I was listening to a really interesting podcast recently (The Energy Blueprint Podcast with Ari Whitten. Ari was interviewing a holistic dentist, Dr Judson Wall) and heard what I think is a great catch phrase, “When in doubt, green it out.” So, I am borrowing it, thank you Dr Wall.
I am forever and always going on to each and every one of my clients about adding more green into their diets. (When in doubt green it out.) My family are used to my ramblings and mostly drown out my voice as soon as I start going on about greens. In fact, when I make dinner that does not have greens involved my children look at me with curiosity (almost like they are concerned for my health) and ask, “Where is the salad?”
Every client that walks through my door is asked to complete a food diary and when I am looking at what they are eating one of the things I am looking for is how green their diet is. Why? Because dark green leafy vegetables (or DGLV to us food nerds) are the superheroes of the food world.
We all know that plants are powerhouses of nutrients and polyphenols as well as fibre but green ones are even more nutrient dense. In fact, gram per gram DGLV are the most nutrient dense of all the plants. Sign me up!
“What is considered a DGLV?”
Great questions. Here is a handy little list for you…
(This list is by no means exhaustive it is just meant to give you some ideas)
Romaine and other dark lettuces
Collard Greens
Spring greens
Kale (all varieties)
Spinach
Beet Greens (yes, the greens of the beetroot are nutritious and delicious - DO NOT throw them out!)
Swiss Chard
Arugula (Rocket)
Cabbage
Broccoli
Bok Choy/Pak Choi
Dandelion Greens
Brussels Sprouts
Watercress
Cress
Broccoli sprouts and other microgreens
Fresh Herbs
“What nutrients are in DGLV that makes them so nutrient dense?”
Another great question! Of course, it will depend on which green you are eating but let’s look at what they have in common and then detail a few differences.
Similarities
vitamin A precursors (carotenoids)
vitamin C
vitamin K
folate
calcium
potassium
iron
magnesium
fibre
protein
Differences
The above nutrients are in different ratios and concentrations in the greens, for example; parsley is great for iron, dandilion greens are great for vitmain A, broccoli is great for vitamin K, spinach is great for folate, etc
Broccoli sprouts are the richest source of sulforaphane (see my blog post to grow your own broccoli sprouts)
Cruciferous family vegetables (broccoli, cabbage, kale, bok choy, pak choi, Brussels sprouts, rocket) contain phytonutrients important for liver detoxification
"So, how do we ensure we are getting enough DGLV into our diets?"
It is actually a lot easier than you think. What follows are a few simple ideas to “green out” your diet.
1. Breakfast can be green too
“Salad for breakfast?!” I hear you cry. Well sure, why not?
If you are not ready to take that plunge just yet why not add a handful of spinach, romaine or kale to your morning smoothie? I bet you won’t even taste the difference but your body will love you for it.
If you are trying to get greens into your child but they balk at the colour of a green smoothie simple use a recipe with a darker ingredient like blueberries, blackberries or cacao to mask the green until they love the taste so much they will eat it even though they know it is green. Spinach is very mild in smoothies and the taste is undetectable if you add it in slowly (one small handful to start and increase slowly).
Stir sautéed greens into your eggs or fold them into your omelette.
Use a greens powder to drink your morning serving of greens
Have a handful of rocket or some other green with your avocado toast/gluten free bagel and almond cream cheese/seed bread with smoked salmon.
Blend greens into your pancake or waffle mix before cooking or fold spinach into your savoury crepes.
2. Salad is the main ingredient
Try making one meal a day salad based. Can lunch be salad? Or dinner? There are never-ending recipe ideas for salads online that are protein packed, filling and substantial enough for a main meal. Here are just a few ideas that can be made full of greens.
Taco salad bowls
Sushi bowls
Fajita bowls
Chickpea salad bowls
Quinoa salad bowls
Ramen bowls
3. Simply add a handful of greens
If you are reluctant to plan meals around the greens then simply add a handful in to everything you do.
Having a sandwich? Add a handful of greens in to the sandwich or as a salad along side.
Cooking anything one pot (stews, soups, casseroles)? Add multiple handfuls of greens just a few minutes before serving so the greens with through.
Serve broccoli as a side dish
Add a handful of rocket onto your plate as a side not matter what you are eating.
Bake greens into pasta bakes, tray bakes, omelettes, frittatas and quiches
Get to know a few recipes for greens as sides dishes that you love the flavour of and include them in your weekly menu plan — I love a simple sautéed leek and greens with herbamare.
4. Season with greens
Herbs count as greens too! Use fresh or frozen herbs to season your meals and salads. Use herbal teas or infusions to hydrate. Eat them raw, cooked, dried, as tea, in things, on things, any way you can. Just eat them.
When in doubt, green it out!
April
Interested in learning more about DGLV?
'Blending dark green vegetables with fruits in commercially available infant foods makes them taste like fruit' https://pubmed.ncbi.nlm.nih.gov/32169594/
'Vitamin A deficiency' https://pubmed.ncbi.nlm.nih.gov/33620821/
'Dark Green Leafy Vegetable Intake, MTHFR Genotype, and Risk of Cutaneous Squamous Cell Carcinoma' https://pubmed.ncbi.nlm.nih.gov/35086087/
'Preschoolers will drink their GREENS! Children accept, like, and drink novel smoothies containing dark green vegetables (DGVs)' https://pubmed.ncbi.nlm.nih.gov/33549836/
'Carotenoid analysis of several dark-green leafy vegetables associated with a lower risk of cancers' https://pubmed.ncbi.nlm.nih.gov/8988807/
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