Healthy Greens To Eat Now: 5 Not-So-Basic Leafy Greens

When it comes to leafy greens, most of us rely on the basics like romaine, leaf lettuce and spinach week after week – and while all of these provide health benefits, there is a huge selection of leafy greens in the produce aisle that you could potentially be missing! Shaking things up can help keep things fun and interesting in the kitchen while also diversifying your nutrient intake.

We’ve all heard that it’s important to eat those green vegetables and I have to say, that age-old recommendation has merit! Leafy green vegetables are a total nutrition powerhouse providing plant-based calcium, iron and magnesium, plus vitamins A, C and K (vitamin K is necessary for blood clotting and bone health). 

If you don’t like the taste of one variety, chances are you can find an alternative. It might also be a matter of preparation method, so don’t hesitate to do some experimenting.  Here are some of my favorites healthy greens along with simple ways you can try incorporating them into your regular rotation:

Arugula

Swapping arugula for romaine is a great way to spice up a salad (literally!). This  leafy green has a peppery bite and delicate texture. It pairs perfectly with a light citrus vinaigrette and some shaved parmesan cheese (aka – the ultimate no hassle dinner side salad).

Arugula is a cruciferous vegetable, like its cousins broccoli and cauliflower, and therefore has added disease-preventative effects. Try tossing some arugula in a balsamic vinaigrette and sprinkle on top of baked flatbread and pizza – great way to amp up the nutritional value and add a refreshing flavor!

Arugula

Lacinato Kale

You might already be familiar with traditional “curly” kale that has become a grocery store staple in recent years. Lacinato or “dino” kale is the one that has a long flat leaves with a bumpy texture and newer to the scene. Add it to your favorite soup or stew near the end of cooking time for a pop of bright green color and an extra element of texture.

Cooking kale mellows its bitter flavor, so a quick sauté in some olive oil with a bit of lemon juice is a delicious way to enjoy this nutrient powerhouse. If you don’t want to turn on the stove, try massaging the chopped kale with a little salt and olive oil to soften the leaves for a more digestible salad.

Lacinato Kale

Chard

This leafy green comes in many varietals. The stem color ranges from white to purple and bestows its varietal name, such as red chard. Swiss chard is most commonly known and typically has a gorgeous bright pink or yellow stem.

Due to the large size of the leaves, chard makes a nice swap for tortillas (a great low-carbohydrate option!). Use the leaves to wrap hummus and vegetables or stuff with your favorite filling. You can also sauté the delicate leaves, as they cook up quickly. The stems are full of nutrition so chop them and sauté first with some onion and garlic for an amazing side dish. For an easy plant-focused meal, simply add in some chickpeas.

Red Chard

Watercress

Watercress is a cruciferous vegetable with long stems and small, circular leaves. It makes a great sandwich topper in place of traditional leaf lettuce for a fun presentation.

The bright, peppery taste does well with just a bit of vinegar and olive oil. You can also drop into soups just before serving for a burst of flavor. One of my favorite salads includes watercress, cucumbers, and radishes – fresh and delicious!

Watercress

Bok Choy

Bok Choy is a type of Chinese cabbage with a bright white stem surrounded by dark green leaves. Baby Bok Choy has a green stem and tends to be a little more tender.

It’s most commonly used in Asian cuisines including stir-fries and soups like ramen, but feel free to add it to salads and slaws. You can also cook Bok Choy on a sheet pan very easily –  simply place quartered bok choy on parchment-lined sheet pan and toss with freshly grated ginger and sesame oil.  Roast at 350° F until softened and serve with fresh lime wedges. Baby Boy Choy is also delicious grilled – place the quartered Baby Bok Choy on an oiled grill and brush with your favorite Asian-inspired marinate and cook for approximately 4 minutes or until tender.

Baby Bok Choy

Take Action

Leafy greens are available year-round in the supermarket. Make it a habit to add greens to your grocery basket very time you shop. Produce should be eaten as fresh as possible for maximum quality and nutritional value – greens are no exception. With such vast varieties, it’s time to try a couple new ones!


Cauliflower Rice Risotto with Portobello Mushrooms

There are many reasons why cauliflower rice is so popular. It is super easy and fast to cook, and most of all, super nutritious! What better than a substitute for starch, either as a rice or a pizza crust, that you can eat guilt-free because it is ultra low cal and low carb. At the same time, you are banking your daily servings of vegetables without even trying.

In most dishes that use rice, you should be able to substitute with cauliflower rice. Just be aware that cauliflower will not have the starchy texture and mouth-feel that you get with white rice. without the starch, you will notice that cauliflower rice doesn’t absorb sauces as well and nor does it give a creamy texture, as in the case of risotto. That said, I was very excited with how my cauliflower risotto turned out last night and I think you will like it too!

Mushroom Cauliflower Rice Risotto

1 small head of cauliflower (2 cups riced cauliflower)

2 Tbsp olive oil

1/2 chopped onion

1 chopped Portobello mushroom cap

1/4 cup vegetable broth or white wine

Salt and pepper

Directions

  1. Use a cheese grater or a food processor to grate the head of cauliflower. You can also buy riced cauliflower in most large supermarkets.
  2. In a large pan, heat the olive oil over medium heat.
  3. Sauté onion in olive oil.
  4. Add mushroom to pan and cook until tender.
  5. Stir in riced cauliflower and vegetable broth or wine, and cook for 10 minutes.
  6. Season with salt and pepper. Option to add Parmesan cheese if you are not a vegan.