Leafy Greens
( → ) Spinach, kale, arugula, Swiss chard, collard greens
Dietary Advantages
Leafy greens are dietary powerhouses filled with nutritional vitamins A, C, and Okay, in addition to with folate, iron, and calcium. They’re additionally wealthy in antioxidants and fiber, which assist cut back irritation and increase digestive well being.
“Leafy greens include vital nutritional vitamins, like folate, and minerals, like calcium and potassium,” notes Ward. “They’re additionally wealthy sources of polyphenols, which may also help counteract the affect of oxidative stress within the physique and assist a wholesome intestine microbiome.”
Style
Leafy greens have a wide range of taste profiles. From the gentle style of spinach to the peppery chew of arugula to the marginally bitter notes of kale, you’re sure to discover a leafy inexperienced that provides a scrumptious twist to your meals.
Cooking Ideas
- Get pleasure from them uncooked in salads.
- Mix them into smoothies, like this PB and Inexperienced Nourish Smoothie Bowl.
- Sauté them with garlic and olive oil as a wholesome facet dish.
- Add them to soups and stews, like this Kale, White Bean, and Fennel Soup.
- Flippantly steam or therapeutic massage kale and different more durable greens to make them extra palatable and simpler to digest.
(For extra ideas and recipes see “Easy methods to Eat Extra Darkish, Leafy Greens.”)
