5 Easy Ways to Get More Greens in Your Diet
Posted On By Elite Health
If there is one thing you can do to better your diet, it’s adding in more green vegetables. These superfoods are jammed full with vitamins, minerals, and all sorts of other good stuff. Whatever diet you follow, vegetarian, low-carb or vegan, consuming more green vegetables can be 100% beneficial to improving your health.
Eating vegetables can reduce the risk of heart related problems and some cancers, as well as helping to reduce body weight.
With the recommended intake 5 a day, the good news is that it is easier than ever for you to enjoy a wide variety of vegetables without having to only eat salads. Some of the best and most nutritional vegetables are: kale, spinach, swiss chard and arugula. Here are 5 ways to get more of these in your diet.
Juicing has become increasingly popular in recent years and it’s easy to see why. Blending your greens helps to increase the bioavailability of nutrients in the vegetables by breaking down the greens more adequately than just chewing alone. Also since you’re drinking rather than eating, you’re able to absorb more of these nutrients without filling up on a lot of fibre.
Drinking juice before a meal is a great way to reduce appetite so you’ll eat less and it is way healthier than drinking a soft drink.
Some of the best green vegetables to juice are:
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Essential antioxidants battle aging and harmful free radicals to keep you healthy. They also reduce acidity in your body to improve energy levels, memory and help prevent bloating and weight gain by alkalising your body.
Sauteing is one of the better ways to cook vegetables if you want to maintain as many of their nutrients as possible. Some greens that are good for sautéing are: broccoli, zucchini, bok choy and spinach.
To saute vegetables, cut them into evenly sized pieces and add them to a hot pan coated with a small amount of oil or other fat, as the oil helps to lock in the nutrients. Stir just enough to make sure all sides get covered in oil, and cook only until the vegetables are tender when you poke them with a fork.
Replacing bread and tortilla wraps
Burritos, fajitas and burgers are great but all the bread that comes with them isn’t the best choice if you are trying to get more greens into your diet. One of the simplest ways to switch up your food is replacing bread with large green leaves or seaweed.
Not all leaves are great for making wraps as some can easily tear or split. However, collard leaves are tough; they can bend and fold around ingredients without breaking.
Next time you make a burrito or fajita, grab some of the biggest collard green leaves you can. Trim the hard stems off and blanch them in boiling water for one minute, then remove and dry them off. You’ve now got the most nutrient-dense tortilla on the planet.
Make stews or soups
One of the benefits of green vegetables is that they don’t require a lot of cooking time, especially if you’re mixing them into already hot foods. If you’re making soup or stews, throw in a few handfuls of hearty greens such as chard, kale, watercress, or radish tops in at the end.
Soup is another great way to incorporate several different vegetables into one meal. You can either make a chopped vegetable soup or a pureed soup.
By incorporating more green vegetables into your daily diet, you will soon be fed up of boring processed foods that aren’t as nutrient dense. Remember to fill half of your plate at every meal, every day with vegetables to make sure your giving your body the nourishment it deserves.