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Step aside salad. Youโre no longer the only way to get leafy green vegetables into our diet. The following nutritional powerhouses deserve a starring role in any kitchenโ not just for a trained chef. Packed with vitamins, minerals, and antioxidants, leafy greens offer a wealth of health benefits and surprising versatility in the kitchen.
I started my love affair of leafy greens with blending baby spinach into my smoothies. Over time, I started to crave more leafy green vegetables. From vibrant stir-fries to hearty plant-based soups and even delicious green smoothies, itโs time to look beyond the bowl and discover the exciting world of cooking and blending with leafy greens.
Health Benefits of Leafy Green Vegetables
Leafy greens are super important for a healthy diet. Theyโre nutrient-dense, green veggies that provide tons of vitamins and minerals. According to a report in the journal Neurology, a daily serving of leafy greens can lead to slower age-related cognitive decline. The term โleafy greensโ encompasses a wide array of edible leaves, each with its unique flavor profile and texture. Getting familiar with the leafy green varieties is the first step to unlocking their culinary potential.
Spinach
Mild & slightly sweet
Spinach is a nutritional powerhouse, packed with vital vitamins (K, A, C), folate, and iron, crucial for bone health, vision, immunity, cell growth, and red blood cell production. Its high antioxidant content and plant compounds may also lower the risk of chronic diseases, making it a valuable addition to a healthy diet.
Kale
Hearty & slightly bitter
Kale has different varieties like curly kale, Lacinato (dinosaur) kale, and baby kale offer varying textures. With 684% of the recommended daily value of vitamin K, 206% of the RDV of vitamin A and 134% of the RDV of vitamin C, this dark leafy green packs a health punch.
Lettuce (Romaine, Butter, Iceberg)
Mild & slightly sweet
Primarily used raw for salads and wraps, some firmer varieties like romaine can be lightly grilled or braised. Romaine lettuce is high in fiber and low in calories. The vitamin C and beta-carotene content help to lower cholesterol and prevent build-up on artery walls, which reduces the risk of a heart attack.
Arugula (Rocket)
Peppery & slightly bitter
Arugula adds a zesty kick to salads and cooked dishes. More than just a garnish, one cup of this leafy green contains 27.7% of the RDV of vitamin K. Tastes best on top of pizza, in a salad or sandwich. I donโt recommend making smoothies with it.
Cabbage
Hearty & pungent
This leafy green can actually be purple, red, white or green, but is definitely still considered a leafy green. I love using cabbage as a plant-based taco shell, blended in a cabbage smoothie or roasted cabbage with light seasoning. Loaded with fiber, folate, vitamin B6 and antioxidants which help fight inflammation.
Bok Choy
Mild & slightly sweet
Bok choy is excellent stir-fried, steamed, or added to soups. Full of vitamins A and C, bok choy ranks high for nutrient density as well. All parts of the plant can be used: shredded in a salad, my vegetarian ramen, cooked in soup or blended in a smoothie.
Carrot Greens
Herbaceous & slightly bitter
Carrot tops offer surprising nutrition, providing vitamin K for blood clotting and bones, vitamin C for immunity, and potassium for blood pressure regulation. Their phytonutrients also offer potential anti-inflammatory and antioxidant benefits, making them a worthwhile to smoothies or even pesto!
Beet Greens
Slightly earthy
Beet tops are a nutritious leafy green, rich in vitamins K and A, vital for blood clotting, bone health, vision, and immunity. High in phytonutrients, including betalains, beet greens have anti-inflammatory benefits. When blending smoothies with beets, wash and blend in the beet greens.
Collard Greens
Tough & slightly bitter
Collard greens benefit from long cooking times. Like their other cruciferous family members, collard greens are great cancer fighters. They are also pretty good at helping your body digest foods properly with all the fiber inside. They are most popular steamed, but adding them raw to your smoothies will provide greater health benefits.
Swiss Chard
Mild & slightly earthy
Mild and slightly earthy with colorful stems that are also edible, Swiss chard is a beautiful and nutritious addition to many dishes. Chard is a colorful, dark leaf known for its ability to regulate the bodyโs blood sugar. Translation? If diabetes or maintaining blood sugar levels is a concern, add this veggie to your regular rotation.
Leafy Greens Recipes
5 Ways to Use Leafy Greens
Ready to move beyond the traditional salad? Here are some inspiring ways to incorporate more leafy greens into your daily meals:
- Sautรฉed and stir-fried: Spinach, baby kale, and Swiss chard wilt beautifully in a hot pan with a little olive oil, garlic, and a pinch of salt and pepper. A squeeze of lemon adds brightness. Heartier greens like kale, mustard greens, and bok choy hold up well in stir-fries. Add them towards the end of cooking to maintain some texture and vibrant color. Pair them with your favorite proteins, vegetables, and sauces.
- Soups for warmth and nutrition: Stir in chopped spinach, kale, or Swiss chard during the last few minutes of cooking vegetable soup recipes. They will wilt down and add a boost of nutrients and a touch of freshness. Blend cooked greens like spinach or kale with broth, sautรฉed onions, and a touch of cream or coconut milk for a smooth and nutritious soup.
- Baked delights with a green twist: Incorporate chopped leafy greens into egg-based dishes like quiches and frittatas. They add color, flavor, and valuable nutrients. Layer sautรฉed greens into pasta bakes and lasagnas for an extra dose of vegetables. They blend seamlessly with the other ingredients. Add finely chopped cooked greens to roasted root vegetables, or use them as a filling for savory pastries and dumplings.
- Blended goodness in smoothies: Donโt be afraid to toss a handful of spinach or kale into your breakfast smoothie. The flavor is surprisingly mild when combined with fruits, yogurt, and other ingredients.
- Creative raw preparations: While not technically a recipe, juicing leafy greens is a great way to consume a concentrated amount of nutrients. Blend arugula, spinach, or kale with nuts, garlic, olive oil, and lemon juice for a vibrant and flavorful pesto. You can also layer large lettuce leaves like romaine or butter lettuce to create healthy and delicious lettuce wraps and sandwiches.
Benefits of Rotating Leafy Greens
I often talk about rotating your greens when making green smoothies. This is because leafy greens come from all different plant families, each offering different health benefits. Yet if spinach is your jam, no worries! Keep doing that. You can always have a salad with kale or make a soup with Swiss chard.
Tips for Cooking with Leafy Green Vegetables
Leafy greens are more than just a salad component. Their versatility and nutritional benefits make them a valuable addition to any healthy diet. By exploring different cooking methods and incorporating them into a variety of dishes, you can unlock a world of flavor and boost your well-being. So, step away from the salad bowl and embrace the green revolution in your kitchen!
- Experiment! Donโt be afraid to try different combinations and cooking methods to discover your favorite ways to enjoy leafy greens.
- Wash thoroughly: Always wash leafy greens thoroughly under cold running water to remove any dirt or grit. A salad spinner can be helpful for drying them.
- Remove tough stems: For heartier greens like kale and collards, remove the tough central stems before cooking.
- Donโt overcook: Most leafy greens cook quickly. Overcooking can make them mushy and reduce their nutritional value.
- Balance flavors: The bitterness of some greens can be balanced with acidic ingredients like lemon juice or vinegar, or by pairing them with sweeter or richer flavors.
What are your favorite leafy greens? Drop a comment below and let me know if this list has inspired you to try a new ingredient, or if youโve got a new green for me to try!
Freezing Your Leafy Greens
Ever wonder how to use up all the beautiful leafy greens you just bought, before they start to wilt? Even though I make green smoothies daily, I sometimes need to freeze my spinach or kale to stay fresh longer.
To lengthen the shelf life of leafy greens and make rotating your greens as easy as opening your freezer, try freezing your spinach. I buy spinach and power greens at Costcoโ freezing half of it maximizes the freshness.
Common Questions
What are examples of leafy greens?
Youโve probably heard of spinach, kale and lettuce, but leafy greens also include carrot tops, beet greens, swiss chard, arugula and more! They can grow all on their own, or be found on the tops of other plants (like broccoli, beets and carrots).
What is the healthiest leafy green?
All leafy greens are incredibly nutritious and great to mix into your diet. Kale and spinach are probably the most nutrient-dense, yet you need a variety of greens (and other fruits and vegetables) for the best health. Donโt be afraid to give a new one a try next time youโre at the store. You might be surprised by mustard greens, bok choy and more!
How do you eat leafy greens?
Greens donโt just take place in salads or garnishes for burgers. You can use them in green smoothies, all kinds of pesto, filling for stuffed mushrooms or potatoes. Pretty much anything you want! Next time you are grocery shopping, grab a new-to-you leafy green and get adventurous with how you prepare it.
So hereโs my question: Thereโs a strong rumor going around that green smoothies are hard on blood sugar because theyโre digested so quickly. I have very sensitive blood sugar but have NOT found that to be the case! It bothers me that so many people think so! Do you have any research on that?
Hi Eleanor,
Weโre not doctors, but we understand that each personโs body is different, and some may be more sensitive to spikes in blood sugar than others.
For those sensitive to blood sugar spikes, we suggest adding protein to their smoothies! Because your body burns protein slower than carbs, protein is important to prevent blood sugar spikes that can not only make you feel weak and dizzy, but can also lead to serious health issues down the road.
Here are some of our favorite ways to add protein to our smoothies:
https://simplegreensmoothies.com/plant-based-protein-powder
Oats are also a great way to keep your blood sugar stable! You can add dry oats, soaked oats or even cooked oats to your smoothie. We usually recommend adding 2 tbsp dry oats, or 1/4 cup cooked oats to any green smoothie recipe.
Hope this is helpful!
Thanks for your website. Iโve been drinking green smoothies for about a year and love what it does for me in so many ways. I like to pick two different kinds of greens, fill my Ninja blender as full as possible with them, add a cut-up apple or two plus strawberries or lemon. Then I somehow (probably because the greens compress so much) add avocado, soaked pumpkin seeds, kelp, and some distilled water. I find a little stevia helps the taste tremendously and goes so well with greens (surprise)!
Hi Eleanor,
Thank you so much for blending with us! We love having you as part of our community. Your smoothies sound delicious! If youโre interested, here are our favorite ways to naturally sweeten our smoothies:
Cheers ๐
Hello!
I am so excited that my mom and uncle have recommended me to check out this site! I am loving the results! I made my first green smoothie today and amazed at how satisfied I am. They are hooked on these healthy smoothies, and it is safe to say that I will be too! Thank you so much for all the helpful information!
Hi Tasheema,
We are so excited to have you blendinโ with us, and very happy your mom and uncle suggested our site to you! Here is one of our favorite recipes for beginners!
https://simplegreensmoothies.com/best-green-smoothie
Please let us know if you have any questions along the way!
Cheers ๐
hi, your page is truly amazing โ i found here so much inspiration! now i need help, because i ran out of spinach โ do you think iceberg salad would work as well?
Hi Lenka,
Of course!
hi! I am so excited about GREEN SMOOTHIES! I donโt have a proper kitchen in my apartment and canโt do much cooking so this is perfect for me ๐ question: I live in Turkey and donโt really have access to many of these liquids that you mention, is it cool if I just stick with water or green tea most of the time? also, there are lots of cool leafy greens I have never seen beforeโฆ should I stick with the ones you listed or should I feel free to try some of these kooky greens? no kale here for example but so many exciting leafy things everywhere! thanks ๐
Hi Sara,
The most important thing is to make Simple Green Smoothies work for you! If green tea + water is accessible to you, go for it! Also, donโt let our suggestions hold you back, go wild on your leafy green options! Just make sure and share with us how you like all of your โkooky greensโ!!
Cheers ๐
Every time I go to the store they always have the same greens. Arugula, spring greens, spinach, kale, bok choy, swiss chard and collards. I donโt like the collards. A lot of times they donโt have any dandelion greens. They run out of Swiss chard and bok choy which I love and when I go to another store they have bugs on them or they are wilted. I always end up limited to kale, spinach and arugula. I know that isnโt that much of a mix. Any suggestions or is that OK?
Hi Vicky,
When using kale, spinach + arugula, youโre switching between the crucifers + amaranth families, so youโre getting a good start on mixing your leafy greens! If youโre really worried about the potential of toxic build-up, try adding another family of leafy greens every few weeks, like romaine lettuce, celery, or carrot tops!
Cheers ๐
Thank you for getting back to me Rawkstar!!!
Hi i was just wondering if using yogurt as a liquid base is ok. Before this website that is what i was using and so i stocked up but i want to do the challenge rightโฆ.so now what????
Hi Ruby,
Great question! Weโve talked with a lot of nutritionists and milk isnโt all that itโs been hyped up to be. Dairy is one of the highest diet allergies (and often goes undiagnosed), yet can cause inflammation and if you arenโt buying organic milk, youโre also getting doses of antibiotics, hormones, etc that can tip your own body out of whack. So we just avoid milk for our family (and opt for almond milk). We get our calcium from plant-based sources mainlyโ broccoli, spinach and kale.
Itโs definitely a personal choice, and you just have to decide what works best for you and your family.
Harris Teeter carries a kale mix in a bag which contains baby spinach, kale and chard.
Yum!
Dear Jessie,
It takes 12 weeks for a compression fracture of a vertebrae to heal
and I seem to have nerve damage at my waist, so taking it easy, but I am up and about already. Thanks for the good wishes!
Jessie, I have a 12 speed Osterizer blender. I will never be able to afford a $300 blender.
For my smoothies, 5 minutes seems to do it to all the Kale chunks. I found a bag of Kale at Harris Teeter that is already chopped up, but you do need to rinse it and remove thicka few little remaining ribs first before you blend. I just got some different greens on your suggestion, also. Iโll try โem tomorrow for breakfast! Wendy King
Hey Wendy,
Hope you are feeling better and our whole team sends you well wishes! BIG HUGS!
No need for the fanciest blender, if it is working for you, thatโs awesome! I started with a $10 blender and I blended until it wouldnโt blend any more.
https://simplegreensmoothies.com/shop
In order to rotate more greens can you guys put up more recipes with other greens I see a few with bok choy and collards but the amount with spinach and kale is so much more I am afraid the lack of variety may make it hard to go a week on other greens like bok choy and collards without drinking the same smoothie in excess. Are the recipes separated by liquid base or greens. I may just have trouble finding them. Either way I love the recipes. Thanks!
Hey Brittney,
Feel free to put any leafy greens in your smoothie. All leafy greens will work great with our recipes.
hi, I usually buy packages of mixed greens. should I still worry about rotating my greens? or is having mixed greens everyday okay?
Hey Dawn,
Every time we go to the store we purchase different leafy green just to make sure that our body is getting different nutrients. https://simplegreensmoothies.com/leafy-greens
So happy I found yaโll. love you ladies website and approach !!!! <3
Hey Eboni!
Thanks so much for blending with us! Cheers!
Hello, Ladies! Didnโt know about rotating, and thanks for the suggestions, I have never eaten most of them! Just want to let you know that I have been flat on my back for four weeks after a fall off a treadmill and a compressed disc in my back. Couldnโt stand up long enough to cook and so โฆta da! smoothies! I have lost 12 pounds without even trying and I wasnโt hungryโฆof course all the painkillers may have something to do with that, but isnโt it great!? All my new winter slacks are falling off me! I am keeping on with this, too because 178 to 166 isnโt enough! 145 here I come! LOL! Thank you so so much! You are wonderful! and yes, I am slowly getting well, 8 weeks to go! Easy does it!
P.S. My blender left me with chunks. Today I blended for 10 minutes, and the smoothie was smooth. At last, and no stomach ache today. I think I just didnโt blend enough and the kale was hard to digest. P.S. I am/was an active 67!
Hey Wendy!
Oh my goodness, I hope you are feeling better! How much longer are you on bedrest for? Sending love your way!!! xoxox
May I ask what blender you are using. It shouldnโt take 10 minutes to blend a recipe. I can do it in 10 seconds with my blender.
I am in day 3. My problem is that I am still hungry after my smoothies. I eat eggs, nuts and fruit for snacks. Will this pass?
Put a little protein powder in your smoothie. It will stop the hunger. People use soy, vegetable, other proteins it is up to you.
Hey Robbie. ๐
Yes, JW is right. Put some protein in your 16oz and it should help you feel fuller longer. ๐ https://simplegreensmoothies.com/plant-based-protein-powder
Hi Robbie,
I put cooked steel cut oats in my morning smoothies for exactly that reason. It adds a nice texture and makes it a little more filling. Plus it has fiber and protein in it. I make a big batch on the weekend, and it lasts me until Friday. One tip-use 25% less water than the directions call for. It will be more like rice and less like oatmeal.
-Jenn
Jenn,
Great suggestion!
Do you have this list somewhere in a printable version? Would be great to post on my fridge and as a reference when I am making my grocery list! Thanks ๐
Hey Lindsay, that is a great idea! Thanks for the tip. ๐
A green smoothie needs to have more vegetables than fruit, if youโre just adding spinach to a bunch of fruits it should be called โgreen fruit smoothieโ
agreed!
Hey Alex + Jessica.
Our recipes are here to inspire you โ you donโt have to follow them to a T. Yet we do think they are mighty tasty! Feel free to use other green smoothie recipes and even make some up yourself. The key to making green smoothies your lifestyle is making it easy and part of your daily routine. So we recommend using fruits and veggies that are easy for you to find and are affordable.