Eat More Green Leafy Vegetables
Eat Your Greens!
Green leafy vegetables are packed with essential nutrients that are great for your body, including vitamins, antioxidants, and fiber. They play a significant role in supporting a healthy immune system, improving digestion, and boosting overall vitality. The best part is that they are easy to prepare and versatile enough to be cooked on their own or added to a wide range of dishes. Whether fresh or frozen, greens are a must-have in your weekly grocery list.
I never leave the grocery store without buying my weekly stash of greens! They’re an essential part of my diet, and I find myself enjoying them in various ways every day. Spinach, kale, arugula, bok choy, turnips, swiss chard, and dill are some of my favorite choices. Each of these leafy vegetables brings something unique to the table, from spinach's mild flavor to kale's hearty, robust taste.
One of my favorite combinations is spinach with kale or turnip greens, sometimes adding a bit of dill for extra flavor. I find that blending different greens creates a more complex and enjoyable flavor profile. Whether served as a side dish or added to a main course, this green duo provides a healthy, satisfying addition to any meal.
If you find yourself with a lot of greens from your weekly shopping trip, don’t worry! Steaming and freezing greens in batches is an easy way to preserve them for later. When frozen, they can be quickly added to soups, pastas, smoothies, dips, and other dishes, providing an extra boost of nutrition without any extra hassle. This is a great way to ensure you always have greens on hand, even if you’ve bought more than you can use in a single week.
Whether you enjoy them fresh, cooked, or frozen, adding green leafy vegetables to your daily meals is one of the easiest and most effective ways to improve your overall health. So next time you hit the grocery store, don’t forget to grab your greens—you’ll be glad you did!
Simple Sautéed Spinach with Garlic and Onion
This quick and easy recipe for sautéed spinach is packed with flavor and nutrients. Perfect as a side dish or added to other meals, it’s a simple way to enjoy your greens!
Ingredients:
1 bag of pre-washed spinach (or fresh spinach, washed and chopped)
2 cloves of garlic, finely minced
A small wedge of white onion, finely chopped (optional)
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
Heat a sauté pan over medium heat and add the olive oil. Allow the oil to warm, but avoid letting it smoke.
Add the chopped onion (if using) and garlic to the pan. Sauté for about 1 minute until the garlic becomes fragrant and the onions begin to soften.
Add the spinach to the pan and stir it around until it begins to wilt. If the spinach seems a bit dry, you can add 1–2 tablespoons of water and cover the pan to help soften it.
Once the spinach is fully wilted and tender, season with salt and pepper to taste.
Serve immediately as a side dish, or let it cool and freeze it in batches for later use!
Tips: As I mentioned before, I often like to combine different greens and batch cook larger amounts so I can freeze them and easily add them to other dishes throughout the week. This recipe is perfect for that, and it’s a great way to get creative with adding greens to your meals!
Next time you're at the grocery store, try experimenting with a new green leafy vegetable. If you're unsure about the taste, try mixing it into a dish you already love. It’s a simple way to incorporate more greens into your diet!. . . . . . . . . . . . .
[My kale and white bean soup]
Kale and White Bean Soup
This hearty and nutritious soup is the perfect way to enjoy your greens while warming up on a chilly day. Packed with kale, white beans, and savory herbs, it's a wholesome meal that’s both filling and full of flavor.
Ingredients:
1 bunch of curly kale or lacinato kale, washed and chopped
1 cup white beans (canned or cooked and unsalted)
2–3 cups vegetable broth
½ onion, finely chopped
4–5 garlic cloves, finely chopped
½ tsp dried thyme
1 bay leaf
2-inch sprig of rosemary (or ½ tsp dried rosemary)
½ tsp white pepper powder
Salt, to taste
1 tbsp cooking oil (I use avocado oil)
1 tsp extra virgin olive oil (to drizzle over when serving)
½ tsp crushed red pepper (optional)
1 tbsp apple cider vinegar (optional)
Feta cheese or grated parmesan cheese (optional, for topping)
Directions:
Heat the oil in a large saucepan over medium heat. Add the chopped onion and garlic, and sauté until they become soft and translucent, about 3-4 minutes.
Add the thyme, rosemary, and bay leaf to the pan, then stir in the kale. Cook the kale for a few minutes until it begins to wilt.
Pour in the vegetable broth and cover the pot. Let the soup simmer on low heat until the kale has softened and become tender, about 10-15 minutes.
Add the white beans and stir to combine. If you prefer a thicker soup, mash some of the beans with a spoon or potato masher to create a creamier texture.
Season with salt and white pepper to taste. If desired, add the crushed red pepper and apple cider vinegar for extra flavor.
Once the soup is fully cooked, serve it hot and drizzle with extra virgin olive oil. Top with feta cheese or grated parmesan cheese for added richness and flavor.
Enjoy this hearty, nourishing soup as a meal on its own or pair it with a side of crusty bread for a complete experience!
Tips: This soup is perfect for meal prep! You can make a large batch and store it in the fridge for a few days, or freeze individual portions for later. It only gets better as the flavors meld over time!
