Leafy Greens
( → ) Spinach, kale, arugula, Swiss chard, collard greens
Dietary Advantages
Leafy greens are dietary powerhouses filled with nutritional vitamins A, C, and Ok, 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 comprise vital nutritional vitamins, like folate, and minerals, like calcium and potassium,” notes Ward. “They’re additionally wealthy sources of polyphenols, which will help counteract the affect of oxidative stress within the physique and help a wholesome intestine microbiome.”
Style
Leafy greens have a wide range of taste profiles. From the delicate style of spinach to the peppery chew of arugula to the marginally bitter notes of kale, you’re certain to discover a leafy inexperienced that provides a scrumptious twist to your meals.
Cooking Ideas
- Take pleasure in 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.
- Frivolously steam or therapeutic massage kale and different more durable greens to make them extra palatable and simpler to digest.
(For extra suggestions and recipes see “The way to Eat Extra Darkish, Leafy Greens.”)
