Importance of Leafy Greens

By |2018-08-09T15:05:03+00:00March 31st, 2014|

Consuming dark leafy greens regularly is a great way to improve your overall health.  They are an important source of many key nutrients including potassium, folic acid, vitamins A & C and dietary fiber. The USDA recommends consuming 1 ½ -2 cups weekly to prevent nutrient deficiencies and other illnesses. There are many varieties to choose from including spinach, kale, collards, turnip greens, bok choy, swiss chard, mustard greens, romaine lettuce, arugula, green leaf lettuce, cabbage, dandelion, watercress, and broccoli.

How to include more dark leafy greens into your diet:

  • Try adding chopped broccoli, swiss chard, or bok choy the next time you make stir fry
  • Fill your sandwich with romaine, arugula, or watercress
  • Add a handful of spinach or kale to your breakfast smoothie (recipe below)
  • Add chopped cabbage, arugula, or spinach to your next salad
  • Try adding chopped kale or spinach to soups, spaghetti sauce, & chili

Green Breakfast Smoothie (makes 2 servings)

Green Smoothie

Green Breakfast Smoothie

1 6oz container yogurt (I like non-fat vanilla greek yogurt)

1 ½ cup skim milk

1 cup frozen fruit (I like frozen strawberries)

1 banana

1 cup (or large handful) spinach

Place all ingredients into blender. Cover and blend on high speed for about 10-15 seconds until ingredients are smooth. Stop blender and scrape sides. Cover and blend about 10-15 seconds longer or until smooth.  Pour into glasses and serve immediately.

About the Author:

Janet Anderson
Janet Anderson has been a clinical dietitian at NKCH for 8 years. Janet graduated from Kansas State University with a degree in dietetics. In my free time I enjoy spending time with family and friends, cooking, walking and reading.

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