How to Make Greens More Exciting

Written by Lauren Planas, MS, RD, LDN

Edited by Sarah Criscuolo

 

As a rich source of vitamins A, C, E, & K, iron, and antioxidants, green vegetables are a nutrient powerhouse. From spinach, to kale, mustard and collard greens, broccoli, Brussel sprouts, swiss chard, asparagus, and bok choy, the list goes on and on.

Unfortunately, many of us have been victims of finding a bag of greens having gone past their prime after a busy week. Being unsure of how to prepare or incorporate certain foods, or being bored of preparing them in the same old way can make greens feel daunting and unappealing to prepare for many.

With green powders on the rise due to the convenience of ingesting numerous nutrients in a flash, some individuals may see this as a ‘quick fix’ to increase their nutrient intake rather than working on consuming a balanced diet. However, these supplements are unregulated and may not contain everything they promise, leaving consumers disappointed in the long run. Rather than turning towards a supplement to help increase your intake of vitamins and minerals, why not look at how you can achieve such through the use of whole foods in a way that you enjoy?

Here are some recipes, tips & tricks to help you increase your intake of greens in a sustainable way!

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Going Bad? Freeze Ahead of Time!

Are you noticing your bag of greens starting to wilt? Rather than throwing them away, try freezing them for later use! Frozen greens can easily be added into smoothies, scrambled eggs, stir-fries, or as a cooked side for a main entree. Wilting and limpness don’t mean that they’ve expired just yet, but please note if the greens are discolored, have an off-putting odor, or are soggy, that they may be spoiled and should be discarded.

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Simply Add!

Consider ways that you can add a serving of greens into your day with little to no effort. Get creative and see what green may pair well with the ingredients in a new or favorite recipe!
Hint: keep a bag of leafy greens frozen for an easy addition into omelets, stir fries, pasta dishes, soups or stews!

Some easy additions:

• A handful of spinach to an omelet
• Spinach or kale to a smoothie
• Mixed greens, arugula, or micro greens to a sandwich
• Microwavable seasoned veggies such as Birds Eye Products as side dishes
• Chopped kale, swiss chard or collard greens to soups or stews

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Pre-prepared Options

Not everyone has the time and energy to cook ahead of time and may benefit from choosing a pre-prepared option. Items such as salad kits can be helpful to keep on hand for busy weeks, and can be spruced up with the addition of a fresh protein source such as canned tuna, salmon, chicken or chickpeas!

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Spice It Up!

Changing the method that you cook greens and/or how you season them can help to reignite enjoyment of an item rather than cause dread at the idea of eating steamed greens for another night. Recipes such as Spicy Maple Dijon Grilled Brussel Sprouts by Ambitious Kitchen are a great example of how a little flavor can go a long way!

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Recipes

Green Smoothie via Love and Lemons

1 cup frozen spinach or kale
½ frozen banana
½ tablespoon nut butter
1 to 2 cups peeled and frozen orange segments, or frozen pineapple or mango chunks
½ teaspoon chia seeds, optional
1 cup milk/milk alternative, plus more as needed to blend
Handful of ice

In a blender, place the spinach, banana, nut butter, 1 cup frozen fruit, and chia seeds, if using. Add the milk/milk alternative and blend until smooth, adding more almond milk as needed to blend. Add the ice and blend again.
Taste and add more frozen fruit if you’d like your smoothie to be sweeter. Blend until smooth, adding more almond milk as needed.

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Quiche Florentine by Jo Cooks

½ recipe pie crust (or a prepared frozen pie crust)
2 tablespoons butter (unsalted)
2 medium shallots (chopped)
½ teaspoon pepper (or to taste)
4 cups spinach (fresh, roughly chopped)
4 large eggs
1½ cups heavy cream
2 cups gruyere cheese (shredded)
Quiche Crust

Prepare pie crust: If you’re making your own pie crust, roll it out and place it in a deeper 9.5-inch quiche pan or a more shallow 11-inch quiche pan, pressing into the corners.Use a rolling pin to roll over the surface of the quiche pan, to cut off the excess dough from the edges. Line the crust with parchment paper and fill it with pie weights or dry beans or rice.

Blind bake the crust (pre-bake): Preheat the oven to 425°F. Bake for 12 to 15 minutes. Remove the pie weights and parchment paper. Reduce the oven heat to 375°F and bake the crust for an additional 5 minutes.
For store bought pastry: If using store bought pastry, follow the instructions on the package.

Prepare Filling:
Cook the spinach: Add the butter to a large skillet and melt over medium-high heat. Add the shallots and cook for 2 to 3 minutes or until soft and translucent. Season with pepper. Add the chopped spinach and cook for about 2 to 3 minutes until cooked down. Let it cool slightly.
Combine eggs and heavy cream: In a medium sized bowl add the eggs and heavy cream. Whisk well.

Assemble and Bake:
Assemble the quiche: Sprinkle half the cheese over the bottom of the precooked crust then top with spinach filling. Carefully pour the egg mixture over the spinach. Top with remaining gruyere cheese.
Bake: Transfer the quiche onto a baking sheet and bake for 35 to 40 minutes at 375°F or until the top is golden. The center should be a bit jiggly but the rest should be set.

Rest and serve: Let the quiche cool for 10 to 20 minutes, allowing the quiche to fully set. Cut into slices and serve either warm or at room temperature.

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Oven Roasted Broccoli by Errens Kitchen

A simple and great side to pair along a main entree or with a pasta dish!
2 pounds broccoli
2 garlic cloves peeled and sliced *See the notes section before starting
olive oil
0.75 teaspoons kosher salt
0.25 teaspoon freshly ground black pepper
1 teaspoons grated lemon zest
1 tablespoons freshly squeezed lemon juice
freshly grated Parmesan cheese

Instructions

1. Preheat the oven to 400°F/200°C.
2. Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets.
3. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper.
4. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
5. Remove the broccoli from the oven and immediately toss with 1½ tablespoons olive oil, the lemon zest, lemon juice, and Parmesan. Serve hot.

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Lemony Garlic Chicken and Orzo Soup via Half Baked Harvest

2 chicken breasts (about 1 pound)
kosher salt and black pepper
1/4 cup extra virgin olive oil
8-12 large cloves of garlic, smashed (use to your taste)
6 carrots, chopped
1 tablespoon chopped fresh sage
1 tablespoon fresh thyme leaves
kosher salt and pepper
8 cups low sodium chicken broth
1 bay leaf
1 parmesan rind, plus grated parmesan, for serving
1 pinch crushed red pepper flakes
1 bunch Tuscan kale, roughly chopped
1 tablespoon fresh chopped dill, plus more for serving
juice of 2 lemons (or to taste)
1 pound orzo pasta

Stove Top Instructions

1. Season the chicken all over with salt and pepper.
2. Heat the olive oil in a large pot over high heat. When the oil shimmers, add the chicken and sear until golden brown on both sides, about 5 minutes per side.
3. Reduce the heat to low, add the smashed garlic cloves and cook another 3-5 minutes, until golden.
4. Add the carrots, sage, thyme, and a pinch each of salt and pepper. Cook another 5 minutes.
5. Add the broth, parmesan rind, and a pinch of red pepper flakes. Simmer over medium heat for 15-20 minutes or up to 4-6 hours over low heat.
6. Remove the chicken and shred.
7. Stir the kale, dill, and lemon juice into the soup, cooking another 5 minutes.
8. Remove the parmesan rind and bay leaf.
9. Stir back in the shredded chicken. Taste and season with salt and pepper.
10. Bring a large pot of salted water to a boil. Cook the pasta according to packaged directions, until al dente. Drain.
11. Divide the orzo among bowls and pour the soup over top. Top each bowl with fresh dill and a squeeze of lemon, if desired.

 

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