As the winter drolls on it is important to take care of your body and up the ante on good for you greens and immunity boosters. 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.
2. Add them to your eggs.
Add sautéed turnip greens, swiss chard, kale, spinach, or broccoli rabe to your scramble, omelet, baked eggs, or frittata for a protein- and veggie-filled meal.
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.
Use broccoli to make a green, gluten-free crust and top with pesto, spinach, mushrooms, and cheese for a very veggie pizza.
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.
Fill lettuce, blanched collard greens, green cabbage, or chard with a roasted and raw veggies, quinoa, brown rice, or chickpeas. Top with a tahini dressing for a filling and vegan lunch.
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.
