In the world of nutrition, there's a powerful secret to unlocking optimal health that often hides in plain sight – the vibrant world of greens. Leafy greens, with their rich colors and array of nutrients, are true superstars when it comes to nourishing your body and supporting overall well-being. From spinach and kale to broccoli and Swiss chard, incorporating more greens into your diet can lead you down the path of vitality. Let's explore the myriad of benefits and creative ways to consume greens for optimal health.
NUTRIENT-RICH TREASURE TROVE:
Leafy greens are nutritional powerhouses, loaded with vitamins, minerals, antioxidants, and fiber. They offer a diverse array of nutrients, such as vitamin K, vitamin A, vitamin C, folate, and iron. These nutrients play vital roles in supporting your immune system, promoting bone health, enhancing vision, and even aiding in detoxification processes.
BENEFITS OF EMBRACING GREENS:
Enhanced Digestion: Greens are rich in dietary fiber, which supports a healthy digestive system by promoting regular bowel movements and aiding in nutrient absorption.
Heart Health: Leafy greens are associated with a reduced risk of heart disease due to their high levels of potassium, which helps regulate blood pressure, and antioxidants that combat inflammation.
Weight Management: Low in calories and high in volume, greens are an excellent choice for weight management. They provide essential nutrients without adding excess calories.
Blood Sugar Control: The fiber content in greens helps regulate blood sugar levels, making them a valuable addition for those managing diabetes or trying to prevent blood sugar spikes.
Cancer Prevention: The antioxidants and phytochemicals found in greens have been linked to cancer prevention by neutralizing harmful free radicals and supporting cellular health.
Glowing Skin: The vitamins and antioxidants in greens contribute to healthy skin by protecting against oxidative stress and promoting collagen production.
CREATIVE WAYS TO ENJOY GREENS:
Green Smoothies: Blend a handful of leafy greens with fruits and a liquid of your choice for a delicious and nutrient-packed smoothie.
Green Smoothie Recipe
Sautéed or Stir-Fried: Quickly sauté or stir-fry greens with garlic and a touch of olive oil for a simple and nutritious side dish.
Broccolini Pad Thai Recipe
Green Wraps: Use large leafy greens as wraps for a low-carb alternative to tortillas or bread. Make sure to always wash your fruits and veggies!
Produce Wash Recipe
1/2 c White Vinegar
4-6 drops Lemon Oil or On Guard Protective Blend
In the sink or large bowl, fill with cold water and mix in vinegar and essential oil. Add produce and let it soak for 5-10 minutes. Lay on towl to dry.
Pesto: Make a nutritious pesto sauce using greens, nuts, olive oil, garlic, and a sprinkle of Parmesan cheese.
Basil & Oregano Pesto 
Smoothie Bowls: Top your smoothie bowl with a generous handful of chopped greens for added texture and nutrients.
Green Smoothie Bowl Recipe
1/2 avocado
2 frozen bananas
1 c frozen strawberries
1/2 c frozen raspberries
1/4 c frozen pineapple chunks
1/4 c frozen mango
1 handful kale
2 c non-dairy milk of choice
1 tbls flaxseed
1 tbls chia seeds
1 scoop Vanilla doTERRA Protein
1 scoop doTERRA Greens
Combine all ingredients in blender and mix until smooth. Serve immediately. Top with additional fruit, gronola, seeds or honey.
TIPS FOR INCORPORATING MORE GREENS:
Start Small: If you're new to consuming greens, start by adding a small amount to your meals and gradually increase as your taste buds adapt.
Variety is Key: Experiment with different types of greens like kale, spinach, arugula, and collard greens to enjoy a range of flavors and nutrients. I was recently introduced to lemon sorrel – it’s a tangy, lemony herb that’s a perfect green for adding to salads.
Preparation Matters: Some nutrients in greens are more bioavailable when cooked, while others are better retained when eaten raw. Incorporate both cooked and raw greens for optimal benefits. Broccoli, for example, can be consumed safely either raw or cooked. When cooked, the antioxidant levels may be enhanced, however, heating it could reduce the levels of vitamin C and sulforaphane – which neutralizes toxins and can reduce inflammation.
*If there’s a vegetable that you know can be eaten raw or cooked, but it’s not in the “raw or cooked” column, then it’s indicated within the group that's preferred for getting the most health benefits. For example, zucchini can be eaten raw or cooked, but cooking it can reduce its vitamin A and vitamin C content. Grow Your Own: Consider growing your own greens in a garden or on a windowsill. It's a satisfying way to ensure a fresh supply.
Embracing greens as a central part of your diet is a wonderful step toward optimal health and vitality. By incorporating a diverse range of leafy greens into your meals, you'll be providing your body with a wealth of essential nutrients, promoting well-being from the inside out. So, venture into the world of greens, explore new recipes, and savor the delicious journey to a healthier, more vibrant you.
xoDanette