“Just eat more greens”, said everyone.

But what if, I just don’t know what to do with it?

We’re often told that eating vegetables is an important part of a balanced meal. However, over the years, you’ve probably noticed that there has been a much more shifted focus towards eating more leafy green vegetables. Here’s what you should know:

They are PACKED with important nutrients, such as folate, vitamin A, calcium and vitamin C. They are also high in fibre, and naturally low in fat and sodium.
A Food Guide serving of leafy green vegetables is 1 cup (250 mL) when eaten raw or 1/2 cup (125 mL) when eaten cooked.
It is often recommended for women of child-bearing age to eat folate-rich foods (which is commonly found in leafy greens) and to take folic acid before and during pregnancy in order to help reduce the risks of birth defects. To learn more folate & folic acid, click here .

Celebrate this year’s #NutritionMonth2021 by going more green!

What are the best greens to eat?

The fun about eating leafy green vegetables is the amount of variety that there is out there! Here’s a short list of my all-time favourites.

1. SPINACH

The EASIEST leafy green vegetable to incorporate into your everyday meals without having too much of a strong taste! In the morning, I simply love adding it to my smoothies, my omelettes and my breakfast wraps.

Can be purchased : Fresh or frozen

Edible parts : Eaten in its entirety

Storage : Plastic

My favourite ways to eatspinach :

2. KALE

The leafy green vegetable that certainly lives up to the hype. Kale has become my go-to leafy green when preparing hearty stews, salads and casseroles!

Can be purchased: Whole, fresh or frozen

Edible parts : Remove the tough center stalks before cooking.

How-to-choose : Look for small bunches with no limp or yellowing leaves.

Storage : Store in the refrigerator wrapped in plastic for 5-7 days.

My favourite ways to eat kale :

3. COLLARD GREENS

THE leafy green that we’ve been missing out on all of our lives. TBH whenever I think of collard greens, all I can really think about is Kendrick Lamar #chiddychingchingcanbuyanything. They’re thick & slightly bitter in taste, but when prepared the right way…delicious!

Can be purchased : Whole, fresh

Edible parts : Eaten in its entirety

Storage : Look for crisp, green leaves without any yellow. Store in the refrigerator wrapped in plastic for 4-5 days.

My favourite ways to eatcollard greens :

4. SWISS CHARD

Swiss chard is truly the most #Instagramworthy leafy green vegetable out there. Taste the (green) rainbow, or red, or orange or yellow!

Can be purchased : Whole, fresh

Edible parts : Leaves can be used in salads and both leaves and stalks can be steamed or sautéed.

Storage : Store in the refrigerator wrapped in plastic for 2-3 days.

My favourite ways to eat Swiss chard :

5. BOK CHOY

Bok choy makes the heart full of joy (literally and figuratively). Make sure to clean your bok choy really well as they tend to be the right shape & size to accumulate in dirt!

Edible parts : Eaten in its entirety

How-to-choose : Look for smooth stems and leaves that are not wilted.

Storage : Wrap in plastic and keep in the bottom of the refrigerator for about a week.

My favourite ways to eatbok choy :

6. RAPINI

Dear rapini, don’t you be a meanie #LilNaz ─ rapini resembles thin broccoli stalks with small clusters of buds and smooth leaves. Steam it well & enjoy!

Can be purchased : Whole, fresh

Edible parts : Eat in its entirety

Storage : Keep for 3-5 days wrapped in plastic in the refrigerator.

My favourites ways to eat rapini :

What are the best ways to eat/cook your greens ?

There is a certain type of art to cooking with leafy green vegetables … in other words, cooking methods to help preserve its nutritional content!

1. Pairing your greens

Did you know? Dark leafy green vegetables tend to be rich in iron. To help increase its absorption, try combining it with Vitamin C-rich foods.

Some recipe examples include…

Spinach salad with strawberries, feta, walnuts & balsamic dressing;
Ginger beef stir fry with bok choy & red peppers;
Collard green rainbow wraps with chickpeas / hummus, red peppers, mango and carrots.

2. Choose the best cooking method

Fact: Your greens are cooked once they are wilted and are bright in colour.
Try…
- Steaming it to pair with a lovely piece of salmon
- Sautéing it with garlic & oil to enjoy with a bowl of rice
Tip: Add the leafy greens near the end of the cooking time. Cook until they are wilted, but still bright green.
Try…
- Avoiding over-boiling your soup
- Adding it at the end of every recipe

3. Flavour it with herbs & spices

Capers, ginger, chili flakes, red or white vinegar, sesame seeds, lemon, maple syrup…just a few examples of ingredients that can help enhance the rather * bitter * taste of leafy green vegetables! Don’t be afraid to get creative with it!

How to incorporate more greens into your diet

1. [ BREAKFAST ] Adding it to a smoothie → kale, spinach

THE secret to one eye-catching green smoothie !

2. [ LUNCH ] Eating it as a salad base → kale, spinach

Ditch the iceberge lettuce and stick to a nutrient-packed green!

4. [ DINNER ] Sautéing it as a side-dish → bok choy, rapini, swiss chard

A great way to accompany any rice-based dish.

3. [ MEAL PREP ] Add it to soup, stew or chili → Swiss chard, kale, collard green

Adding a little green won’t hurt!

Bottom Line:

Try eating more leafy greens by finding delicious & creative ways to integrate them into your everyday meals.
Keep your plate nice & green this time of the year to get in the spirit of things and help celebrate #NutritionMonth2021.

Thanks for reading & enjoy!

Sources:

The Do’s and Don’ts Of Eating Greens

What are the best greens to eat?

What are the best ways to eat/cook your greens ?

How to incorporate more greens into your diet

Montréal, Québec