“Popeye was right about spinach: dark green, leafy vegetables are the healthiest food on the planet. As whole foods go, they offer the most nutrition per calorie”.

When it comes to eating healthily most of us do not get our recommended servings of fruits and vegetables. One of my favorite ways to ensure I eat healthily is to incorporate more greens into my daily diet.  

Why greens? Dark green vegetables and leafy greens offer a variety of nutrients such as fiber, calcium, vitamins K, A, C, and antioxidants such as beta carotene, which may protect the eyes and contribute to good vision.  

Leafy greens are also a major source of folate, potassium, magnesium, iron, and as I mentioned before dietary fiber for these many reasons, I believe that we should all be adding more greens to our plates with every meal we consume. According to The My Plate Nutritional Guide, they recommend that adults eat 2 ½ to 3 cups of vegetables per day. And their recommendation for dark green vegetables is about 1 ½ to 2 cups per week.  

How do you do this? Do you ask? Well first let us start with the different varieties of greens that are out there. 

There are several diverse types of leafy greens such as kale, purple kale, collard greens, mustard greens, spinach, romaine lettuce, iceberg lettuce, swiss chard, arugula, watercress, turnip greens, dandelion greens, cabbage, Bok choy, broccoli, and broccoli raab.  

I prefer to buy these gorgeous greens fresh when they are in season from my supermarket or from the farmers market, which is a wonderful way to buy seasonal, local, fresh, and more affordable produce.  

Most people do not like the taste of raw greens by themselves, especially the more bitter and dark green ones, and eating salads every day is not very appetizing.

So here are some of my favorite ways to sneak these greens into your meals: 

• Add greens to your smoothies; adding greens such as kale, spinach arugula, and dandelion greens to a smoothie with fruit will help mask the bitter taste and make it easier to drink them.  
• Juice greens like kale, swiss chard, romaine lettuce, spinach, and collard greens along with other fruits (pineapple, cucumber, lemon, orange) and vegetables for a delicious glass of homemade juice.  
• Add chopped greens such as spinach, kale, and collard greens along with other vegetables to your morning omelet or tofu scramble (if you are vegan like me) for a flavorful and nourishing breakfast.  

• Add cabbage, Bok choy, broccoli raab, broccoli, or mustard greens to stir-fries, or rice dishes, sauteed with olive oil and garlic as a side dish.  
• Add fresh or frozen chopped greens to pasta sauces, soups, curries, chili, or your favorite stews.  
• Add spinach, watercress, arugula, and baby kale to your sandwiches, wraps as topping on pizza, and flatbreads.  
• use large steamed cabbage, lettuce, and swiss chard leaves as wraps for rolls, burritos, and tacos.
• Instead of plain salad make a buddha bowl as another choice with a base of greens, then add whole grains, colorful vegetables, and your preferred choice of protein.  
• Make a pesto sauce with kale or other greens, or make green salad dressing with cilantro, parsley, and any greens you like to use in salad bowls or as a dipping sauce.  

You can find a vast variety of dark leafy greens to choose from- from baby kale to broccoli raab to dandelion greens. I suggest you choose local and fresh when available but frozen greens are also good alternatives when short on time. There are many ways to get creative and sneak your daily serving of greens into your favorite meals, in doing so you will reap all the benefits of these flavorful and nutrient-dense vegetables. So, enjoy them raw, cooked, juiced, or blended! 
 

#1 Welcome Powerful Superfoods 

This has nothing to do with dieting or losing weight – superfoods are bursting with nutrients that help your body thrive. These fresh and natural foods offer incredible health benefits like optimizing and supporting your immune system and boosting your energy. A few of these food includes:

• Olive oil
• Coconut oil
• Ginger
• Peppermint
• Goji berries
• Almonds
• Kale
• Acai berries
• Brazilian nuts
• And so many more…

#2 Practice Mindfulness

Constantly disconnecting from the present moment often leaves us feeling disassociated from the world and those around us. Practicing mindfulness and learning to be present at the moment allows you to experience all of the emotions and thoughts that you have. 

#3 Get Active

Find some form of physical activity that brings you joy – anything from running a 5K to a daily yoga practice. When you get moving, the levels of serotonin and dopamine in your body naturally increase. These hormones make you feel content and invigorated. 

#4 Spend Time In The Sun 

What’s another hormone responsible for your happiness? Vitamin D! The great news is that all you need is a little sunshine, and your body does the rest. Vitamin D improves brain function and protects us from many different forms of autoimmune disease. 

#5 Start Journaling 

The thoughts in our head can often feel like ping pong balls bouncing around, impossible to catch! Writing when you’re feeling happy, overwhelmed, stressed, etc., helps you process all of these emotions and experiences. It also contributes to mindfulness. 

#6 Consider Natural Health Remedies 

Nature really does give us everything we need to survive. Instead of reaching for a pill the next time you are feeling less than fantastic, consider alternative and natural remedies. They often don’t come with any label warnings or scary side effects. 

#7 Practice Gratitude 

Many of us tend to give a great deal of focus and energy to things that are going wrong in our lives. The truth is that expressing thankfulness and taking the time to focus on the positivity and abundance that we already have can give you a deeper and more consistent appreciation for your life and experiences. 

#8 Use Natural Beauty Products 

Have you ever taken a look at the ingredients in your cosmetics or skincare? The chances are that you can barely pronounce half of them – which is terrifying! Your skin absorbs everything that goes on it, so be mindful when choosing cosmetic products. Natural beauty products are becoming more popular every day, so it is much easier to find the ones that suit you. 

#9 Respect Your Body 

We live in a world where loving your body is an exception to the rule, but your body is a temple. Taking care of it and respecting all of the power that it has will create a deeper and more respectful relationship between you and your body. 

#10 Welcome Growth 

Change is scary, but it is inevitable. We usually back away from change because we don’t know what is on the other side. But this is where the magic happens! Take your progress one step at a time, and remember that life is a journey on which we constantly evolve.

This is a protein packed breakfast idea and super easy to make. Takes just a few minutes to cook and it can also be made in advance or in bulk for the whole week.

Hot Quinoa Breakfast Bowl 

Ingredients: 

1 cup of quinoa 

1 cup of almond milk 

1 cup pf water 

1 tsp of vanilla extract 

1 tsp of maple syrup, plus more if needed

1 tsp of ground cinnamon 

2 tbsp of pecans or almonds 

3-4 strawberries, thinly sliced 

2 Tbsp of non dairy yogurt (optional) 

Directions: 

Rinse the quinoa, add quinoa, milk, water, vanilla extract and cinnamon to a medium sauce pan. Bring to boil over low heat, and let simmer, stirring occasionally until the quinoa is tender and most of the liquid has been absorbed. 

Remove from the heat, serve with the pecans and strawberries, add a Tbsp of yogurt, more milk, cinnamon or more maple syrup to taste and enjoy!

Green Smoothie for glowing skin 

This is my go to, gut healthy, creamy smoothie recipe. So easy to make, tastes delicious and its has all good for you ingredients. You can add your favorite plant protein to make it a post or pre work out smoothie.

Ingredients: 

1 cup of water 

1 cup of non dairy unsweetened yogurt 

1/2 of a medium avocado 

1 medium banana (frozen)

1 kiwi (peeled)

2 cups of spinach 

1 cup of kale 

1/2 cup of pineapple 

Directions: Blend all ingredients in high speed blender until smooth and creamy, top with hemp or chia seeds!

 Blueberry and Oat Flour pancakes 

Recipe: 

1 cup of rolled oats or any kind of oats 

1/4 cup of plant milk of your choice 

1 medium banana approximately 1/2 cup 

1tbsp of baking powder 

1tbsp pf apple cider vinegar 

1tbsp of maple syrup

1 tsp vanilla extract

1/2 cup of blueberries fresh or frozen 

1tbsp of coconut oil 

Directions: 

In a high speed blender add all the ingredients in except for the blueberries, and blend until a thick batter forms. Fold in blueberries but do not blend. 

Let the batter sit for 5-10 minutes, for the batter to thicken slightly. 

Preheat a pan on medium heat and lightly grease pan with coconut oil. Once hot pour a quarter or 1/4 cup portions of the batter in the pan. Cook for 1-2 minutes or until the edges start to brown and bubble. Flip and cook for another minute or two. 

Repeat until the batter is done.

Serve and top with more blueberries, banana slices, and more maple syrup.