By Laurie Barker Jackman, RD
It is no secret that leafy greens are good for us. They provide vitamins, minerals, antioxidants, and fibre that support heart health, digestion, immunity, and bone strength. Yet, despite their many benefits, many people struggle to incorporate them regularly in meals. Here are some simple, tasty ways to make greens a delicious staple rather than a chore.
1.Make Them the STAR
Salads that Satisfy
The secret to a great salad lies in layering textures and flavours. For the foundation, start with a base of greens, choose one or mix a few for variety. I love combining crispy romaine with peppery arugula and hearty kale. From there, build balance by adding protein (like tuna, chicken eggs or beans), some crunch (nuts, seeds, and crisp vegetables such as cucumber and peppers), a touch of sweetness (berries or diced apple), and creaminess (cheese or avocado). Finish with your favourite dressing (creamy or vinaigrette) to tie everything together and top with a sprinkle of fresh herbs for extra flavour.
Wraps and Sandwiches
Take your wraps and sandwiches to the next level by letting greens do more than just play a supporting role – use them as the wrap! Choose large leafy greens like collard leaves, romaine hearts or butter lettuce. Fill them with favourites like hummus, grilled vegetables, or lean proteins. Pro tip: Avoid overfilling to make rolling easier. Here is a mouth watering recipe that is guaranteed to impress – Chicken and Broccoli Lettuce Wraps with Peanut Sauce
Chips and Crisps
Turn greens into crunchy snacks. Popular choices include kale, spinach, Swiss chard and collard greens. You can even use beet greens, or mustard greens. Massage the leaves with oil, season to taste, and bake until crisp. Experiment with seasonings like paprika, chili powder, cumin, garlic powder, or nutritional yeast for variety. Here is a simple recipe for you to try – Easy-Peasy Kale Chips
2.ADD Them In
Soups and Stews
Leafy greens add nutrition and flavour to soups and stews. Tender greens like spinach, arugula and beet greens wilt quickly and are best added right before serving to keep their bright colour. Hearty greens like kale, collard greens, and Swiss chard will require a longer cooking time to become tender. Fresh greens shrink significantly when cooked, so don’t hesitate to add more than you think. This recipe for Asian Greens and Mushroom Soup will hit the spot and is chock full of greens. Another delicious option is this recipe for Caldo Verde which packs a punch with 8 cups of greens!
Pasta and Grain Bowls
Greens pair beautifully with pasta and grains, adding colour, flavour, and valuable nutrients to familiar comfort dishes. They’re an easy way to boost nutrition without sacrificing taste. Try these simple ideas:
- Stir tender greens into warm pasta. Check out this recipe for Swiss Chard and Tomato Pasta.
- Mix hearty kale into quinoa bowls with roasted sweet potatoes and chickpeas for a satisfying, balanced meal.
- Add a handful of arugula to risotto just before serving for a fresh, peppery finish.
3.SNEAK Them In
Smoothies
One of the easiest ways to add more greens to your diet is through smoothies. Spinach and kale blend seamlessly with fruits like bananas, mangos, and berries. The natural sweetness of fruit masks the earthy flavor of greens, creating a refreshing, nutrient-rich drink. Pro tip: Add a spoonful of nut butter or half an avocado for extra creaminess and flavour. If you’re looking for a tasty recipe, this is one of my favourites – Mango Banana Smoothie
Sauces and Dips
Greens can be easily blended into sauces and dips. Watch them disappear when you purée them into tomato sauce, curries, or hummus. You can cook them down first or finely chop them. Choose frozen greens for a budget friendly option, great for blending and increasing your consumption of leafy greens without even realizing it. Need inspiration? Check out our Kale and Artichoke Dip
Baked Goods
Boost the nutrition of banana bread, muffins, or brownies by blending puréed spinach or kale right into the batter. Pro tip: Leafy greens work especially well in chocolate-flavoured baked goods. The rich cocoa flavour and the dark colour of chocolate helps mask both the taste and appearance of the greens.
Leafy greens are more than just a side dish, they’re a foundation for vibrant, nourishing meals. Whether you make them the star of your plate, add them to everyday dishes, or sneak them into recipes, greens can transform your meals, support your health, and become a delicious, regular part of your diet.
