Dark leafy greens and lettuces are bountiful and they are bursting with nutrient density. You can enjoy them raw, cooked and even include them in your favorite smoothie. Here are some tips and recipes for eating your share of greens!
Save time making your morning smoothie and puree greens with a little water then freeze them in an ice cube tray so they are ready to toss in the blender when you’re ready. If you want to add raw greens to your smoothie, puree your greens with your liquid first. This will help to pulverize them. Add you fruit, nuts and seeds to this mixture and you’re done!
Large leaves make for tasty wraps. Consider using raw greens like butter lettuce and Swiss chard in pace of a sandwich wrap. You can even blanch tougher greens, like collards, for the same use.
Storage: line an air tight storage container with a paper towel, place washed greens in container and layer another paper towel on top of the greens to help absorb some of the moisture. Once a week, take an inventory of the greens in your refrigerator. Wilted greens can be used in soups, stews or sautés. You can even freeze them! Simply blanch and shock the greens, and then pat them dry to remove the excess water. Freeze them, in a single layer, on a sheet pan and them portion them out into bags for future use.
Bulgogi Tofu Meatball Lettuce Wraps – Rachel Hartley RD, of Avocado a Day Nutrition
Spring Roasted Radish, Mozzarella and Basil Salad – Jennie Shea Rawn, RD of My Cape Cod Kitchen
Honey Roasted Rhubarb Power Greens Salad – Lindsey Cotter of Cotter Crunch
Springtime Asparagus Salad with Lemon Hemp Dressing – Stephanie McKercher, RDN of The Grateful Grazer
Chicken Sausage, Kale and Broccoli Frittata – Katie Cavuto, RD of Nourish.Breathe.Thrive
By: Katie Cavuto, RD