Stalky Green Vegetables: Their Benefits and Simple Ways to Incorporate Them
By: Kensie Campbell
Leafy greens-- we all know and love them, right?! Consuming stalky green vegetables is so important for our health, but at times, it can also feel like such a hassle. Today, we want to share with you some of the benefits of leafy greens, as well as our absolute favorite ways to incorporate them into our everyday meals.
First, let’s talk about some of the benefits that stalky green veggies have to offer! Broccoli rabe (as pictured below), commonly referred to as rapini, is a must eat veggie. It is loaded with tons of vitamins and minerals that your body needs daily, including vitamins A, C, and K, and minerals such as iron and folate. It promotes skin, eye, and brain health, and is a great source of calcium and fiber. Not to mention, all leafy greens are packed with phytochemicals and other antioxidants that work to reduce inflammation and fight off foreign pathogens that can potentially harm our bodies. A diet rich in leafy green vegetables can reduce a person’s risk for developing diabetes, heart disease, high blood pressure, as well as other diseases and cancers. Once we better familiarize ourselves with all the benefits that leafy greens have to offer, we know we need to incorporate more of them into our diet. So, here are a few simple ways that we love to do just that!
Breakfast: We often start our day with a delicious, nutrient-rich smoothie or juice. By adding a handful of spinach to your breakfast smoothie, you are consuming a serving of greens without even tasting them. If you have a juicer, try throwing in some fresh kale with your favorite fruits and vegetables.
Lunch: For lunch, we recommend a fresh summer salad with arugula, baby spinach, and chopped kale! Garnish your salad with fresh berries, a little shaved parmesan, and a light and tangy vinaigrette. Who ever said salads need to be boring?!
Snack: If you are like us and need a little midday pick-me-up snack, try baked kale chips. They are delicious and easy to make, and they offer the perfect amount of “crunch” to satisfy your chip craving. Just drizzle them with olive oil and sea salt and pop them in the oven until they are perfectly crispy.
Dinner: To end our evening on a good note, we love to incorporate all sorts of different leafy greens into our dinners. The best way we have found to do it is to simply sauté your choice of green vegetable with olive oil, caramelized onions, and a hint of garlic. Some of our favorite greens to sauté include rapini, swiss chard, kale, spinach, and beet greens!
We hope you enjoyed reading all about the benefits of leafy green vegetables. Please let us know if you try out any of our simple hacks for incorporating more greens into your eating pattern!