8 Deliciously Sneaky Ways to Eat More Leafy Green Vegetables

Leafy greens can fit into meals you already enjoy. Try a small handful in a soup, a wrap or a smoothie, then adjust the amount and seasoning to taste. These eight ideas offer variety without requiring a restrictive diet.

After all, leafy green vegetables aren’t going to be exciting when they’re eaten plain, raw, and unseasoned. It’s time to change the way you view vegetables. We’re going to show you the different ways you can eat more greens and enjoy every minute of it!

Let’s get started.

1. Bake Into Chips

For a crunchy snack, try baking kale with a little oil and your preferred seasoning. The result can add variety, though the nutrition depends on the portion and preparation.

Kale chips are an excellent choice but you’re not limited to that: sweet potatoes, zucchini, taro, beets, summer squash, and so forth, can be used to create this perfect little snack. Not only is it a great way to incorporate veggies but it’s quick and easy to make as well. All you need to do is slice the veggies or wash your leafy greens, season them and throw them in the oven!

2. Wrap Them Up

Lettuce, romaine or cabbage can hold a filling, or you can add greens inside your usual tortilla. Include enough protein and other foods to make the meal satisfying.

Carbohydrates can be part of a balanced meal. A spinach-colored wrap is not necessarily a serving of vegetables; check its ingredients and add actual greens. Choose the version you enjoy and can prepare regularly.

3. All The Sauces

All the types of leafy greens can make for some tasty sauces. That’s right, you’ll find that eating more veggies isn’t limited to keeping them in their natural state. You can blend, whisk, and puree to your heart’s desire.

There are a variety of sauces that you can make using big leafy greens like kale, spinach, and chard. You’re not only limited to that either, feel free to use the green odds and ends of carrots, radish tops, and beet greens as well. Blend with the right seasoning and add them to everything to bring your food to another level.

4. Put Them in a Smoothie

Blend washed greens with whole fruit and an unsweetened liquid if you enjoy smoothies. Blending retains more fiber than straining juice. A smoothie does not automatically provide every daily fruit or vegetable requirement.

The usual leafy greens that we’ve mentioned earlier are a great choice to throw into your smoothie. Spinach, kale, swiss chard, beet greens, collard greens – try out everything and see what you like! Here’s a tip: freeze some bananas and add them to your smoothie, it’ll add a creaminess that is sure to get you hooked.

5. Stir Them in a Stir Fry

If you want a simple way to incorporate green vegetables, find recipes that are improved when you add veggies. Stir-fries are a delicious option to get all of your food groups in one place, and it’s simple to make! You can also use the odds and ends from other vegetables, and they’ll only enhance your dish as opposed to turning you away from it.

Between the vegetables, protein, and complex carbohydrates – this is a hearty meal that you’ll want to make over and over again.

6. Make Vegetable Soup

Sometimes, it helps to go back to the basics. There’s really nothing like a hot bowl of soup, is there? One of the ultimate comfort foods, you don’t even need to be sick to enjoy it!

If you want to know how to eat more vegetables, making a big bowl of vegetable soup is one way. You don’t need to stick to a plain, tasteless version either – there’s a ton of variety for you to try. You can make a blended sweet potato soup or a spicy vegetable soup, it’s time to get creative.

7. Sneak Them Into Tacos

For your next Taco Tuesday, try to limit the number of unhealthy toppings and switch them out for vegetables or healthy sauces! Try using marinated mushrooms instead of red meat, add tons of lettuce and cilantro or homemade tomato sauce. There are so many ways to incorporate vegetables into tacos, you might never go back to the way you made them before.

8. Add Them to a Pizza

Pizza can fit into a varied eating pattern. Add greens because you enjoy them, without labeling the meal a cheat or expecting one topping to change its entire nutritional profile.

Next time you make (or buy) a pizza, add some arugula on top for an extra dose of vitamins. You’ll add a healthy, crunchy element to an already delicious meal.

Eat More Leafy Green Vegetables

There’s no doubt that eating your vegetables can be complicated. After all, it’s been a battle since we were all kids. However, it’s easier now more than ever to incorporate leafy green vegetables into your diet.

All you have to do is have an open mind, the right seasonings, and a variety of delicious veggies to start your new food journey.

A few safety details

Wash produce under running water and keep it separate from raw meat. Follow package directions for ready-to-eat greens. If you take warfarin, keep vitamin K intake consistent and discuss major dietary changes with the prescribing clinician rather than avoiding greens altogether.

For questions about the clinic’s published services in Waynesville, contact Haywood Spine and Nerve Center at (828) 456-5700. Medical nutrition therapy or medication changes should be discussed with the appropriate clinician or registered dietitian.

See FDA produce safety and NIH vitamin K guidance.