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Step aside salad. You’re no longer the only way to get leafy green vegetables into our diet. The following nutritional powerhouses deserve a starring role in any kitchen— 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, it’s 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. They’re 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 “leafy greens” 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 don’t 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 body’s 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:
- Sautéed 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, sautéed 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 sautéed 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: Don’t 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! Don’t 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.
- Don’t 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 you’ve 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 Costco— freezing half of it maximizes the freshness.
Common Questions
You’ve 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).
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. Don’t be afraid to give a new one a try next time you’re at the store. You might be surprised by mustard greens, bok choy and more!
Greens don’t 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.
Hi, I know how Spinach is a Rawkstar but sometimes, it’s hard to find it on local public wet markets here in Philippines. Can I use Basella (vine spinach) or Alugbati instead? Just want to make sure that it’s okay. Thank you!
Hi Sonya,
Of course, we love switching up our leafy greens…especially when using leafy greens local to our area!
Cheers!
Cool! Thanks Rawkstars! You’re website and your passion is making a great impact to our lives! Keep rawking! 🙂 <3
I have read about the amazing benefits of wheatgrass. I just bought some and want to put them into my smoothies. But was wondering if adding the wheatgrass to the greens already called for in the smoothies would be too much greens. The serving size for the wheatgrass I have is 1/4 teaspoon.
Hi Ann!
Totally up to you! You can absolutely add wheatgrass to your smoothies :). You may just have to experiment with the amount to find what tastes best for you.
Cheers!
Hi, I am new to “Rawkstar. I have a question: I buy the pre-package of “Super Greens” that contain at least 3 different greens. The package I have now is Trader Joes “Power to the Greens” which is baby kale, baby chard and baby spinach, all organic. I usually add parsley and cilantro to them, but the next package I buy will probably have different greens. ie: spinach, bok choy and mustard greens. So, am I already rotating my greens?
Hi Ann,
Great question! And we love Trader Joe’s mixed greens too! As long as you’re changing up your greens, and giving your body a break between weeks (ex. taking week off from kale, and then starting back up the following week), then you’re rawkin’ it!!
Cheers!
Are there more greens for “APIACEAE” group?
Hi Claire,
Thanks for reaching out! Looking for more asteraceae options? Try reaching for lettuce, chicory, or endive!
Cheers!
Unfortunately I have gastritis and colitis. I have been drinking green smoothies for a week instead of breakfast, but I got a strong stomach pain. Can you tell me how to add green leafy vegetables in my smoothies to have no pain? I’m worried by the formation of oxalate kidney stones, as I am inclined to form such. What would you advise me?
Hi Iva,
We’re green smoothie lovin’ rawkstars alright, but not doctors or nutritionists – we suggest you talk with your doctor about any health concerns— I’m sure they can help you decide what is best for you and your body.
Cheers to health + happiness!
Add ginger to your smoothie. It soothes the stomach
Iva – 1. I AM NOT A MEDICAL DOCTOR nor am I a NUTRITIONIST/DIETICIAN.
I have colitis, also, and my doc put me on a Low FODMAP eating plan due to my body’s reaction to some foods. It’s how your body MAY be not digesting certain sugars.
Peel some ginger and add pineapple to most of your smoothies for anti-inflammatory and tummy soothing properties.
Hope this helps!
I appreciate your information.
I keep trying the cycle what you told.
I’ve been drinking my green smoothies for 3 weeks now, and it was fine until yesterday.
Regarding “ASTERACEAE”, there are only two types of greens and it’s very tough for me to find.
First, the dandelion greens are difficult for me to find. (I’m living in the city of Seoul in Korea, and it’s not a popular green.)
Also, its taste is very strong for me. (I don’t think it is 100% same dandelion green with U.S’s.). I have also added some fruits. I don’t want to eat only romaine lettuce when I’m taking “ASTERACEAE” greens.
I also want to stick to the cycle that you mentioned. Are there any more greens in “ASTERACEAE”?
If so, please let me know. Or, can you please give me any advice?
Hi Claire,
Thanks for reaching out! Looking for more asteraceae options? Try reaching for lettuce, chicory, or endive. Also, if you’re in Seoul, feel free to reach for greens that are local to your area!
Cheers!
I was on week 8 of green smoothies meal replacement for breakfast…spinach..pineapple..mango…banana, coconut oil and plant based protein powder. I felt great!!! …salads for lunch and a regular balanced dinner. I was nauseated for a couple of days and then had diarrhea for 12 days. I ended up at the doctors who told me to cut them for 3 weeks and go on the brat diet. I wondered about not rotating greens or if I had contaminated produce. I was back to normal and just went back on and rotated to Kale. However..I am using the same mango, pineapple and banana that I had cut up and froze from when I was sick. I was nauseated while drinking my first one yesterday….and vomitted today after the second sip. Can’t figure out what is doing it. A food allergy? The protein powder? No rash or anything else. Is there one ingredient that would be more likely to cause an allergy or digestive issue?
Hi Lynn,
Oh no! We’re so sorry to hear you’re not feeling well. It’s definitely important to review your ingredients and ensure you don’t have a food allergy or intolerance. Because we’re green smoothie lovin’ rawkstars, but not doctors or nutritionists – we suggest you talk with your doctor about any health concerns— I’m sure they can help you decide what is best for you and your body.
Cheers to health + happiness!
Hello! It is fun to read your web.
One thing that I’d like to ask, do we have to boil or maybe steam the veggies first before we make smoothies? Because, you know, I once read and being told that eat raw food everyday can cause toxo. This is like a bad news because I want to consume green smoothies everyday. Thank you!
Hi Yemima,
Thank you so much for reaching out! You’re right, all raw leafy greens carry a small amount of toxins that protect plants from being entirely consumed by other animals—and wiping out the plant species. It’s a defensive trait, and something even we should be aware of.
We love consuming our leafy greens raw, and for that reason we suggest rotating your leafy greens. This will prevent those small toxins from building up and negatively affecting your body.
Hope this helps!
We’ve been using the Earthbound Farms Power Greens (baby kale, chard, and spinach) for-just-about-ever… I had never heard about rotating greens. My husband and I each drink a smoothie every morning that has 2-3 cups of these greens. Since these greens are from different greens families, would you say we need to break from this product? Great site – thanks for the info!
-Amy
Hi Amy,
We’re all about variety here at Simple Green Smoothies. Rotating your greens allows your body to benefit from a wide arrange of nutrients, and helps prevent oxalate build-up. But no need to break up with your power greens. Simply take a week off, blend a different combination, and then add them back to your smoothie the following week.
Cheers!
I really appreciate the information on the website and I have been extracting and blending green smoothies for a week now and I have been using Baby Kale about 2 cups, 1 whole Banana, 1 cup of frozen pineapple chunks, 1 cup of Almond milk unsweeten, and 1 cup of Blended juice orange, pineapple, and banana juice. and next week I’m going to buy Spinach and substitute it for the kale. I’m drinking a 32 oz Green Smoothie twice a day I have not lost any weight yet but I am hoping to soon. What do you think about my Green Smoothie Recipe I am currently using?
Hi Johnny,
Thank you so much for reaching out. We’re so excited to have you blendin’ with us! Your recipe sounds awesome! Are you using your green smoothies as a meal replacement to meet your weight loss goals? If so, we suggest adding protein + healthy fats to ensure your’e fueling your body with a complete meal. Check out our favorite meal replacement booster combos here…
https://simplegreensmoothies.com/meal-replacement-smoothie
Do note that all of our recipes make two (16oz) servings. We suggest sticking between one to two servings per day to help fuel your body.
Please let reach out with any questions, and let us know how we can continue to help you reach your health and wellness goals!
Hi Jen and Jadah,
I have been juicing with you for a few months now. I was wondering if I really have to substitute my spinach if I am eating romaine lettuce in salads every day and having cilantro in some of my smoothies? I just love the spinach so much. I find romaine and a few other greens very bitter in a smoothie.
🙂 Cindy
Hi Cindy,
Great question! Even if you’re fueling your body with different greens it’s important to give your body a break from the nutrients in one specific leafy green to prevent build-up. That’s why we suggest taking a week off and adding a different green to your recipes. Finding a few greens too bitter? Try reaching for baby greens! They’re packed with the same nutrients as their mature counterparts, but with a milder flavor!
Hi! Having good luck with the green smoothies but find spinach is giving me black stools. What gives with that?
Hi Mary,
Thanks for reaching out! Spinach is packed with iron, which can cause a change in color. Concerned? As we’re not doctors or nutritionists we suggest reaching out to your physician to ensure our recipes + ingredients are the right choice for you + your body.
Cheers!
Here’s another question I’ve been meaning to ask. When measuring greens, is it one cup (or whatever) packed, loose, or medium?
Hi Miki,
Great question! We tightly pack our leafy greens! Want to see how Jen measure their greens? Check out this video of them blending here…
I like the idea of the rotations! To implement this in your smoothie recipes, would I swap out the spinach or kale for another green in the same family?
Hi Miki,
Thanks for reaching out! When rotating your leafy greens we suggest switching between leafy green families. For example, love spinach + kale? Blend spinach one week, then the following week take the week off spinach and blend kale instead. Rotating kale + spinach is a great option because they’re both mild in flavor but from separate leafy green families!
Cheers!
Hi, I am relatively new to the green smoothies and have been having them for my breakfast for the last month and loving it. I have been using kale and spinach. Do you recommed using both of those together in a smoothie or should one week I use kale with something else then the next spinach with something else?
Thanks x
Hi Antonia,
We’re so excited to have you blendin’ with us! We love combining our leafy greens, so blending kale + spinach together is a great idea. When it comes to rotating your greens, it is important to give your body a break to help prevent oxalate build-up. So if you enjoy blending kale + spinach together, try blending a different combination the following week, and then blend kale + spinach again.
Hope this helps!
Might sound like a silly question but rather than rotate the greens, can you just use a variety of different greens in one smoothie but less of them?
So rather than 1 week kale one week spinach, one week romaine, have all three everyday for 3 weeks but 1/3 of each?
Hi Sally,
Not a silly question at all! The reason we suggest rotating your greens is you’re giving your body a quick break from the nutrients of a specific green family. That week off allows your body to absorb different nutrients + prevent oxalate build-up. While we love blending with different greens, doing so each day without a break can still put you + your body at risk of build-up.
Hope that helps answer your question!