I'm often asked “If there is one thing I can do to better my health, or one food item I can add in that is amazing for me, what is it?” My answer is always greens! Most people simply do not eat enough green veggies. It doesn't matter what your diet currently consists of: omnivore, vegetarian, vegan, flexitarian (a little bit of this and a little bit of that) or raw foodie. Getting your greens is an important first step to optimal and long-lasting health.
Leafy green vegetables are one of nature’s richest sources of a full spectrum of nutrients. Be sure to look beyond conventional greens like spinach and broccoli to get familiar with things like kale, collards, swiss chard, arugula and bok choy. There are many ways to work these veggies into your diet, and each one offers a unique taste and texture. Even if you have to sneak them into a smoothie for the fussy ones in your family, I promise you that there is always a way! Whether you are following a vegan diet or just want to take your nutrition to the next level, greens should be an essential part of your day.
For example, choosing a leafy green like kale:
1. Helps to purify your blood, supports bone health, and may prevent the risk of many diseases such as heart disease and cancer
2. Gives your body an extra dose of much-needed calcium, magnesium, iron, antioxidants and fiber
3. Complements anything and everything on your plate and will boost any meal.
4. Is especially fantastic when lightly steamed, sautéed, or chopped up and marinated raw into a salad
5. Makes a super healthy “chip” that kids and adults alike enjoy (see recipe below).
All that is true for most greens, by the way, so really you can’t go wrong and the possibilities are endless. It is very common to be overwhelmed when it comes to greens, so I suggest starting out basic. Pick one new green a week to “play” with until you have found a way for you and your family to enjoy it.
The number one complaint about greens is that they are too bitter, and this can be true for collards and kale, especially if they are new to your palette. However, once you find a way to incorporate them into a meal – whether they are added to a smoothie, tomato sauce, chickpea stew, chunky vegetable soup, grain dish, or simply dressed with olive oil and sea salt – there is no turning back. You will be hooked because you will suddenly start to feel better, have more energy and you may even lose weight. That doesn’t sound so bad, does it?
Experiment with nature’s emerald gems, have fun, and to make sure to get your greens in every day. Just remember that a meal isn’t a meal unless there is something green on your plate!
Zesty kale chips
Ingredients
2 heads kale, washed and torn
¾ cup tahini
¼ cup tamari
¼ cup apple cider vinegar
½ cup water
1 clove garlic
1 lemon, juiced
¼ teaspoon sea salt
¼ cup of nutritional yeast or hemp seeds
Directions
1. Place kale in a large mixing bowl.
2. Combine the rest of the ingredients in a blender and blend until smooth, to achieve a thick consistency. You may have to add more water.
3. Pour over kale and mix thoroughly with your hands to coat the kale. Ensure that the mixture is really glued onto the kale.
In dehydrator:
4. Place kale onto a Teflex sheet, on top of a mesh dehydrator screen, and dehydrate for 6 hours at 115 degrees. You will need to use two trays for this amount.
5. Rotate kale occasionally to dry uniformly.
In oven:
4. Place on parchment paper on a sheet tray and bake at a low temperature for about 30 minutes or more.
5. Keep and eye on them and turn them often to make sure they dry evenly.
Marni Wasserman is a culinary nutritionist in Toronto whose philosophy is stemmed around whole foods. She is dedicated to providing balanced lifestyle choices through natural foods. Using passion and experience, she strives to educate individuals on how everyday eating can be simple and delicious.