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Category: articles

 kale

Greens. We’re told they’re good for us and to eat more of them. But many of us are left wondering how to get them in and how much to eat. From a Nutritionists point of view, a serving of raw leafy greens is about 2 packed cups. Cooked leafy greens should be about 1 cup. Heartier greens such as broccoli or cabbage should be in 1 cup servings, minimum! Ideally when you look at your plate, it should be at least half full of greens. Some delicious and simple ideas include:

  • Smoothies!! Toss in 2 cups of spinach or kale into a smoothie. You won’t even know it’s there. Add a dash a cinnamon to disguise it even moreJ
  • Kale Chips. Premade or homemade, kale chips are an excellent snack choice!
  • Collard wraps. Lightly steam and cut the stem ¾ of the way down. Makes an excellent alternative to grain based wraps.
  • Cauliflower or Cabbage “rice” – Shred in food processor and sauté with coconut oil and garlic. Use as a base instead of regular rice.
  • Raw kale salad – break the kale up into bite size pieces and massage it with olive oil and sea salt until it softens and looks almost “cooked”. Use your imagination for toppings – onions, tomato, olives, feta
  • Hide greens in your soups and stews, puree into sauces
  • You can even make spinach brownies!!

Here are a few recipe links to get you started:

http://www.glutenfree-foodies.com/paleo-spinach-brownies.html

http://allrecipes.com/recipe/cheesy-kale-chips/

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/4+green+smoothie+recipes,18221

When it comes to greens, more really is better. Go Forth and Get Your Green On!

Written by: Krista Boulding, RHN & Sandy Davies, RHN


February 10, 2014