Eat your greens!
Yikes!
A month ago we talked about different kinds of greens and even gave you a few delicious recipes here.
But something makes us think that you need more information to include greens in your menus. So we have some facts – in case you’re motivated by the intellectual arguments – and some practical tips – in case you just need it to be easier.
Challenge yourself to add greens to several meals this week.
Just the Facts, Ma’am
Dark leafy greens supply calcium, iron, vitamins A/C/E, folic acid, carotenoids, and fiber. Vitamins A/C/E (non-standard punctuation, in the hope that you’ll remember this) work together to become super-cancer-fighting antioxidants. It’s a good combination to look for in any food. Carotenoids are a large family of more antioxidants (including beta-carotene) that boost your immune system and help fight cancer.
Bottom line: Greens are good for you. Eat them often.
Make-It-Happen Practical Tips
The number one tip – chop greens fine, and add them to everything. Even if you only add one leaf of kale (chopped) to a pot of soup, or a small handful of spinach (chopped) in the pasta sauce, you’re building a foundation. People who aren’t used to seeing “green bits” will get used to them if they’re everywhere.
Add chopped greens to pasta sauces, soups, stews, stirfries, etc. In fact, if your meal contains some liquid and is cooking for awhile, it’s perfect for greens.
Add chopped greens to breads, biscuits, scones, muffins, etc. If it’s a batter (and not too sweet), you can easily add greens chopped in really small pieces. They’ll blend into the batter and add nutrients without adding a lot of flavor. For an extra boost, add a little grated carrot, too.
While you’re chopping greens – add them to meatloaf or burgers or sloppy joes or meatballs. It’s easy to boost the nutrition without changing the flavor.
Add greens to the top of your pizza. Stuff them in sandwiches and paninis and pitas and wraps. Top a potato. Cook them into your eggs, omelets, quiches, fritattas.
Serve proteins on a bed of sauteed greens. Saute the greens with lots of onion (any onion, leek, shallot, scallion, etc) and a little garlic. Then top with grilled or broiled fish or chicken or tofu, and serve with a side of colorful veggies (like sauteed peppers, or tomato salad, or steamed carrots).
Bottom line: It’s easy to add greens – and all their healthy nutrients – to your meals.
Photo by James Wilsher
