From the high fiber content to the long list of micronutrients, leafy greens are staples in a healthy diet. We all know that leafy greens are good for us, but it can be challenging to eat enough of them in a day. The same old salad can get bland quickly, but there are plenty of other ways to incorporate leafy greens into your diet. Here are some tips and tricks for eating more leafy greens.
Add Greens to Your Smoothies
Start your day on a healthy note by adding some spinach or kale to your morning smoothie. Add a small amount of fruit, such as a banana, and you’ll barely notice a difference in taste. Berries also tend to mask the taste of kale and spinach well. If you’re feeling brave, opt for a completely green smoothie.
Make a Delicious Salad Dressing
While the classic olive oil and lemon juice combination is an easy and healthy salad dressing, eating the same salad every day can get repetitive and boring. Sometimes, it’s nice to try new flavors. For example, try a different salad dressing, using ingredients such as honey, Dijon mustard, or citrus fruits instead of lemon. The dressing can completely change the taste of your salads, and you might enjoy those leafy greens more than you think.
Sneak in Some Greens to Your Cooked Meals
You can incorporate leafy greens into many cooked meals, such as an omelet, curry, or pasta. Blanching or pan-frying leafy greens also gives them a less bitter taste and softens their tough fibers, making it easier to eat more of them. Wash and prepare your leafy greens ahead of time to feel more motivated to include them in your meals. You’d be surprised at how many meals you can sneak some greens into— from soups to pizzas— you really can’t go wrong.
Try Kale Chips
Who doesn’t love a good crunchy snack? Kale chips are an excellent way to add more leafy greens to your diet without feeling like you’re eating greens. Simply toss kale with olive oil and seasoning of choice, and bake until crisp. They’re crispy, tasty, and much healthier than potato chips. You can also use an air fryer or dehydrator if you prefer not to use any oil. Season with anything you like— from garlic to chili flakes, the options are endless.
Try Leafy Green Wraps
Wraps are an easy way to incorporate more leafy greens. If you want to try a low-carb alternative, you can use leafy greens as the wrap itself. Use romaine lettuce or Swiss chard leaves as your wrap and stuff it with your favorite ingredients. If you choose to have a regular wrap, include those raw greens inside your wrap. They can make your wrap taste more refreshing while providing those essential nutrients.
Make a Green Sauce
If you have plenty of leafy greens left over, use them to make a green sauce. You can make homemade pesto or blend up a handful of greens to make pasta sauce. Pesto doesn’t have to be limited to basil— you can add baby spinach, and the flavors will still be rich and delicious.
Eating leafy greens doesn’t have to be a chore. With a little creativity, you can easily add more greens into your diet in ways that are both tasty and satisfying. Give some of these ideas a try and see how you like them. Your body will thank you for it!
A great way to increase your intake of leafy greens is to join the WILDFIT 14 Day Reset with Dr. Wagner. Classes start soon, register here.