Here are some tips for incorporating more greens into your repertoire, with links to easy leafy greens recipes to get you started.
Once you get into the habit of eating more greens, it’s hard to stop. And why would you? Greens are the most nutrient-rich vegetable group, with a multitude of benefits.
Why greens are good for you: Leafy greens are sources of Vitamin K, essential to bone health, and are abundant in vitamins A, B (especially folic acid) and C. Greens also provide a wealth of antioxidants and chlorophyll, are protective against cancers, and are anti-inflammatory.
The hardier greens, like kale, chard, and collards, are superb sources of highly absorbable calcium, a perk that’s especially valuable to vegans.
All of these are great reasons to eat more greens, aside from the fact that they’re delicious, versatile, and add interest to all manner of preparations. Here are a handful of ways to enjoy them every day:
Use “massaged” kale in salads
Strip rinsed kale leaves from their stems and chop them into bite-size pieces. Make sure the kale isn’t too wet before starting; use a salad spinner if you’d like.
Place the cut kale into a serving bowl. Rub a little olive oil into your palm, then massage the kale for 45 seconds to a minute. It will soften up and turn bright green. To this, you can add all manner of other veggies and fruits, and dress any way you’d like.
A simple formula that I’ve been enjoying for years: add dried cranberries, toasted or raw cashew pieces, vegan mayonnaise, and a little lemon juice. It’s downright addictive.
Massaged kale goes well with avocado, apples, pears, napa or red cabbage, carrots, pumpkin seeds, walnuts … what you combine it with is limited only to what happens to be in your fridge. It can be dressed in ordinary vinaigrette, sesame-ginger dressing, tahini dressing, and the aforementioned vegan mayo.
Here’s an expanded tutorial on how to massage kale, with some additional tips.
Add hardy greens to stir-fries and skillets
The best greens to use for this purpose are lacinato (or “dinosaur,” a flat-leaf variety) kale, collards, or chard.
Strip the leaves from the stems (you can slice the stems from the kale and chard very thinly and use them again. Stack a few leaves atop one another and roll up snugly from a narrow end. Slice very thinly.
This will make long, thin ribbons; cut them once or twice across to shorten. Add these toward the end of your veggie stir-fries, as they cook pretty quickly this way.
Prepared like this, collards blend well with all manner of veggies that you’d usually use in stir-fries—broccoli, cauliflower, carrots, celery, bok choy (itself a leafy green), asparagus, green beans, etc.
Use greens in smoothies and juices
Some greens are better for this purpose than others. Spinach tastes so mild in smoothies and juices that your taste buds barely know it’s there.
Kale and collards are a bit more assertive but add a mild green flavor to smoothies and juices. For either juices or smoothies, a big handful or two of spinach or one or two good-size kale or collard leaves per servings is about right.
Greens blend well with bananas, apples, berries, and pears. You’ll need a high-speed blender (like Vita-Mix or BlendTec) to break kale and collards down smoothly; a regular blender is sufficient for spinach. For specific recipes, search “green smoothies” and you’ll find a wealth of ideas.
Use plenty of leafy spring greens in salads
Granted, this isn’t a revolutionary idea, but look beyond lettuce to create invigorating warm-season salads.
Use lots of peppery watercress (a nutritional superstar), baby bok choy, tender dandelion greens, tatsoi, and mizuna (the latter two are Japanese greens that have become increasingly available at farm markets and CSAs).
Combine with baby green and sprouts, plus your favorite salad veggies and fruits, for cleansing (and clean-tasting) salads.
Learn to love the bitter greens
Add variety to your greens repertoire by getting to know escarole, broccoli rabe, and mustard greens. These greens mellow out considerably with gentle braising or when incorporated into soups and stews.
The basics: Heat a little olive oil in a large steep-sided skillet or stir-fry pan; sauté as much chopped garlic and/or shallots as you’d like. Add washed and chopped greens, stir quickly to coat with the oil, then add about 1/4 cup water or vegetable stock. Cover and cook until tender and wilted down, about 5 minutes.
Traditional additions to this kind of braise are raisins and toasted pine nuts, plus salt and pepper and if you’d like, a little apple cider vinegar.
Incorporate greens into dips
Wilt greens down lightly and it’s amazing how much you can incorporate into dips. One of my absolute favorites is Spinach Dip with Avocado and Tahini, shown above. A couple of times I’ve used the greens raw and it was fine that way, too, though in that case you’d want to start with a little less so as not to crowd your food processor.
Add greens to roasted vegetables
Adding some greens into a pan of roasted vegetables is an easy way to get more goodness into an already great veggie preparation.
There’s not much to this — just add some ribbons of kale (any variety), collard greens, or chard to your roasted vegetables in the last 10 minutes of baking time. Greens are great with roasted winter squashes, potatoes, sweet potatoes, roots, Brussels sprouts, beets, or any combination thereof.
Use greens as a pizza topping
This is easy to do with just about any pizza recipe. Once your pizza is nearly done, simply take it out of the oven and toss some baby greens over the top — spinach, arugula, baby kale, or mixed power greens. Return to the oven just until the greens wilt, as you see in the photo above.
Can’t get enough greens? Find lots more leafy greens recipes and tips …
Wild About Greens by Nava Atlas