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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:




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