Leafy greens are one of the most nutritious foods you can put on your plate. Based on a measure of nutrient density called the ANDI score (Aggregate Nutrient Density Index), leafy greens top the list of foods with the highest nutrient density per calorie. Unfortunately, most people don’t eat enough of them.
Why do leafy greens belong on your plate? They’re an exceptional source of vitamins, including folate (a type of B-vitamin), vitamin K (important for blood clotting), and vitamin A. Greens also contain phytonutrients with antioxidant and anti-inflammatory activity. Lutein and zeaxanthin are antioxidants in leafy greens that may lower the risk of age-related macular degeneration, a common cause of age-related vision loss.
Make Them Easy to Get on the Table
The fastest way to get leafy greens on the table is to buy frozen ones. Freezing preserves nutrients such as vitamin C and B vitamins that heat and light can destroy. Fresh greens also lose vitamins during transit, while freezing locks in these essential vitamins.
Frozen vegetables are typically processed within hours of being picked or harvested. Then manufacturers flash freezes them at extremely low temperatures, so they stay fresh during storage and shipping. This preserves their nutritional value, unlike fresh produce that loses nutrients during transport and in the supermarket.
Frozen greens are also easy to prepare: Just dump them in a pan with olive oil, heat until lightly wilted, and season with salt and pepper. They’re delicious on their own — especially when you dress them with lemon juice, garlic, and Parmesan cheese — or you can use them as part of a larger dish (dressing them with vinaigrette and serving over grain salad).
Not only are frozen leafy greens convenient and tasty, but they’re also healthier than fresh greens because they retain more nutrients after being frozen at their peak ripeness. Frozen leafy greens are ideal for smoothies. if you’re a smoothie lover, you’ll love how easy it is to add a handful of frozen greens to your blender to make a delicious and healthy drink.
Frozen leafy greens are a lifesaver for busy folks who want to eat nutritious meals but don’t have the time to prepare fresh greens regularly. They are easy to store, and you can use them in a variety of ways to add a healthy dose of vegetables to your diet. Plus, they taste just as good as fresh greens, if not better!
Enjoy Leafy Greens in Smoothies
Why not add kale to your next smoothie recipe? If you don’t like the taste of greens, mix them with fruit or use frozen berries instead of ice cubes. Blend greens well to break down the cell walls in the leaves. Doing this enhances nutrient release, so you can absorb them more easily. The biggest mistake people make when adding leafy greens to smoothies is adding too much. This can give your smoothie a “grassy” taste.
The way to avoid this is to add leafy greens in a ratio of 1:3 or 1:4. This means that for every cup of leafy greens, you would use 3 or 4 cups of liquid. For example, if you were making a smoothie with 1 cup of kale (or other leafy green) and 3 cups of almond milk, you would have a ratio of 1:3. Using this ratio will keep the greens from overpowering your smoothie. You can also add frozen berries or other fruit for a sweeter flavor.
Add Greens to Foods You Currently Eat
To add more greens to your diet, mix into them other foods like pasta sauces or soups. Tossing spinach into macaroni and cheese or adding kale to minestrone soup will give you plenty of nutrients without making the meal too heavy or filling.
Are you a sandwich lover? Don’t bite into that sandwich or wrap until you’ve added your favorite dark green. Here’s an idea. Gently toss cooked greens with shredded chicken breast or tofu, and seasonings like fresh herbs, garlic powder, onion powder, and salt. Roll it up in whole-wheat tortillas with hummus or low-fat ricotta cheese. How about watercress for a spicy, peppery taste? Add greens to your next pizza, pasta, or omelet, too.
With so many ways to cook greens, you’ll never run out of inspiration. You can steam, sauté, braise or add them to stir-fries. Or you could mix them with tomatoes and onions for an easy side dish ideal for summer barbecues.
Upgrade Salads with Dark, Leafy Greens
Make salads more interesting by adding different types of greens. A salad doesn’t have to consist of just one kind of lettuce or spinach. Try mixing different types of greens for a colorful salad with lots of flavor and nutrients. Darker greens tend to be higher in antioxidants than lighter leafy greens. Add a source of fat to help absorb more of the fat-soluble vitamins and antioxidants in greens. Use avocado instead of cheese to add heart-healthy monounsaturated fats that help lower cholesterol levels and protect against heart disease.
Swap Potato Chips for Kale Chips
Chips are a delicious snack, but they’re often loaded with unhealthy oils and cause a sharp rise in blood sugar. Instead of potato chips, make baked kale chips. They’re easier on your blood sugar and more nutrient dense than potatoes.
To make kale chips, wash, and dry kale leaves, then tear them into bite-sized pieces. Toss the leaves with olive oil and salt to taste. Then spread the leaves on a baking sheet and bake at 400 degrees Fahrenheit until crispy, about 10 minutes depending on your oven.
The Bottom Line
So, there you have it: the top five ways to get more leafy greens into your life. Try one or try them all! Leafy greens are not only super healthy, but they taste delicious. Whether you choose to try one or all of these methods, you’ll be doing your body a favor by adding more of these nutrient-packed vegetables to your diet. So why not give it a try and discover how delicious and easy it can be to eat more leafy greens?
References:
- World’s Healthiest Foods website.
- “The Health Benefits of Leafy Greens – Consumer Reports.” 27 Jan. 2020, consumerreports.org/nutrition-healthy-eating/health-benefits-of-leafy-greens/.
- “The 13 Healthiest Leafy Green Vegetables.” 01 Jul. 2018, healthline.com/nutrition/leafy-green-vegetables.
- Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.
- “ANDI Score: What It Is And How To Use It – BetterMe.” betterme.world/articles/andi-score/.
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