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5 Ways to Eat More Dark Leafy Greens

By Daryl H. Bryant (587 words)
Posted in Living with MS on August 21, 2013

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5 Ways to Eat More Dark Leafy Greens

Experts recommend getting at least 2 servings of leafy greens per day, but you might not be meeting that goal if you're not a fan of the taste. Greens might not be the most appetizing treat for everyone, if you're eating them raw or not getting creative with your cooking. Try the following ideas to increase your vegetable intake and stick to your diet without sacrificing taste.

Not only do dark leafy greens offer natural anti-inflammatory properties but also vitamins A, C, E, and K. I would strongly recommend eating at least one serving of the following veggies a day:

  • Kale
  • Chard
  • Broccoli rabe
  • Collard and mustard greens

1. Start with Soup

Soup is forgiving to begin with. You can toss almost anything into the pot and have it come out delicious because of the eclectic mix of ingredients. Cut your desired greens to size and place them in the pot during the last few minutes of cooking. When the leaves wilt, the soup is done. Plus, you've added an attractive garnish to your soup or stew.

2. Cook a Batch for Breakfast

Greens are ideal for adding to omelets or in a healthy quiche. Simply chop some up and add them to your recipes to taste. Proportions don't have to be perfect as long as you enjoy what you're cooking. You may be able to cut down on unhealthy meats and cheese by adding more nutritious ingredients to your recipe. If you're cooking for the entire family, add some spinach or another green to your frittata. Your little ones might not even realize they're eating healthy!

3. Try Them Sweet

It may not initially seem delicious, but you can add greens into smoothies. You don't have to add another salad to your diet because you can enjoy a breakfast smoothie with plenty of nutrients to help you feel energized all day. I recommend adding spinach or bitter greens to raspberry and almond smoothies. As you become accustomed to the taste, try using less fruit and more greens.

4. Make Snack Chips

So you're not a big fan of kale, but you love chips? Why not try making kale chips? A simple recipe requires you to tear up kale leaves and mix them with your favorite spices in healthy coconut oil. Pop them in the oven to bake until your kale comes out dry and crispy, just like chips should be. Alternatively, you can create chips from greens if you have a dehydrator.

5. Sauté with Oil

If you like greens but just need a different way to enjoy them, try tossing them in a sauté pan with a little olive oil. Oil helps most dark greens deliver nutrients more efficiently, and you can add a little rice or chicken for a stir fry, too! If you want to breathe new life into broccoli, try mixing it with garlic and just a hint of lemon. Other leafy vegetables work well with garlic and onion as well. Experiment with different recipes and you're sure to look forward to eating more greens in no time!

For more information on the benefits of dark leafy greens, refer to Chapter 5 – “Diet and You,” of the MS – Living Symptom Free Book.

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