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healthy lap of the week – change up your greens

Healthy Lap of the Week – Change up your Greens!


Incorporating vegetables into your diet is important to make sure that you consume the essential vitamins and minerals that your body needs to survive.  However, it is also important to vary the vegetables that you eat!  Many people buy the same things every week at the grocery store.  I used to be guilty of this.  I would buy spinach, peppers and brocolli every single week!  But, I got so sick of them.

The reason that I was getting so sick of eating the same vegetables week after week, was because my body was craving other nutrients that I could not get from my spinach, peppers or brocolli!  My new plan of attack at the grocery store is to purchase items that are on sale.  This way, I am buying different veggies each week and my body is getting all of the necessary nutrients it craves and requires.

Different vegetables contain different nutrients.  This is especially true with greens.  There are so many varieties of greens in the produce section these days, many of which customers have not even heard of.  Try to incorporate a different leafy green into your diet each week.

Recipe websites, such as 101cookbooks.com, epicurious.com and allrecipes.com, allow you to search for recipes by vegetable.  I have found recipes using these sites multiple times!  And, they all have turned out delicious.  Before heading to the grocery store for the week, look up some recipes using a new vegetable that you would like to try.  Your body will love you – you’ll get some different nutrients and keep your mind and body guessing.  This will also keep you from getting bored with your ‘go-to’ recipes.

Here are  some examples of dark green leafy vegetables, the nutrients that they contain and the best way to eat them (Source):

  • Arugula has a peppery taste and is rich in vitamins A, C, and calcium.  It can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.
  •  Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber.  It can be eaten raw or steamed, sautéed or added to a casserole.
  •  Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!
  •  Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.
  •  Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.  Or, when made into Kale Chips!
  •  Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.
  •  Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.
  •  Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. It tastes great eaten raw in salads or steamed.
  •  Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

Most importantly, have fun trying these new greens and new recipes!


2 Responses

  1. Thanks for the tip! I love my greens so much that sometimes I overdo it a little bit. I always find great recipes at 101 Cookbooks to jazz up the ordinary!

  2. Great tip! I feel listening to your body is the way to go. If you are sick of one green definitely switch it up. I love to change the salad greens I eat regularly.

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