We all know consuming more leafy greens is crucial for a healthy diet. However, meeting the daily recommended servings can sometimes seem daunting. The great news is that increasing your greens intake doesn't have to be monotonous or repetitive. With a bit of creativity, you can effortlessly include more spinach, kale, and other nutrient-rich greens into your meals in enjoyable, simple, and fun ways.
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Here’s how to make it happen.
1) Blend Greens Into Smoothies
One of the easiest ways to sneak more greens into your diet is by blending them into smoothies. Spinach and kale blend seamlessly with fruits like bananas, berries, and mangoes; you won’t even taste them. Add a handful of greens to your morning smoothie for an instant nutrient boost. You’ll get your daily dose of vitamins and minerals without the leafy texture.
Start with spinach if you’re new to adding greens to smoothies—its mild flavor won’t overpower the fruit. Gradually work your way up to stronger greens like kale or Swiss chard.
2) Use Greens in Pesto
Instead of sticking to the classic basil pesto, experiment by swapping some or all of the basil with greens like spinach, arugula, or kale. Greens add a fresh, vibrant flavor to pesto while boosting its nutritional value. Toss your green-packed pesto with whole-grain pasta, spread it on sandwiches, or use it as a grilled chicken or fish topping.
You can also freeze pesto in small portions to use later, making it an easy way to add greens to meals whenever you need.
3) Sneak Greens Into Sauces and Soups
Greens like spinach, collards, and chard can be easily incorporated into soups, stews, and sauces. Chop them finely and stir them in during the last few minutes of cooking. They’ll wilt and blend right in, adding nutrients without drastically altering the flavor of your dish. This is a great way to “hide” greens if you’re feeding picky eaters or want to increase your veggie intake without too much effort.
Try blending cooked greens into your pasta sauce or pureeing them with soup for a creamy, nutrient-packed base.
4) Create Green-Packed Omelets and Frittatas
Start your day with greens by folding them into your breakfast. Omelets and frittatas are perfect for adding spinach, kale, or Swiss chard. Sauté the greens with garlic and olive oil before adding them to your eggs. Not only do greens enhance the flavor, but they also pack a punch of fiber, vitamins, and antioxidants.
Add other veggies like bell peppers, tomatoes, and mushrooms for a colorful and nutrient-rich breakfast.
5) Add Greens to Grains
Grains like quinoa, rice, or farro make a great base for adding greens. Stir in sautéed or steamed spinach, kale, or arugula right before serving. This simple trick transforms a basic grain side dish into a more satisfying and filling, nutrient-dense, fiber-rich meal. Toss your greens and grains with a light dressing of olive oil, lemon juice, and herbs for added flavor.
6) Try Green Smoothie Bowls
If you’re already a fan of smoothies, take it up a notch by making a smoothie bowl. Blending greens like spinach with frozen fruit, then topping it with seeds, nuts, granola, and fresh fruit, creates a delicious and filling meal. It’s an easy way to eat more greens while enjoying various textures and flavors.
7) Turn Greens Into Chips
Kale chips have gained popularity because they’re crispy, satisfying, and a healthy alternative to potato chips. You can make your own kale chips by tossing kale leaves with a little olive oil and sea salt, then baking them at a low temperature until crisp. Try experimenting with other leafy greens like collards or Swiss chard for variety. Spice up your greens by adding a sprinkle of nutritional yeast, smoked paprika, or garlic powder before baking for extra flavor.
8) Add Greens to Pizza
Pizza night doesn’t have to mean skipping the veggies. Top your pizza with nutrient-dense greens like arugula, spinach, or even kale. You can add raw arugula after the pizza comes out of the oven for a peppery bite, or sauté spinach and layer it under your cheese for a boost of nutrients without overwhelming the pizza’s flavor.
9) Incorporate Greens Into Wraps and Sandwiches
Swap out the usual lettuce for more nutrient-rich greens like spinach, arugula, or collard greens when making sandwiches or wraps. You can also use large collard green leaves as a wrap instead of tortillas for a low-carb, high-fiber alternative that still holds all your favorite fillings.
10) Use Greens in Smoothie Popsicles
Yes, you can even enjoy greens in your popsicles! Blend spinach or kale with fruits like pineapple, mango, or berries, pour the mixture into popsicle molds, and freeze. This is a fun and refreshing way to get your greens, especially during the warmer months. It’s a great option for both kids and adults who want a healthy treat. Use coconut water or almond milk to add flavor and creaminess.
11) Make Green Ice Cubes
Making green ice cubes is another creative way to add greens to your diet. Blend spinach, kale, or other greens with water or broth, then pour the mixture into ice cube trays and freeze. Toss these nutrient-packed cubes into soups, stews, sauces, or even smoothies for an easy, no-fuss way to boost your veggie intake. Store the cubes in a freezer bag to grab a few whenever you need a quick greens boost for your meals.
Whether you’re blending spinach into your morning smoothie or tossing kale onto your pizza, these simple tricks make eating greens easier and more enjoyable.
