Celebrate St. Patrick’s Day by adding more leafy green vegetables to your meals. Not only do greens bring vibrant color and fresh flavor to your plate, but they also provide essential nutrients that support overall health. Many leafy greens are naturally low in calories and rich in vitamins A, C, and K, along with antioxidants and fiber that help support heart health, immunity, and digestion.
The Dietary Guidelines for Americans recommend increasing fruit and vegetable intake, especially nutrient-dense options such as leafy greens. Making greens a regular part of your meals is an easy and delicious way to support your health this spring. Try adding a variety of green vegetables to your diet to boost flavor and nutrition!
KALE
This dark leafy green is an excellent source of folate and vitamin K, nutrients that support heart and bone health. Add kale to soups or salads for more texture and nutrition.
COLLARD GREENS
Popular in Southern cuisine, collard greens are hearty and versatile. Lightly steam them and add to vegetable or bean dishes or use a large leaf as a wrap in place of a tortilla.
TURNIP GREENS
These have curlier leaves than collards but can be handled and prepared the same way. Their slightly peppery flavor pairs well with beans and grains.
SWISS CHARD
Rich in potassium, iron and vitamin A, swiss chard can adds both color and nutrition to meals. Use both the stems and leaves, lightly sauteed as a main or side dish.
BEET GREENS
Often overlooked, beet greens are the leafy tops of beets and can be cooked similarly to chard or bok choy. They have a mild, earthy flavor and are highly nutritious.
BOK CHOY
With tender leaves and succulent stalks, bok choy cooks quickly and evenly. Try adding chopped bok choy to stir fries or sauteing it with olive oil and fresh garlic.
SPINACH
Spinach is widely used and provides a good source of niacin and zinc. Enjoy it raw in salads, blended into smoothies, or cooked into omelets and pasta dishes.
Benefits of Leafy Green Vegetables
• Boost energy: Leafy greens provide a wide range of vitamins that help fuel your day
• Support healthy bone growth: Many leafy greens contain vitamin K and calcium
• Improve digestion: Greens are an excellent source of fiber
• Support natural detoxification: Leafy greens contain chlorophyll, which may help reduce odors and support the body’s natural cleansing process
• Promote healthy aging: Antioxidants found in greens help protect skin and eyes
BUYING AND STORING GREENS
When purchasing or harvesting leafy greens, look for leaves that are perky, deeply colored and free from yellowing or spots. Smaller leaves are generally milder and more tender than large ones. Store greens in a sealed container or a Ziploc bag and use them within a few days for best flavor and quality. Leary greens are very versatile – enjoy them raw in salads, cooked as a side dish, added to soups or incorporated into casseroles, calzones and lasagna.
EASY WAYS TO EAT MORE GREENS
Green Goddess Smoothie
• 3/4 cup spinach
• 1/4 cup kale
• 1/2 medium avocado, peeled
• 3/4 berry blend (blueberries & strawberries)
• 1/2 cup milk or milk alternatives
Blend all ingredients until smooth, serve immediately. Makes 2, 8 ounce smoothies.
Spinach Feta & Strawberry Salad
• Fresh baby spinach
• 2 cups sliced strawberries
• 1 cup feta cheese
• 1 cup slivered almonds
• 1/2 cup balsamic vinaigrette dressing
Toss all ingredients together just before serving. Makes 4, 2 cup servings.
Sautéed Garlic and Greens
• 6 cloves garlic, sliced
• 2 Tbsp extra virgin olive oil
• 16 c (packed) stemmed and roughly chopped Swiss chard (about 5 large bunches)
• 1/2 tsp red-pepper flakes
• Pinch of kosher salt
Heat garlic and oil in large skillet over medium-low heat until garlic begins to turn golden. Transfer mixture to small bowl and set aside. Add greens, red-pepper flakes, and salt into the skillet. Toss until wilted, cover and cook for 7-10 minutes. Drain excess liquid, return greens to the pan and toss with reserved garlic and oil. Makes 8 servings.
Content submitted by Janyce Gately MS, RD, LDN, CHC
For personalized guidance on heart healthy eating and lifestyle modifications contact our dietitian Registered Dietitian, Janyce.