How to Sneak in More Greens
Welcome back to BETTER, an email series that provides actionable steps for making better health and fitness choices.
In this installment, we'll discuss several ways to get more dark, leafy greens in your diet.
First off, why are they so important? Dark, leafy greens such as spinach, swiss chard, kale, watercress, mustard greens, collard greens, bok choy, and arugula have the highest rating on the ANDI Index (an index of a food's nutrient density) by several orders of magnitude. Consider this: most leafy greens score around 1,000 on the ANDI index, while other healthy foods such as chicken, salmon, eggs, nuts, and most fruits don't even crack 100. That means dark, leafy greens are around TEN TIMES as nutrient-dense as most other healthy food. The more nutrients we can take into our bodies, the better all of our cells will work, leading to more energy, better recovery, improved cognition performance, and an improvement in just about any health-related area.
The big rub is that most people don't find dark leafy greens particularly tasty. I get it. That's why I have put together several ways to incorporate some of nature's all-stars into your diet without much trouble.
Read on:
Blend Greens Into a Smoothie: Greens like spinach and even kale work well when blended into a nut butter, fruit, and protein powder smoothie. The fruit masks the greens' flavor, making it a win-win strategy.
Air-Fry Them: Greens are so much more enjoyable when they have a crisp to them! To air-fry your greens like a champ:
Ensure the leaves are completely dry and you have removed the tough parts of the stem.
Toss the leaves in olive oil, just enough to coat the leaves, and place on a single layer in your air-fryer basket.
Let the leaves cook for 8-10 minutes.
They are now a perfect complement to any high-protein dinner option!
Cook them in an omelet: Most greens pair well with scrambled eggs, so throw a small amount into your breakfast to give your meal a blast of nutrients!
Add Seasonings: Different seasonings and combinations can make dark, leafy greens palatable. Check out the list below for several ideas:
These stand-alone flavors work well with dark, leafy greens: Garlic powder, onion powder, salt and pepper, smoked paprika, lemon juice, nutmeg, cumin, and curry powder.
Try out these spice combinations for a great flavor to make dark, leafy greens enjoyable to eat rather than a chore:
Garlic + Red Pepper Flakes + Lemon Juice: A classic for kale or Swiss Chard
Smoked Paprika +Onion Powder + Apple Cider Vinegar: Great for collard greens
Tumeric + Cumin + Coconut Milk: Ideal for spinach in a curry-style dish
Nutritional Yeast + Garlic Powder + Black Pepper: A cheesy-flavored blend for kale chips