This post contains affiliate links.
I started my love affair of leafy green vegetables by blending baby spinach into my smoothies. Packed with vitamins, minerals, and antioxidants, leafy greens offer a wealth of health benefits and surprising versatility in the kitchen.
Over time, I started to crave more leafy greens and added them to stir-fries, soup recipes and then green smoothies. Now, it’s time to look beyond the bowl and discover the exciting world of cooking and blending with leafy greens.
Table of Contents
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 smoothie or roasted cabbage wedges 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.
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 smoothies. 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 Thai lettuce wraps and sandwiches.
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 or freezing kale. I buy spinach and power greens at Costco— freezing half of it maximizes the freshness.
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.
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.
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!
Hey im pretty new at green smoothies i currently only uses spinach and one tbs of flexseeds, but I’m an extreme anemia, vitamin b deficient,vitamin d deficient and i don’t drink milk anymore so what should I be adding to my smoothies in order to get all the nutritional i need
I don’t want to turn to supplement. Thanks
Hi Ruby,
Thanks for reaching out! We’re green smoothie lovin’ rawkstars all right, but we’re not doctors or nutritionists. We suggest you talk with your doctor about any health concerns. If your physician suggests adding specific ingredients to your diet to help combat your anemia + vitamins deficiencies, we’d be happy to point you in the right direction!
Cheers 🙂
Thank you for this information. I have been using only spinach and kale. I will try all the others that is mentioned above. It will be a challenge………..Ann
Hi Ann!
You’re so welcome :). Spinach and kale are my go-to greens, as well, but the others really are a nice change! When you rotate your greens, not only do you prevent oxalate build-up, but you’re also giving your body some different nutrients. It’s a win-win!
Is it more beneficial to rotate greens from one family to the next week to week, or get both in one week? I usually have a green every night in my smoothie, and I was wondering if it would be better to do a week of kale, then a week of chard/spinach, or do a week where I switch back and forth every day. This is a really thought- provoking article, thank you for this!
Hi Nikki,
Great question! We suggest rotating week to week. That way you’re giving your body a whole week off from one leafy green family to help prevent oxalate build-up.
Hope this helps!
Oh meant to add I put parsnip in a smoothie the other day, sweet!
Hi Anne,
Yum! We love adding root vegetables to our green smoothies! Learn more about our favorites here…
https://simplegreensmoothies.com/fruit-and-vegetable-smoothie
That is the best article on smoothie greens I’ve ever read, have shared on Facebook because you are brilliant and the website is fabulous XX
Hi Anne,
Thank you so much for sharing the green smoothie love! <3
Thank for all inspiration. Have been doing my 2 a day since last oktober – I was sas in the challenge. Since organic leafy greens are hard to come buy in Sweden for several months during winter (I refuse to count such flewn in as organic) I mostly lean to cabbage and broccoli the last months. But it’s hard to figure out the equivalent to 2 packed cups leafy greens. Do you have a weight measure to use?
Hi Anna,
We love blendin’ with broccoli + cabbage! Looking for weight measurements? We’ve got you covered! Check out our Rawkstar Conversion Guide here…
https://simplegreensmoothies.com/app
Hope this helps!
Hi, thanks for your amazing site,
I have just discovered green smoothies!! 1 wk ago. Been having 2 every day. This a great informative article
I will now make sure I rotate my greens
Also what is your opinion on these super greens mix sachets, mix of wheatgrass, barley grass spirulina etc..i think you add 5g or so to your smoothie
Just thinking on lazy days!! any good? also what about protein powders do you use those?
Thankyou
Hi Lana,
Thank you so much for reaching out! We’re so excited to have you blendin’ with us! Looking for an extra boost of leafy greens? Super green powders are a great option. Just make sure and read the ingredients. You want to make sure there’s no yucky additives.
We love adding plant-based protein powder, like hemp protein! Learn more about our favorite protein options here…
https://simplegreensmoothies.com/plant-based-protein-powder
Cheers!
My daughter who is 12 and I found this website after she heard her teacher and I heard my boss speak of green smoothies now for months straight. This is only our forth week but we are addicted. We love trying new fruit and greens combos every day and it gives us that one on one big of togetherness every day. We have started being cautious of everything we put into our bodies now and even go do the gym 3-4 times a week. I can already feel a difference in my energy and body is craving more and more healthy food which I love. Thanks for all you share its AWESOME!
Hi Teri,
YAY! We’re so excited to have you and your daughter blending with us and we love hearing the other changes you have made in your health + wellness, and especially that you’re doing it together!!
Cheers 🙂