5 easy ways to eat more greens

Lisa Akly, RDN

Prisma Health Heart Hospital

You’ve heard it your whole life – eat your greens. Green fruits and vegetables pack many important nutrients for a low number of calories. They are also rich in fiber. Lisa Akly, RD, shared these five tips to help you add more green fruits and vegetables into your diet on a regular basis.

Fill up (half of) your plate

Fill up half your plate with a variety of non-starchy vegetables. This includes broccoli, green beans, okra, zucchini, cabbage and other green leafy vegetables. Some green veggies taste great when roasted! Just go easy on the oil and pay attention to your oven temperature. Steaming also allows you to cook your veggies quickly and conveniently. 

Create a satisfying salad

A combination of your favorite fresh greens and herbs like lettuces, kale, arugula, cilantro and parsley are the makings of a great salad. Add some additional color with tomatoes, carrots and bell peppers. Heart healthy proteins such as beans, fish, nuts and seeds also make for great additions. Add everything together, and you have a satisfying meal. A touch of olive oil or avocado oil will add some heart healthy fats as well.

Make the perfect pesto

Blend a few cups of fresh basil or spinach with garlic, a few tablespoons of pine nuts or walnuts, a touch of parmesan cheese, ground pepper and a drizzle of olive oil and you have a mouthwatering pesto sauce that’s perfect for any whole grain pasta or lean protein such as skinless chicken. 

Toss some greens into soups and smoothies

Dried split peas, thyme, parsley and seasoning with bay leaves are among the starters of a delicious soup recipe. Spinach and kale not only add fiber and nutrients to soups, but they also make great additions to smoothies and offer endless easy ways to eat more greens. Blend with fruits such as banana, pineapple, strawberries or any combination of your favorites. Add in milk, yogurt or a non-dairy alternative such soy or almond milk to the mix and enjoy a delicious treat. 

Put together a snack that tastes great and is good for you, too

Enjoy some green grapes or kiwi fruit paired with low-fat yogurt. Celery and apples paired with a couple of tablespoons of peanut butter also make a delicious and flavorful snack. Sugar snap peas, asparagus and cucumbers served with hummus, or a savory light yogurt dip is sure to elevate your vegetable platter.