5 Reasons To Get Excited About Eating Leafy Greens + 16 Leafy Greens Recipes You’ll Love

You’ll love these leafy greens recipes, plus your body will thank you for eating them everyday. Yep. Every. Day. Here’s why…

If there’s one food I don’t have a problem with telling encouraging you to eat every day, it’s leafy greens.

Now, before you start rolling your eyeballs at me {Dad-I’m looking at you!}, please hear me out…

One of my healthy habits, is trying to eat one serving of leafy greens {almost} every day, so I’m not asking you to do anything I wouldn’t personally do myself. 🙂

I know this may sound a little “woo woo”, but I really do feel better~more energized and alert~ when I include a daily serving of leafy greens in my diet. Note: This may be due to reason No. 4 below.

LEAFY GREENS FOR EVERYONE!

In addition, no matter what type of diet helps you feel your best {i.e. Mediterranean, flexitarian, vegetarian, low FODMAP, vegan, low carb, paleo, etc}, leafy greens can fit right into your meal plan. Quite deliciously I might add!

And, while I’ll always encourage you to eat the rainbow, and add a wide variety of foods into your diet, leafy greens are one of the most nutrient packed foods you can eat.

Lastly, one of the most requested blog post topics from my 2018 Spicy RD Nutrition Survey, was “Nutrition and Lifestyle for Optimal Aging and Brain Health”, and eating leafy greens fits in here perfectly!

Note: Although I consider leafy greens rockstars in the nutrition world, there are instances you should consult with your doctor or a registered dietitian nutritionist before eating them daily:

If you’re on a blood thinner…

Large amounts of leafy greens may interfere with blood thinners like warfarin (Coumadin, Jantoven) due to their high amount of vitamin K. You can still eat leafy greens, but your medicine dose may need to be adjusted if you eat large amounts~consult with your physician to find your optimal dose.

If you have thyroid disease…

You may have read that cruciferous vegetables {this includes some leafy greens such as arugula, bok choy, collard greens, kale, & watercress} release a compound called goitrin. This can interfere with thyroid hormone synthesis, however this only is a concern in the presence of iodine deficiency. In addition, lightly cooking cruciferous veggies greatly decreases their goitrogenic effect, so you can still include them in your diet. No excuses.

Here are 6 reasons to get excited about eating leafy greens…

No. 1 | Boost Your Brain Health

As I shared in this post, How to Boost Your Brain Health With a [Delicious!} MIND Diet Meal Plan, eating leafy greens {6 x week} is one of the best ways to lower your risk of Alzheimer’s disease, and boost overall brain health.

In addition to more traditional leafy greens {kale, romaine, spinach}, have fun experimenting with a variety of these leafy greens including: Arugula, Dandelion Greens, and Watercress.

No. 2 | Lower Your BP {Blood Pressure}

Leafy greens are high in potassium, which counteracts excess sodium, and helps lower your blood pressure. Potassium also helps relax your blood vessel walls, which further helps to lower blood pressure.

Choose these leafy greens which are highest in potassium: Swiss Chard, Spinach , & Bok Choy.

No. 3 | Manage Your MTHFR

Leafy greens are a natural source of folate ~a B vitamin you might need more of to support methylation if you have a MTHFR gene mutation like I do. Methylation is complex topic, but, in a nutshell, methylation switches genes on and off, and helps repair DNA.

Approximately 30-50% of us {myself included} have a MTHFR gene mutation, meaning we may need to include more folate rich foods in our diet {vs folic acid, a synthetic form that is added to many processed foods}, and leafy greens are an excellent source of folate.

Health conditions that may be related to an MTHFR mutation include high homocysteine levels {which may be linked to an increased risk of heart attack and stroke}, recurrent miscarriages, and mood disorders including depression and anxiety.

Further research is definitely needed in this area, as many people with an MTHFR mutation won’t experience any symptoms. This is a good review article if you are interested in learning more about methylation & MTHFR.

Choose these leafy greens which are high in folate: Spinach, Romaine Lettuce, & Mustard Greens.

No. 4 | Protect Your Peepers

Leafy greens are rich sources of lutein and zeaxanthin, two antioxidants that have been shown to reduce the risk of eye diseases including age-related macular degeneration {AMD} and cataracts.

Choose these leafy greens which are highest in lutein & zeaxanthin: Kale, Spinach, & Dandelion Greens.

No. 5 | Build Up Your Bones

Not only are leafy greens a plant-based source of calcium, they’re also packed with vitamin K, another nutrient which can help reduce your risk of osteoporosis.

Choose a variety of leafy greens to help meet your calcium and vitamin K needs including: Collard greens, kale, and turnip greens.

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16 Leafy Greens Recipes You’ll Love

Leafy Greens Recipes for Breakfast {Smoothies}

You may already know that I’m a fan of green smoothies, and all four of these smoothie recipes made with leafy greens are a delicious {and easy!} way to start your day!

Pictured clockwise from top left: Fresh Pineapple Ginger Kale Smoothie at The Spicy RD, Green Avocado Peach Smoothie at Homemade Nutrition, “Starter” Green Smoothie for Kids at Real Mom Nutrition, and Healthy Shamrock Shake-Green Smoothie at Emily Kyle Nutrition.

Leafy Greens Recipes for Breakfast {Savory}

Green smoothies not your thing? That’s ok. We can still be friends. That being said, I LOVE gettin’ some green leafies in for my first meal of the day. Scrambled egg tacos w/ greens & feta are one of my go to favorites, but these 4 creative recipes above definitely take your leafy greens for breakfast up a notch!

Pictured clockwise from top left: Sunshine Savory Oatmeal w/ Egg, Arugula, Tomato, & Avocado at The Spicy RD, Kale Lentil Breakfast Bowl at Lively Table, Pretty Prosciutto & Spinach Egg Cups at Mom’s Kitchen Handbook, and {Low FODMAP} Kale, Bacon, Tomato Egg White Omelet in a Mug at Kate Scarlata.

Leafy Greens Recipes for Lunch

Lunchtime is another great opportunity to get your daily dose of leafy greens. Try ’em stuffed into sandwiches, swirled into soup, or in one of these delicious leafy greens recipes featuring spinach, collard greens, baby lettuce, and watercress. Yum!

Pictured clockwise from top left: Spinach, Mozzarella, Tomato, & Chickpea Salad at The Spicy RD, Easy Detox Collard Green Wraps at Hungry Hobby, Baby Lettuces, Blood Oranges, Quinoa, & Chickpeas at FODMAP Everyday, and Winter Citrus Salad w/ Watercress, Fennel, & Pistachios at The Grateful Grazer.

Leafy Greens Recipes for Dinner

Last call to get your leafy greens! {Unless you wanna’ eat them for dessert!} We’ve been doing a lot of spinach salads lately, because, gasp!, my kids seem to like ’em. For a really simple salad, I top baby spinach with pine nuts, feta cheese, and dried cranberries with my super simple Golden Balsamic Vinaigrette. How about trying some of these yummy recipes too?!

Pictured clockwise from top left: Spinach, Mushroom, and Goat Cheese Pizza at The Spicy RD, 5 Minute Cowboy Salsa Tacos w/ Arugula at Shaw Simple Swaps, Romaine Heart Wedge Salad w/ Greek Yogurt Ranch Feta Dressing at Hungry Hobby, and Grits Smothered with Mustard Greens at Sharon Palmer RD.

Resources | Learn more about the health benefits of leafy greens…

• Leafy Greens: Nutrition Rock Stars | Food & Nutrition Magazine
• 5 Reasons to Love Dark Leafy Greens | Eating Well
• The 10 Best Leafy Greens | Shape Magazine

Let’s Chat!

1. How often do you eat leafy greens?
2. What are your favorite ways to eat/drink leafy greens? Do you have a favorite recipe? Share in the comments below!
3. Did you learn anything new about the health benefits of leafy greens? Are you excited about eating leafy greens???

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