Madeleine Hull
Leafy greens are one of the healthiest foods on the planet, but most of us don't eat enough of them. Eating more vegetables shouldn't be a chore, and there are plenty of ways to sneak them into your diet. Smoothies are a great way to get your greens in, as you can disguise the taste with other ingredients like cacao nibs and almond butter. Soups and stews are also a good option, as are omelettes and stir-fries. If you're eating out, ask for a side of greens instead of potatoes with your meal. Salads don't have to be boring, either: try a buttery spinach salad with pumpkin seeds, tempeh, and a tahini-dill dressing.
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What You'll Learn
Add greens to smoothies
Smoothies are a great way to add greens to your diet. They are simple, convenient, and can be made to suit your taste.
To make a green smoothie, you can use fresh or frozen leafy greens and blend them with other ingredients such as fruit, liquids, nuts, seeds, yogurt, or protein powder. Leafy greens like spinach, kale, Swiss chard, and collards are popular choices as they are packed with vitamins and minerals, have mild flavors, and soft textures. They are easy to blend and can be disguised with other ingredients if you're not a fan of the taste.
If you're using tougher greens like kale, it's a good idea to remove the stems before blending, especially if your blender isn't very powerful. You can also use baby kale, which has a milder flavor. To offset the slightly bitter taste of kale, add sweeter fruits like apple, banana, or berries.
Other greens to consider are zucchini, summer squash, and beetroot, which will add a vibrant color to your smoothie. You can also add carrots, cucumber, and tomatoes, which are said to "hide" well in smoothies.
Some people also add "super green" powder blends to their smoothies, which are a convenient way to boost the nutritional content.
- Use frozen fruit like mango, pineapple, or berries for added sweetness and a frosty texture.
- Try different liquids like coconut milk, oat milk, or orange juice instead of almond milk.
- Add a scoop of protein powder or Greek yogurt for a nutritional boost.
- Use natural sweeteners like honey or maple syrup if you prefer your smoothie on the sweeter side.
- Throw in some ice cubes to perfect that frosty texture.
So, get creative and experiment with different combinations of greens and other ingredients to find your favorite green smoothie recipe!
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Make a spinach omelette
Spinach omelette is a tasty and healthy meal that can be prepared in under 10 minutes, making it a perfect breakfast option. It is also a great way to add greens to your diet. Here is a detailed recipe for a delicious spinach omelette:
Ingredients:
- Eggs
- Spinach (baby spinach is preferred for its sweeter taste, but regular spinach works too)
- Butter
- Olive oil
- Salt
- Pepper
- Garlic powder
- Grated cheese (Parmesan or Mozzarella)
- Nutmeg (optional)
- Onion powder (optional)
Instructions:
- Beat the eggs in a small bowl. You can season the eggs with salt, pepper, garlic powder, and chilli flakes to taste. Mix well until there are no distinct streaks of whites or yolks.
- Heat butter in a non-stick skillet over medium heat. You can use olive oil instead of butter for a dairy-free option.
- Once the butter is melted, add the spinach. You can also add crushed garlic, a pinch of salt, and pepper to taste. Sauté the spinach until it is wilted. This step helps to dry out the spinach so that it doesn't affect the texture of your omelette.
- Transfer the cooked spinach to a plate and set aside. You can cover it with foil to keep it warm.
- Add more butter or olive oil to the pan and spread it evenly.
- Pour the beaten eggs into the pan and tilt it to spread the egg mixture evenly.
- Cook the eggs until the top is almost set but still a little wet.
- Sprinkle grated cheese on one half of the eggs.
- Top the cheese with the cooked spinach.
- Using a spatula, gently loosen the other half of the omelette and fold it over the spinach and cheese.
- Slide the omelette onto a plate and serve warm.
You can also add other vegetables to your spinach omelette, such as bell peppers or onions, to make it even more nutritious and flavourful. Enjoy your healthy and delicious spinach omelette!
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Try kale chips
If you're looking for a tasty way to add more greens to your diet, kale chips are a great option. They're easy to make, and you can experiment with different seasonings to find your favourite flavour.
To make kale chips, start by choosing curly kale, as the curly leaves are better suited for chips. Remove the large stems from the kale and chop the leaves into chunks. Wash the kale thoroughly, and then dry it well with paper towels or a dish towel. Removing all the water from the kale is important, as damp leaves will become soggy instead of crispy.
Once the kale is dry, coat the leaves lightly with olive oil. You can also add lemon juice at this stage for some extra zing. Next, season the kale with salt, pepper, and garlic powder, or try something different like miso, soy sauce, or coconut oil. You can also sprinkle on some grated parmesan cheese for a savoury kick.
Finally, spread the kale out in a single layer on a baking sheet and bake at 300°F for 15-20 minutes until crispy. Keep a close eye on the kale chips, as they can go from crispy to burnt quite quickly.
Kale chips are a delicious and healthy snack that can be stored in an airtight container for up to a week, although they're so tasty, they might not last that long!
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Use leafy greens in soups
Leafy greens are a great way to add nutrition to your diet. Soups are an excellent way to include these greens, especially in the colder months. Here are some ways to use leafy greens in soups:
Big Greens Soup
This soup is a great way to ensure you are getting your daily dose of leafy greens. The recipe is simple and includes a variety of greens. Start by warming some olive oil in a large pot over medium-high heat. Add onions and let them cook until they are soft and golden brown. Add garlic and stir for a minute or two. You can then add sweet potatoes and stock, bring it to a boil, and then simmer for about 10 minutes. Once the sweet potatoes are tender, stir in the kale, cover, and simmer for another 3 minutes. Uncover, add spinach, cover again, and simmer for 2 more minutes. Transfer the contents to a blender and puree until smooth. You can garnish with toasted almonds, herbs, or even diced apples for a delicious and nutritious soup.
Garden Green Soup
This soup is a great way to use up any greens you may have in your garden or from the farmer's market. It is a simple recipe that can be made in a Dutch oven or large soup pot. Start by heating olive oil, onions, and seasoning like sea salt and black pepper over medium-low heat. Cook until the onions are fragrant and golden brown. Add garlic and stir. Then, add in the broth along with all the greens. Cook for about 30 minutes, tasting and adjusting the seasoning as needed. You can cook the greens until they are soft with a little bite or go for a softer texture by cooking for 45 minutes. Finish by stirring in lemon juice and zest, and serve hot with garnishes of your choice.
Pureed Vegetable Soups
These soups are a great way to incorporate leafy greens, especially if you are not a fan of salads in colder weather. You can make these without a recipe, using whatever vegetables you have on hand. For a creamy soup, add tender baby spinach once the soup is cooked but before pureeing. The spinach wilts instantly, and you can then puree as usual. You can also blend a couple of de-stemmed kale or chard leaves into any creamy soup. While it may change the colour, the added nutrition is a great benefit.
Bean Soups
Bean soups are a great way to include leafy greens. Whether you are making minestrone, chicken noodle soup, or Asian noodle soups, adding chopped kale, spinach, collards, or chard will boost the nutritional value. Simply stir in the greens and let them simmer until they are wilted and tender, which usually takes between 3 to 10 minutes, depending on the type of green used.
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Add greens to dips like hummus
Eating a balanced diet is essential for maintaining good health. Green vegetables are a vital component of a healthy diet, as they are packed with nutrients. However, incorporating greens into your diet can be challenging, especially if you are a picky eater. Here are some creative ways to add more greens to dips like hummus:
Spinach Hummus
Adding a handful of fresh baby spinach to your homemade hummus is an excellent way to boost its nutritional value. Simply blend the spinach with the other hummus ingredients until smooth. Spinach has a mild flavour that won't overpower the hummus, and it will give it a beautiful green colour.
Green Pea Hummus
For a unique twist on traditional hummus, try adding peas to your recipe. This variation is perfect for those who love the taste of garlic and herbs. Simply use canned or frozen peas, garlic, tahini, lemon, olive oil, and fresh coriander or parsley leaves. Blend all the ingredients together, and you'll have a delicious and healthy dip.
Leafy Green Hummus
If you're feeling adventurous, get creative with your choice of leafy greens. Try using arugula, kale, fava bean leaves, or even nasturtiums in your hummus. These greens are packed with vitamins and minerals and will give your hummus a nutritional boost. Simply blend them with the other hummus ingredients until smooth.
Tips for Serving and Storing
When serving your green hummus, consider pairing it with veggies, pita bread, crackers, or using it as a spread on sandwiches and wraps. For an extra touch of flavour, add a drizzle of olive oil and a pinch of diced chives or "everything but the bagel" seasoning. To store your hummus, place it in an airtight container and refrigerate it. It should stay fresh for about a week. If you want to freeze your hummus, add a thin layer of olive oil on top to prevent drying and store it in freezer-safe containers.
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Frequently asked questions
There are many ways to add greens to your diet without eating salads. You can add them to soups, smoothies, omelettes, sandwiches, wraps, hummus, guacamole, pizza, pasta sauce, casseroles, stir-fry, lasagna, veggie burgers, stuffing, and even desserts.
You can make greens taste better by adding a little bit of cream, butter, or cheese. You can also try different cooking methods, such as sautéing, pickling, or dehydrating.
Some specific meals that incorporate greens include spinach frittata, kale pesto, arugula-topped pizza, spinach hummus, spinach guacamole, spinach omelette, and spinach smoothie.
Greens are one of the healthiest foods on the planet, containing large amounts of immunity-boosting zinc, magnesium, potassium, iron, and copper. They are also a good source of fibre and other nutrients, which can help lower blood sugar levels and prevent disease.
