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Table of Contents
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.
Whatโs your take on wheatgrass? Iโm going to buy a tray today. Also, what about green vegetables? Like broccoli which is also cruciferous.
Just wondering whatโs the best way to freeze greens? Thanks!
Rinse, pat dry, put in an airtight container, freeze ๐
Hi!
I bought the e-book. It is correct that challenge #1 would be week 1? So it is alright that in that week I only have spinach right? I see on challenge there are more veggies variety.
Final question, can I still go on the 30-day live challenge even if Iโm only halfway on the 30-day challenge of the e-book?
thanks.
Hi Arlyna!
Yes, it is ok to have only spinach during the first week of the challenge in the eBook ๐
Yes, you can do the live challenge in July! Maybe after the July challenge you can pick up where you left off in the eBook challenge ๐ Sign up for July challenge here:
https://simplegreensmoothies.com/challenge
I recently bought some vegetable protein powder to add to my smoothies. It caused me to be nausea until I ate lunch. Itโs definately not fun to be too alkaline. I love making smoothies without any type of protein powder. Just getting my nutritional needs from fresh or frozen fruits and vegetables makes me feel so much better.
Jadah any recepie that contain Romaine instead of spinach or kale. Iโm new to this so Iโm trying to varie my greens w/my smoothies based on your recepies.
Sol,
You can substitute romaine lettuce into any of your green smoothies! You do not have to keep the exact same greens that are in our recipes ๐ Use our recipes as inspiration to create something that you love!
I appreciate you guys writing about this! When I would try to look up new recipes for the green smoothies, I would come across articles of how bad green smoothies are for you. That started to freak me out a little since my husband and I have been drinking them for a month. But thatโs not going to stop us. We love green smoothies! My husband never eats kale till now thanks to you guys! He fell in love ever since I made one of the recipes shown in this website. Our skin is glowing and we do not crave junk food anymore, very surprising since my husband loves burgers! Thank you! ๐
Thank you for sharing, Elise ๐
Hi Jen: Iโve been having a daily green smoothie for 8 months now and I look and feel great! But like 2 months ago I started losing huge amounts of hair (I notice it clearly when Iโm showering) and suddenly started freaking out I might have an iron overload, because the base is always spinach and kale. Iโve been also cutting out animal protein, although I still consume it, itโs only once every 2 weeks or so. Everything else in my health seems perfect, but the hair loss is shocking.
Hmmโฆ Most of the time green smoothies give nutrients that are good for hair growth and skin. We would suggest seeing your local doctor about this :-/ Please let us know if everything is ok!
Hair can fall out from a protein deficiency, and/or over cleansing โ something that happens to people who are heavily into juicing/raw. Probably better to reintroduce more animal products, especially if your diet is now highly cleansing! Sometimes the hair issue can turn around in a week or two, so give it a shot!
I was wondering with the pineapples do they have to be fresh are can I use the cans of pineapples.
They recommend fresh fruit against canned/jarred.
I blended a mix of greens together (spinach, kale, bok choy, romaine). Will using the mix be considered the same as rotating?
I have wondered the same thing.
I love the 30days challenge! I have joined my boyfriend and my dad, and they both are craving the green smoothis, me as well!
I cant find any other greens at the marked around here, so im starting to use sprouts, any better then others? Thanks ๐
hi jadah & jen ๐ jo here from oz againโฆโฆโฆ.do you have any tips on whats fruit & veg you can freeze and not freeze!?? i freeze most of my greens when they are starting to wilt, but i have found celery isnโt the best to freeze ๐ also with your leafy greens like spinach & silverbeet is it best to freeze them as is or should we slightly sautee them & freeze?!?? when i have too much fruit i usually blend them up & put in ice trays for storage & that way they never go bad ๐ would appreciate any freezing tips you have, doโs & donโts ๐
much love xo
Hey Jojo: I freeze raw kale, spinach and pretty much any leafy green. I wouldnโt freeze melon, celery stalks, apples or cucumbers โ they have so much water that freezing them just weirds them out. Berries freeze great, grapes as well and even peaches, mango and pineapple.
I also recommend wash produce first to avoid pesticides. Once you freeze it you canโt really wash and clean it.
Great questions Jojo!
So I started the the smoothie challenge, which Iโm loving! But I noticed that I a started breaking out is that normal?
It is pretty normal for people to experience some changes with their body while starting a challenge like this. When our bodies arenโt used to taking in the nutrients that they are craving on a daily basis it tries to flush out all the bad stuff that has been piling up inside us for a while. Hope this helps!
Jen, the smoothies are delicious and Iโm liking the energy from them. I drink them in the morning, however, I find that Iโm hungry before lunchtime. Have any recommendations?
Try adding some superfoods that have protein and/or fiber. This will keep you fuller longer. Here is the link to an article on superfoods:
https://simplegreensmoothies.com/superfoods-list
Hope this helps!
When you say to rotate outer greens, is it by family group? Would one use a few greens from one family group for a few days or so then switch to a few greens from another family group? I have been doing spinach, kale, parsley, celery, zucchini, cucumber, apple, pear and at times also add some ginger and a squeeze of lemon. I add a cup of water and a scoop of unflavored protein powder as well. If I have a glass of lemon ginger water in the morn then I leave these out of my smoothie. This wk I havenโt had celery so havenโt been using it and then I usually use the topless kind. I guess I gotta get the ones with tops. I also use a vitamix. Thanks for sharing all that you both do!
You got itโ we broke down the leafy green families so you can see the best way to rotate is outside of the same family.
Hi there, a bit of a slow start for meโฆ didnโt realise that the recipes were down further. Had my first smoothie this morning YUM ! I am in New Zealand & some things, like cherries are hard to get hold of as the season has been & gone (canโt get them frozen either) What is a good substitute. Also tricky getting mangoes (nice ones) โฆ just wondering if canned mangoes & pineapple is okay xx
thaaank you soo much, great information ๐ i pretty much switch between spinach, kale & some cabbage already but i think i will be adding some lettuce & chards to that mix when my newly planted veggie garden is ready to harvest (got some bok choy in there too) pretty excited eek
i have been into the green smoothie movement for about 6 weeks now & it really does change your life, habits & health ๐ thank you for your blogs they are helping me fine tune my smoothies & are a great place of nutritional info & recipes all in the one place ๐ i love the banana in a blender kisses the bitterness goodbyeโฆ.and thanks for the tip on celery i have not been able to handle too much of it in my smoothies as it overpowers everything else & was ready to toss it for good, but i will try some strong fruit next time to mask the taste, thank you x
green smoothies have stopped my cravings & stopped me from eating empty carbs & processed foods all day long, i actually crave smoothies & healthier meal choices, i have more energy, great moods, healthy hair, lost 5kgs (with exercise of course) they even helped heal a fungal toenail (ewww i know) but nothing from the chemist worked for months & within weeks of having a smoothie a day it was cleared right up!!!!
thanks again am loving your april challenge ๐
congrats & keep up all the RAWking work x LโกVE your blog, IG & fb xo