a damp cloth or paper towel over top to preserve freshness. Eating a salad before each meal is a great habit to get into. Since vitamin K is a fat-soluble vitamin, try adding some healthy fats like nuts, seeds, or avocado to boost absorption.

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