How to Eat More Leafy Greens: The Ultimate Guide

Eating more leafy greens can significantly improve your health. According to the USDA, most people aren't getting enough vegetables in their diet. Research shows that consuming just 2 to 3 servings of green leafy vegetables per week can lower the risk of stomach, breast, and skin cancer¹. 

Incorporating more leafy greens into your meals doesn't have to be a chore. You'll find a variety of easy recipes and practical tips to help you include these nutritious vegetables in your diet. Whether you're looking to save time or try new things, this guide will provide you with the necessary solutions.

Leafy greens can be delicious and versatile. If you're worried about taste, start small and explore the many types available. From spinach and kale to arugula and Swiss chard, there's a leafy green for every palate. This guide will show you how to make leafy greens a regular part of your family's meals without compromising on flavor or convenience.

Let's make eating more leafy greens simple and enjoyable. By the end of this guide, you'll have a range of strategies to easily add more greens to your diet. Embrace the benefits of these powerhouse vegetables and see the positive impact on your health and well-being.

Easy Leafy Greens Meal Ideas

It’s easy and quick to add a handful of leafy greens to your regular meals. Alternatively, try some simple leafy green recipes.

Add Greens to Your Stir-Fry

Sauté any greens like bok choy, spinach, and Swiss chard. Add garlic, ginger, soy sauce, and a splash of sesame oil for a flavorful dish. Explore different varieties of greens, proteins, and rice or noodles for a complete meal.

Super Green Smoothie 

Blend fresh or frozen spinach, kale, or any other leafy greens with mixed berries, a frozen banana, a spoonful of peanut butter, and some almond milk to create a perfect smoothie for using up wilting greens. Pour the smoothie into molds to make refreshing and healthy popsicles that kids will love.

Leafy Green Pesto 

Enjoy it spread on sandwiches or as a dip for veggies. Blend leafy greens like kale, spinach, or beet greens with nuts, seeds, garlic, lemon juice, and olive oil to create a versatile sauce. Store this green pesto in the freezer and add it to soups, stews, or pasta for an extra boost of nutrition.

Kale Chips 

Toss kale leaves with olive oil and a pinch of salt, then bake until crispy to make a fun and crunchy snack that encourages kids to eat more greens. Enjoy the appealing texture of these kale chips as an alternative to traditional chips, and add spices like paprika or garlic powder for extra flavor.

Add Leafy Greens to a Salad

Greens can be a great addition to any salad. Try arugula for a peppery flavor, as showcased by this HelloFresh salad (above). Salads can be your main dish an accompaniment to a larger meal. Argula isn’t the only leafy green you can add to your salad. Spinach and kale are popular as well.

Roasted Veg Salad Bowl

A salad bowl incorporates a variety of textures and flavors for a balanced meal. Roast vegetables like sweet potatoes, bell peppers, and onions, then add them to a bowl with a pile of leafy greens, some cooked grains like quinoa or brown rice, and your choice of dressing to create a hearty and healthy meal.

Greens Soup

When a soup is green, you know it’s good for you. Leafy greens including Swiss chard, bok choy, spinach, and kale can be added to soup to make it super-nutritious. If you blend the soup, everything is hidden, so even picky eaters will enjoy it.

Add Greens to Eggs

Spinach and scrambled eggs are a winning combination. Add a bit of cheese for a quick and nutritious breakfast. The flatbreads (above) from Blue Apron, are served with sauteed asparagus and lemon aioli for a tasty brunch or lunch.

Garlic Sauteed Greens

Wilt leafy greens in a skillet with garlic, olive oil, and seasonings for an easy and flavorful dish. Add a splash of lemon juice and water, cover with a lid, and cook until they reach your desired texture. Use any type of greens for a quick side dish.

Lettuce Tacos

Use large lettuce leaves as taco shells and fill them with your choice of meat or veggie fillings. Top with your favorite taco ingredients for a light and crunchy meal. Enjoy these lettuce tacos as a refreshing and low-carb alternative to traditional tortillas, perfect for a healthy and satisfying meal.

13 Simple Ways to Eat More Leafy Greens

Incorporating more leafy greens into your diet can be easier than you think. Whether you're looking to boost your health or simply try new recipes, these 13 simple methods will help you eat more leafy greens every day.

1. Try a Variety of Greens

There’s more to leafy greens than kale and spinach. Experimenting with different types of greens, like arugula, Swiss chard, and collard greens, can diversify your diet and keep your meals exciting. Each variety of leafy green offers a unique combination of flavors and nutritional benefits. Try new greens to help you find your favorites, and make sure you get a broad range of nutrients.

2. Massage Your Kale

Massaging kale helps soften its texture. This simple technique can make kale more palatable by breaking down its tough fibers. To massage kale, remove the thick stems and tear the leaves into bite-sized pieces. Add a small amount of olive oil or lemon juice, then gently rub the leaves between your fingers for a couple of minutes until they become softer and darker in color.

3. Blanch to Remove Bitterness

Leafy greens can taste more bitter, making them less appealing to some people. Blanching involves briefly boiling the greens and then plunging them into ice water. Try with kale, collard greens, and mustard greens. Add the greens to boiling water, cook for 1-2 minutes, then transfer to a bowl of ice water to stop the cooking process. 

4. Prep in Advance

Chop and cook your leafy greens, then freeze them to use later. Prepping greens in advance saves time during meal preparation and reduces waste. Wash and chop the greens, then blanch or sauté them before freezing in portion-sized bags. Alternatively, you can buy frozen leafy greens for the easiest prep and still enjoy the nutritional benefits.

5. Add to Salads and Stir-Frys

Greens like spinach wilt easily, so you can pack a lot into salads and stir-fries. For salads, mix a variety of greens to create a base, then add your favorite toppings and dressing. In stir-fries, leafy greens can be added towards the end of cooking to retain their nutrients and vibrant color.

6. Don’t Forget the Dressings

Enhance the taste of raw leafy greens with dressings. A simple drizzle of rice vinegar, olive oil, or a light vinaigrette can make a big difference, making your salads more delicious and enjoyable. Experiment with different dressings and add-ins like nuts, seeds, and fruits to create a variety of tasty salads that you'll look forward to eating.

7. Eat Them Raw and Cooked

Some leafy greens, like spinach, offer different benefits when eaten raw or cooked. For example, raw spinach provides more vitamin C, while cooked spinach offers higher levels of calcium and iron. Some greens, like kale, may taste better when cooked, while others, like arugula, are best enjoyed raw. Use both to enjoy a variety of textures and flavors.

8. Add to Sauces

This is a great way to sneak in more vegetables, especially for picky eaters. Finely chop greens like spinach, kale, or Swiss chard and stir them into your favorite pasta sauce for an extra nutritional boost without significantly altering the taste. Leafy greens can also be added to other sauces and soups, making it easy to increase your vegetable intake.

9. Serve Dishes on a Bed of Greens

Use leafy greens as a base for your main dishes. Serving your meals on a bed of arugula or spinach adds a fresh, nutritious layer to your plate and enhances the overall presentation. This method works well for dishes like grilled chicken, fish, or tofu. The greens will slightly wilt under the hot food, blending their flavors with the main dish for a nutritious base.

10. Green Side Dishes

Quick to make green side dishes can boost your meal's nutrition. You can sauté greens with garlic and olive oil for a simple side dish, or mix them into grain-based salads for added flavor and nutrition. Stir leafy greens into quinoa, rice, or pasta to easily increase your vegetable intake without much effort.

11. Taco Night Treat

Use leafy greens, like collard greens, as taco shells or lettuce as wraps. This is a great way to cut down on carbs and add more nutrients to your meal. Collard greens and lettuce leaves make excellent wraps for tacos, sandwiches, and spring rolls. They add a refreshing crunch and boost the nutritional content while keeping them light and healthy.

12. Make a Green Garnish

Sprinkle chopped greens to make dishes more appealing. Adding a garnish of leafy greens to your meals not only boosts nutrition but also enhances the visual appeal of your dishes. Finely chopped herbs like parsley, cilantro, or basil can add a burst of flavor and color to soups, stews, and roasted vegetables. 

13. Combine with Egg Dishes

Leafy greens pair really well with egg-based dishes. Add leafy greens to scrambled eggs, omelets, or frittatas. This is an easy way to incorporate more greens into your meals, making them more nutritious and flavorful. Spinach, kale, and Swiss chard work well in egg dishes and add a vibrant color and a boost of vitamins and minerals. 

How to Get Kids to Eat Leafy Greens

Getting kids to eat leafy greens can be a challenge, but with a few creative strategies, you can make these nutritious vegetables more appealing to them. 

Here are some effective ways to introduce leafy greens to your children’s diet.

Healthiest Green Leafy Vegetables

The term “healthiest” is an oversimplification when it comes to green leafy vegetables, as each type offers unique nutrients and benefits. The key is to include a variety of leafy greens in your diet to maximize the range of nutrients you consume. 

Here are some of the most nutrient-dense leafy greens:

• Spinach: This versatile leafy green is rich in iron, calcium, and vitamins A and C. It can be used in salads, smoothies, and cooked dishes.

• Kale: Known for its robust texture and slightly bitter taste, kale is packed with vitamins K, A, and C, as well as antioxidants. It’s great in salads, soups, and as kale chips.

• Swiss chard: With colorful stems and dark green leaves, Swiss chard is rich in vitamins A, C, and K. It can be sautéed, added to soups, or used in place of spinach in various recipes.

• Arugula: This peppery green adds a unique flavor to salads and sandwiches. Arugula is a good source of vitamins A, K, and folate.

• Romaine lettuce: Commonly used in Caesar salads, romaine lettuce is crisp and refreshing. It provides vitamins A, K, and folate.

• Collard greens: These large, dark green leaves are a staple in Southern cuisine. They are high in vitamins A, C, and K and can be boiled, sautéed, or used in wraps.

• Mustard greens: With a spicy, mustard-like flavor, these greens are rich in vitamins A, C, and K. They can be used in salads, stir-fries, and soups.

• Bok choy: Also known as Chinese cabbage, bok choy has a mild flavor and crunchy texture. It’s rich in vitamins A, C, and K and is commonly used in Asian dishes.

• Watercress: This leafy green has a slightly peppery taste and is often used in salads and sandwiches. Watercress is high in vitamins A, C, and K.

• Dandelion greens: These bitter greens are nutrient-dense, providing vitamins A, C, and K, as well as calcium. They can be used in salads, sautéed, or added to smoothies.

• Mizuna: A Japanese mustard green with a mild, peppery flavor, mizuna is rich in vitamins A, C, and K. It’s often used in salads and stir-fries.

• Endive: This slightly bitter green is used in salads and appetizers. Endive provides vitamins A, K, and folate.

How to Preserve Leafy Greens 

Leafy greens are easy to wilt and can turn to mush in the fridge. But with the right techniques, you can extend their freshness and usability and reduce waste.

• Freeze: One of the easiest ways to preserve leafy greens is to freeze them. Wash and chop the greens, blanch them briefly in boiling water, then plunge them into ice water. Pat them dry, pack them in airtight bags or containers, and freeze. This method retains their nutrients and makes them easy to add to smoothies, soups, and stews.

• Dehydrate: Dehydrating leafy greens is another effective preservation method. Use a food dehydrator or your oven at its lowest setting. Once dried, store the greens in airtight containers. Dehydrated greens can be crumbled into soups, stews, and sauces for a nutrient boost.

• Can: Canning is a more involved process but can preserve greens for longer periods. Follow proper canning procedures to avoid spoilage and ensure safety. Greens like kale and spinach can be canned and added to recipes later.

• Add to recipes and freeze: Incorporate leafy greens into dishes like soups, stews, or casseroles, then freeze these meals. This method ensures you always have ready-to-eat meals packed with greens.

• Ice cubes: Purée leafy greens with a little water and pour the mixture into ice cube trays. Freeze the cubes and store them in a freezer bag. These green ice cubes are perfect for adding to smoothies, soups, or sauces.

• Freeze pesto portions: Make pesto using leafy greens like basil, kale, or spinach. Freeze the pesto in small portions using ice cube trays or small containers. This way, you can easily add a burst of flavor and nutrition to your dishes.

• Fridge with dry paper towels: Store leafy greens in the fridge with dry paper towels to absorb excess moisture. Place the greens in a perforated bag or container with the paper towels. This method helps keep the greens dry and extends their shelf life.

Common Misconceptions about Leafy Greens

You might believe that leafy greens are bland or that all greens have the same nutrients. Misunderstandings about storage, preparation, and daily consumption can also lead to frustration. Let's debunk these myths and explore the true benefits of leafy greens.

Leafy Greens Are Boring 

Many people believe that leafy greens are bland and unappealing. However, there are many varieties to explore, each with its unique flavor and texture. From the peppery bite of arugula to the mild sweetness of spinach, they can be prepared in lots of delicious ways. You can enjoy them raw in salads, sautéed, blended into smoothies, or added to soups and stews.

All Leafy Greens Are High in Iron

Spinach is well-known for its high iron content. However, not all leafy greens provide the same level of this nutrient. Different leafy greens offer a variety of nutrients. For example, kale is rich in vitamins A, C, and K, while Swiss chard provides a good amount of magnesium and potassium. Eat a range of leafy greens to get a broad spectrum of essential nutrients.

All Leafy Greens Are Equally Nutritious

The nutritional content of leafy greens varies significantly. While some are packed with certain vitamins and minerals, others may be richer in different compounds. Incorporating a variety of leafy greens into your diet is the best way to benefit from their diverse nutritional profiles.

Everyone Should Eat Leafy Greens

Although leafy greens are highly nutritious, they may not be suitable for everyone. People with a predisposition to kidney stones should be cautious due to the oxalate content in some leafy greens. Additionally, those on blood thinners should keep their leafy green intake consistent due to their vitamin K levels, as this could interfere with their medication.

Leafy Greens Are the Best Source of Nutrients

Leafy greens are a valuable part of a healthy diet, but they should be included as part of a varied and balanced diet. For instance, plant-based diets might require supplementation with nutrients like B12 and vitamin D that aren’t abundant in leafy greens.

Fresh Leafy Greens Are Better than Frozen 

Frozen leafy greens retain most of their nutrients and are a convenient alternative to fresh. They’re typically flash-frozen at their peak ripeness, which helps preserve their nutritional content. Using frozen greens can ensure you always have a healthy option on hand, even when fresh produce is not available.

Leafy Greens Can Only Be Eaten in Salads 

There are many ways to enjoy leafy greens beyond salads. They can be added to pastas, stir-fries, omelets, sandwiches, and even baked goods. This versatility makes it easy to incorporate them into a wide variety of dishes.

Cooking Leafy Greens Destroys Nutrients

The impact of cooking on nutrients varies. For instance, while cooking can reduce the levels of vitamin C, it can also increase the availability of other beneficial compounds like beta-carotene. Lightly steaming or sautéing greens can help retain most of their nutritional value.

Leafy Greens Are Only Beneficial for Vitamins and Minerals

In addition to vitamins and minerals, leafy greens are rich in phytonutrients. These compounds, such as flavonoids and carotenoids, have powerful antioxidant and anti-inflammatory properties that contribute to overall health.

What Are the Benefits of Eating Leafy Greens?

Incorporating more leafy greens into your diet offers numerous health benefits. These vegetables are not only rich in essential nutrients but also packed with powerful compounds that can improve your overall well-being. Let's dive into some of the key advantages of making leafy greens a regular part of your meals.

High in Nutrients 

Leafy greens are nutritional powerhouses. They’re loaded with vitamins, minerals, and fiber that support various bodily functions. Key nutrients found in leafy greens include:

Non-heme iron comes from plants and is less bio-available than heme iron from meat. Heme iron absorption is less tightly regulated than non-heme iron absorption, so there’s a risk of toxicity⁷ ⁸ ⁹.

Leafy greens are also rich in phytonutrients¹⁰. These are natural compounds found in plants that have various health benefits¹¹. Leafy greens contain higher levels of phytonutrients compared to other vegetables. Some of the most notable phytonutrients include:

Phytonutrients offer powerful protection for your body. They work in synergy with other nutrients to enhance your health and guard against diseases.

High in Fiber

Leafy greens are an excellent source of dietary fiber. Fiber is crucial for maintaining a healthy digestive system and overall well-being. Here are some of the key benefits of including high-fiber leafy greens in your diet:

Reducing the risk of type 2 diabetes¹⁶ is one of the significant benefits of a high-fiber diet. Consuming fiber-rich leafy greens can improve insulin sensitivity¹⁷ and help regulate blood sugar levels, making it easier for your body to manage glucose. 

Low in Calories 

Leafy greens are a great addition to a healthy weight-loss diet. They are low in calories but high in volume, which means you can eat a generous portion without consuming too many calories. The high fiber content in leafy greens helps you feel full longer, reducing the urge to snack between meals.

Research supports the role of phytonutrients in weight management. Studies have found¹⁸ that certain phytonutrients in leafy greens could be used as dietary therapy for obesity. These compounds help regulate metabolism, reduce inflammation, and improve overall metabolic health, making them a valuable component of a weight-loss diet.

Rich in Antioxidants 

Leafy greens are abundant in antioxidants. These play a crucial role in protecting your body from damage. Antioxidants neutralize free radicals, which are unstable molecules that can harm cells and contribute to aging and diseases like cancer and heart disease.

The antioxidant content in leafy greens can vary depending on the cooking method. For instance, a study discovered¹⁹ that frying in oil enhanced the antioxidants in the green leafy vegetables studied. This means that how you prepare your greens can impact their health benefits.

Supports Heart Health 

Leafy greens are excellent for supporting heart health²⁰. They’re packed with nutrients and compounds that promote cardiovascular well-being, making them a vital component of a heart-healthy diet.

Leafy greens like spinach and Swiss chard are high in potassium, which helps regulate blood pressure²¹ by counteracting the effects of sodium. Maintaining healthy blood pressure is crucial for reducing the risk of heart disease and stroke.

Nitrates found in leafy greens can improve blood flow and reduce arterial stiffness. This can lower blood pressure²² and enhance overall cardiovascular function. Nitrates also have a positive effect on athletic performance²³. 

Improves Bone Health 

Leafy greens are a powerhouse for bone health. They contain several key nutrients that are essential for maintaining strong and healthy bones.

Leafy greens also provide other nutrients that support bone health. They offer a good supply of potassium, which helps neutralize bone-depleting acids in the body, and vitamin C, which is necessary for collagen formation – a critical component of bone structure²⁶.

Boosts Mental Health

Leafy greens offer nutrients that support brain function²⁷ and emotional well-being. Regular consumption of these vegetables can positively impact your mood and cognitive health.

Leafy greens like spinach and romaine lettuce are high in folate, a B-vitamin that plays a crucial role in producing neurotransmitters that regulate mood. Adequate folate levels can help reduce the risk of depression²⁸. Magnesium, found in leafy greens, is essential for nerve function and has been shown to help reduce symptoms of anxiety²⁹ and improve overall mental health.

Studies have shown that consuming leafy greens can reduce anxiety and depression³⁰. The nutrients in these vegetables help maintain the balance of brain chemicals and protect against inflammation, which is often associated with mental health issues.

What Happens If You Don’t Eat Leafy Greens?

Low consumption of leafy greens has been connected to an increased risk of various diseases³¹. Leafy greens are rich in essential nutrients and phytonutrients, and a lack of these can negatively impact your health.

Low intake of specific phytonutrients found in leafy greens is associated with particular health issues. For instance, insufficient carotenoids, which are abundant in leafy greens, can increase the risk of metabolic disorders³² and type 1 diabetes³³. 

Inadequate consumption of leafy greens can also affect heart health. Without a regular intake of the nutrients and antioxidants found in leafy greens, you may have a higher risk of cardiovascular diseases³⁴. Leafy greens help regulate blood pressure, reduce cholesterol levels, and improve overall heart function, so their absence can lead to increased heart-related risks.

Mental health can also be impacted by low consumption of leafy greens. The folate and magnesium in these vegetables are important for brain function and mood regulation. Without adequate leafy greens, you may be more susceptible to anxiety, depression, and cognitive decline³⁵.

While you might get some nutrients from other sources, leafy greens offer a unique and powerful combination of vitamins, minerals, and phytonutrients that are hard to match. 

Common Mistakes When Trying to Eat More Leafy Greens

Incorporating more leafy greens into your diet is a great way to improve your health, but it's easy to make mistakes that can make the experience less enjoyable. Here are some common pitfalls and how to avoid them.

• Eating too much too soon: This can cause bloating, gas, and other digestive issues due to the sudden increase in fiber content. Introduce leafy greens gradually into your diet so your digestive system can adjust comfortably. Start with smaller portions and gradually increase your intake to avoid discomfort.

• Not enjoying eating them: There’s more to life than bland salads and soggy spinach! Experiment with different types of leafy greens and try incorporating them into a variety of cuisines. From hearty kale to peppery arugula, there are many flavors to explore. Use creative recipes to make them more appealing and enjoyable.

• Not storing them properly: Leafy greens can go off if not stored correctly, leading to frustration and disappointment. Keep them in a perforated bag in the refrigerator's crisper drawer to maintain their freshness. Use them within a few days of purchase for the best quality.

• Overcooking leafy greens: This can result in an unappealing texture. Experiment with different cooking techniques to find what you prefer. Lightly steaming, sautéing, or blanching them can preserve their flavor and texture better than boiling them to mush.

• Forgetting about them: You can add greens to a whole range of dishes and serve them as a side with almost anything. Keeping them in sight and integrating them into your meals regularly can help you remember to use them more often.

FAQ

How do I get more leafy greens in my diet?

Add leafy greens to various meals throughout your day. Start by incorporating them into your breakfast smoothies, scrambled eggs, or omelets. For lunch, include them in sandwiches, wraps, or soups. At dinner, add them to pasta, casseroles, or stir-fries. Experiment with different types of greens and recipes to keep things interesting​​.

How to eat leafy greens when you don’t like them?

Disguise the taste by adding them to flavorful dishes. Try out some easy leafy green recipes. Blend leafy greens into smoothies with fruits and yogurt to mask their flavor. Mix finely chopped greens into sauces, soups, and casseroles. Make kale chips for a crunchy snack, or add greens to pesto for a tasty spread​​.

Is it OK to eat leafy greens every day?

Yes, there are lots of benefits to eating leafy greens daily. They provide essential nutrients like vitamins A, C, and K, as well as fiber and antioxidants. However, if you have a predisposition to kidney stones or are on blood thinners, consult your doctor about how much you should consume​.

What is the healthiest leafy green?

There is no single "healthiest" leafy green, as different greens offer different nutrients. Kale is often highlighted for its high vitamin content, while spinach is known for its iron and folate. Including a variety of leafy greens in your diet ensures you get a broad range of nutrients​​.

What happens to your body if you don’t eat enough leafy greens?

Not consuming enough leafy greens can increase your risk of deficiencies in essential vitamins and minerals, leading to health issues like weakened immune function and poor bone health. Low intake of specific phytonutrients found in greens can increase the risk of metabolic disorders and other diseases​​.

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