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We all know that vegetables are good for us. Did you know that adding dark green vegetables to your diet is especially good for you? Well, now you do!
Let me explain. Dark leafy greens are very low in carbohydrates, sodium, or cholesterol. Our bodies do need carbs but there are many benefits to eating foods with minimal carbs. Diabetics can enjoy lower blood sugar and insulin levels. When added to a low carb diet, dark leafy greens may also help lower your blood pressure and bad cholesterol levels.
Low cholesterol is an important perk. If your body has too much cholesterol it could stick to your artery walls. When that happens it is harder for the blood to move through to and from your heart.
Dark leafy greens pack a big nutritional punch. They are rich in calcium, fibre, iron, magnesium, and potassium. Some reports show up to 50% of Americans have low magnesium levels. Foods that we enjoy have also been dropping in iron content. Between 1999 and 2018 dietary iron eaten decreased by 6.6% for men and 9.5% for women.
Now that you have know some basics about dark leafy greens we need to talk about preparing them. You can eat them cooked or raw and benefit from their high nutrition levels. However, if you want to make sure you are getting the most out of them you will want to do a bit of research. The nutrients from spinach are easier to absorb if it is cooked.
Some dark leafy greens are described as spicy or having a kick to them. Others are more mild. Your personal preference will help you narrow down which of these super foods you will add to your dietary plans. Learn more about many dark greens in this article by Wendy Lopez, MS, RDN, CDCES at FoodNetwork.com.
Roasted Green Vegetable Medley
Food Network shares a recipe by Ree Drummond that is a huge hit. Check out the reviews on this one. Who doesn’t love a tasty recipe that is also easy? This is one that will be your go-to veggie recipe any day of the week. It would be a nice addition to any gathering as well.
The 45 minute total time does make it seem a bit long for a vegetable side. However, it is about 20-25 minutes actual prep time. The oven does the remainder of the work!
We chose this recipe to share with you for the ease, flavors and it is a healthy option. It does not stop there though. This one can be changed up any way you like. Maybe you have a squash on hand that you need to use. Toss it in and enjoy the added flavor. It won’t take away from the hearty greens but add a little something more.
Leafy Greens with Italian Style Caramelized Vegetables
Doesn’t this just look delicious? You’ll combine our loved dark greens with a caramelized topping of vegetables. This recipe sure packs a punch when it comes to nutritional value.
Melissa D’Arabian shares Leafy Greens with Italian Style Caramelized Vegetables with us at FoodNetwork.com. The first thing that caught our attention is how versatile this is. The colorful veggies on top can be any you choose. Create this recipe to please you and your taste buds.
Before starting you will want to read through the entire recipe. The dressing will be split into two for optimal flavor and coverage. This does require 25 minutes of prep time so plan ahead when possible. Enjoy!
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Dark Green with Cranberries
Rachel Ray for the win again! Simple but full of flavor and nutrition. A lot of time we think of high nutrient recipes as bland but this is far from that.
You know we love the reviews on the recipes we share. This one is no different. There are a couple of great tips to make the Dark Greens with Cranberries even better. It seems that most agree there was a need to cut the liquids in half. Don’t use your time and ingredients without checking out reviews. Those have helped prevent unhappy results many times.
We also liked this recipe because it is rated as easy and has a total time of 22 minutes. There is just one bowl to soak the berries then a pan to cook it all. Les mess equals less cleanup later. Perfect!
Chicken Florentine Mac and Cheese
Wow! This one looks amazing and it is kid-friendly. Ree Drummond has created a nutrient packed meal that is sure to be a hit.
This is not your average mac and cheese. Chicken Florentine Mac and Cheese brings an old favorite up a notch, or two! It does have a 45 minute active time cooking but if you plan ahead a bit this can be created any day of the week.
Don’t forget those reviews! This recipe is not for a small family unless you freeze the leftovers for another meal. You may want to consider cutting the ingredients in half. Check out some of the changes the reviewers made too. You even have a video to go along with this one.
Holy cow! We found the recipe of all recipes when it comes to adding greens to dinner. Lasagna Rolls by Giada De Laurentiis has over 1,500 reviews and still maintains an overall 5 star rating. You just can’t beat that.
It is hard to add to what all those reviews say but it is important to note that this is rated as an intermediate recipe. If you are new to cooking it would be a great idea to read through the recipe a couple of times, check out reviews and plan a bit more than the noted 45 minutes. Don’t pass up the video, it is a huge help.
You have flavor, greens, bechamal sauce but consider adding a protein as well. Maybe some chicken to top it with or add to the ingredients in the rolls. Be creative and enjoy.
Check out New Uses for Leafy Greens for even more ideas.
It seems intimidating when you start changing your cooking style to add new ingredients. Take your time. Research what ingredients will add to your diet in the way that suits your goals. Don’t give up! Keep going and you will find a way to add a twist that your taste buds will love. The internet is full of recipes, cooking tips, and more to help you be successful. Most importantly, have fun!
Don’t forget to check out or recipe category of our Go Nutrients Blog.
The recipes and photos in this article have been shared from other sites. Click on the photos, links under the photos or in the recipe description to visit the sites.
The Go Nutrients team hopes you enjoyed this article and find more valuable information here that makes living a healthy lifestyle easier. We are a leading brand of alcohol-free, high potency liquid herbal supplements and vitamins. Our focus is on delivering premium products that are safe and effective. Plus, our products are MADE IN THE USA!