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.
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.
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.
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.