Go Green In Your Diet – Include Green Leafy Vegetables In Your Recipes To Stay Healthy


Green leafy vegetables are a source of long list essential nutrients. They are the source of magnesium, iron, calcium, potassium, vitamin A, B, C and K, folic acid and many more. They are rich in fiber and antioxidants and low in calories and fat. They help in reducing the risk of cancer, type 2 diabetes, cardiovascular diseases and eye related diseases. The green leafy vegetables help in weight loss and increasing the bone strength. In spite of its numerous benefits it is sad to note that they are included very rarely in the daily menu. Both kid and adults hate the bland taste of green leafy vegetables. How to include them in your diet? Use your creativity and include them in your recipes as much as possible. Are you interested in knowing a few useful tips?

Say goodbye to potato chips and hello to kale chips

Are potato chips the favorite snacks in your home? Do you know the health risks of eating potato chips? It increases the risks of diabetes, heart diseases, high cholesterol, high blood pressure, and obesity. It is time to say goodbye to potato chips and replace them with the healthy kale chips. All you have to do is cut off the leaves from the stem. Wash and let the water to drain. Toss lemon juice, olive oil, pepper and seasoning salt. Spread the leaves on a baking sheet. Preheat the oven and bake for 20 minutes at 300 degrees. If you want it hot and spicy you can add chili powder or chili flakes. If you want it sweet for your little ones toss the leaves with honey.

Delicious and healthy homemade sauces

Do you buy your pasta sauce and tomato sauce? You can add spinach puree with your pasta sauce and celery or spinach or any other greens puree with tomato sauce, Adding green puree gives a colorful and appetizing look to your pasta.

Add green leafy vegetables to your juices

A cup of healthy juice that you have in the morning can keep you brisk and energetic throughout the day. How to make tasty juices with green leafy vegetables? Here are a few suggestions.

  • Apples, celery leaves, carrots, greens and wheat grass.
  • Cucumber, kale leaves, ginger, lemon and oranges
  • spinach, parsley, cucumber, pear, lemon and pomegranate

You can replace carrots with beetroot or lettuce. You can make changes to suit your taste buds. All you have to do is run the ingredients in a juicer and serve chilled. You can freeze into ice cubes or blocks. Add to the water you drink.
Go Green In Your Diet - Include Green Leafy Vegetables In Your Recipes To Stay Healthy 1
Powder them and add to your recipes
Dry spinach or parsley or curry leaves, kale leaves or coriander leaves and other green leaves separately or together. Grind the dry leaves into powder. Sprinkle the powder in your salad, add a teaspoon to your juice, soup, curry or stew. Dry powder may not have the all nutrients as fresh leaves but not all the health benefits are lost.

Make a paste and use as a sandwich spread or in your hamburgers
Coriander leaves, spinach leaves, parsley and other greens can be used as a sandwich spread. Wash and boil the leaves with garlic, ginger and green chili. Grind to a fine paste and add salt and little lemon juice, Use as a spread for your favorite sandwich or spread the paste in your hamburger and make your hamburger healthy.

Add green leaves to your non vegetarian dishes
Do you love chicken, fish and eggs? You are not alone. Most people love non vegetarian dishes than vegetarian dishes. Make a paste with coriander, parsley, kale leaves, spinach leaves, ginger, garlic and chili flakes. Spread this paste on chicken or fish and bake or pressure cook. It is tasty to eat with brown rice or rice. Add chopped celery or fenugreek leaves or broccoli or lettuce or a little of all of them to your omelets. You can prepare a chicken wrap or tuna wrap using green leafy vegetables. You can stir fry one or more green leafy vegetables of your choice while preparing chicken and fish recipes.

Let them be a part of your favorite dishes
Do you love mashed peas or potatoes or tofu? Add chopped or ground green leafy vegetables to them. Do you love Chinese noodles? Add chopped greens. You can make your favorite desserts with them. Avocado pudding is one of the examples.

There are many options to add green leafy vegetables to your diet. Sky can be the only limit if you really set your mind to it. Go green is needed for not only mother earth but for your health too.