Leafy Greens
( → ) Spinach, kale, arugula, Swiss chard, collard greens
Nutritional Benefits
Leafy greens are nutritional powerhouses packed with vitamins A, C, and K, as well as with folate, iron, and calcium. They’re also rich in antioxidants and fiber, which help reduce inflammation and boost digestive health.
“Leafy greens contain important vitamins, like folate, and minerals, like calcium and potassium,” notes Ward. “They’re also rich sources of polyphenols, which can help counteract the impact of oxidative stress in the body and support a healthy gut microbiome.”
Taste
Leafy greens have a variety of flavor profiles. From the mild taste of spinach to the peppery bite of arugula to the slightly bitter notes of kale, you’re bound to find a leafy green that adds a delicious twist to your meals.
Cooking Tips
- Enjoy them raw in salads.
- Blend them into smoothies, like this PB and Green Nourish Smoothie Bowl.
- Sauté them with garlic and olive oil as a healthy side dish.
- Add them to soups and stews, like this Kale, White Bean, and Fennel Soup.
- Lightly steam or massage kale and other tougher greens to make them more palatable and easier to digest.
(For more tips and recipes see “How to Eat More Dark, Leafy Greens.”)
Eat More Plant-Based Foods
From alliums to zucchinis — get more vegetables into your life with the practical cooking advice at “How to Eat More Plant-Based Foods.”
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