Top 5 Leafy Greens
Packed with nutrients and low in calories, greens are superstars in the vegetable world. They offer numerous health benefits including a reduced risk for obesity, heart disease, and diabetes. However, not all greens are created equal. Check out below for my favorite choices and why you should try them too!
Flavor - deep and earthy, sometimes bitter, tastes “healthy”
Benefits- fantastic for eye health due to the antioxidant beta carotene, and vitamins A, C, and K.
Prep- to preserve the nutrient content, consume kale raw. It can be added to a smoothie or chopped and massaged in olive oil to soften the leaves and make chewing much more enjoyable!
Flavor- surprisingly mild, sweet and earthy, similar texture to cabbage
Benefits - in a two-cup serving, collards are a good source of fiber and are high in folate, potassium, calcium, iron, and vitamins A, C, and K.
Prep- bring about 1 inch of water to a simmer in a large pan, cut out the thick bottom part of the rib, place the leaf in the water just until it turns bright green, let cool and use as a wrap for any filling you desire.
Flavor - spicy, peppery, and slightly bitter
Benefits- contains vitamins A, C, K, and B9, additionally a great source of dietary nitrates, which turn to nitric oxide in the body. Nitric oxide has been shown to increase blood flow by dilating blood vessels.
Prep- mix in to your salad
Flavor - tender and slightly sweet
Benefits- packed with vitamins A and K and contains folate, which plays a key role in red blood cell production.
Prep - add to a smoothie or mix in to any salad
Flavor- extremely earthy
Benefits - good source of fiber and a rich source of potassium, vitamin A, K, calcium, and riboflavin. Additionally, contains glycine betaine, which lowers inflammation by reducing the build-up of the amino acid, homocysteine.
Prep - the younger leaves can be eaten raw in a salad; however, the mature larger leaves should be cooked to reduce the oxalic acid content and improve the bitter flavor. I like to sauté them in a little coconut oil and garlic.