Over do it on the rosé or fruit cobblers this summer? The start of a new season is the perfect opportunity to tweek your diet, clean up a bit, and start integrating permanent changes that will help you all year long. As the seasons change, our immune systems also tend to take a bit of beating which, is more the reason to up the ante on good for you greens. Including more greens into your diet is an easy way to get your fall started on a healthy and clean track.
Greens of all varieties, especially dark leafy ones, are full of vitamins A, C, and K and minerals such as iron, calcium, and magnesium. Greens are also full of phytochemicals, the natural components in plants that boost the immune system, reduce inflammation, and prevent and treat oxidative damage. Here are 10 easy way to add them to your diet:
1. Slip them into a smoothie.
Select mild greens like spinach and baby kale that are not so distinct tasting. Pair with frozen fruit, coconut water, ginger, turmeric, cinnamon, yogurt, or nut butter for a delicious start to your day or afternoon slump bump.
4. Make a stir-fry.
Add spinach, kale, broccoli, beet greens, or collards, along with cabbage, mushrooms, peppers, and carrots to a stir-fry. Finish with tamari, brown rice vinegar, and sesame oil and serve over brown rice or quinoa for an easy Asian-style dinner.
5. Toss them in your soup.
Finish a soup with a heavy handful of hearty greens such as chard, kale, spinach, watercress, or radish tops for a warm and filling nutritious winter meal.
6. Have a pizza party.
7. Did someone say Taco Tuesday?
Fill your corn, almond flour, or whole wheat flour tortilla with wilted kale or spinach, sliced avocado, and black beans. Don't forget the salsa!
8. Wrap them up.
9. Eat them for dessert.
Use shredded zucchini for zucchini bread, or puree spinach into muffins for some hidden green goodness in a sweet treat.
10. Bake some crispy chips.
Reach for kale, beet greens, chard, or dandelion greens for baked vegetable chips. Rub the washed, stemmed leaves with a little olive oil or avocado oil and your favorite spices and bake at 225°F for 25 to 30 minutes or until crispy! If you have a dehydrator, bake them slow and low for 8 to 12 hours.