I’ve mentioned in a recent post on how to wash fresh fruits and vegetables that dark leafy greens are the healthiest foods on the planet. Whether it’s dandelions, arugula, beet greens, cabbage, chard, collards, kale, mustards, spinach, turnip greens, rapini, chicory, bok choy, Brussels sprouts, or others, dark leafy greens are the most nutritious foods you can eat. And they’re also inexpensive (typically $2 to $3 a pound for fresh, organic greens), so they also give you the biggest bang for your buck of all foods. 

In fact, dark leafy greens have so many health benefits that researchers have yet to study them all. What we do know is that the nutrients in green leafy vegetables (including vitamins A, B, C, E and K, and calcium, magnesium, potassium, iron, and fiber) can help you live longer; decrease your risk for heart attack, stroke, diabetes and cancers; build strong bones; and even improve memory.

And yet, nearly 90% of Americans don’t eat the minimum recommended daily amount of any vegetables, which is just 3 cups of raw, cooked, blended or juiced veggies. 

So in case you’re in that number, here are 9 easy ways to add more dark leafy greens to your daily routine. I personally try to eat them three times a day. 😉1) Drinks – Start your day with a green smoothie, blended greens, or juice. Smoothies and blended greens are best for daily intake and long-term health maintenance because they’re loaded with fiber. Juiced greens, which contain little fiber, are good for short-term cleansing and detoxifying, or just to add more variety to your repertoire. 

Here’s a Pineapple Spinach Smoothie recipe from our Ageless Vegan book:

What you need:

2 cups frozen pineapple chunks

1/2 avocado, pitted

2 cups fresh or frozen spinach

1 1/2 cups water

What you do:

In a blender, combine all the ingredients and blend until smooth. Serve immediately. (Makes 2 servings.)

2) Salads – This one’s pretty obvious, but I highly recommend eating a salad daily with different types of dark leafy greens as a base. 

3) Wraps – This is one of my favorite ways to eat greens. Anything that I’d put in a tortilla or pita, I can also put in a collard green leaf or cabbage leaf. 

4) Sandwiches – Instead of using lettuce in a vegan sandwich or vegan burger, try using kale, arugula, or bok choy.

5) Soups – You can make vegetable soup, of course, but you can also add thinly chopped slivers of dark leafy greens to any soups and stews you make. Treat them just as you would fresh basil, cilantro or parsley. You’ll increase the nutrient content of the dish exponentially, without changing the taste. It’s also a great way to get veggie-avoiding kids and adults to eat their greens.

6) Sauces – Ditto #5, but add your slivers of dark leafy greens to pasta sauces, gravies, curries, and more.

7) Steamed – Using a pot and steamer basket, steam your dark leafy greens until they’re just wilted, but still bright green. About 2 to 3 minutes is all it takes for fragile greens like arugula and spinach, and about 6 to 8 minutes for sturdier greens like kale and collards. Remember, greens are like fruit in that they’re already done. You don’t have to cook them. (And you should definitely stop cooking them to death like your grandmother did!)

8) Sautéed – The healthiest way to sauté greens is to use about 2 to 3 tablespoons of water, instead of oil, over medium heat. The greens will taste just as delicious, especially with onions and garlic and your favorite seasonings. But if you do want to use oil, try healthier olive, safflower or sesame oils. 

9) Baked or Roasted – Kale chips and roasted Brussels sprouts are two great examples of oven-cooked dark green leafy vegetables. 

Here’s a recipe for Balsamic Brussels Sprouts from Ageless Vegan

What you need:

1 pound Brussels sprouts, halved and trimmed

1-2 tablespoons olive oil (optional)

3 garlic cloves, finely chopped

½ teaspoon sea salt (or to taste)

⅛ teaspoon black pepper

2 tablespoons balsamic vinegar

What you do:

1. Preheat oven to 400 degrees. Into a large bowl, add Brussels sprouts, optional oil, garlic, salt, and pepper, and toss to coat evenly. Place Brussels sprouts onto a parchment paper-lined baking sheet.

2. Roast 20 to 30 minutes, until crisp and golden brown, shaking baking sheet every 10 minutes. Remove from oven, immediately drizzle with vinegar, and toss to coat evenly. Transfer to a serving platter and serve immediately. (Makes 4 servings.)

And there you have it, fam! Nine simple ways to eat the most powerful foods on the planet. So go ahead and eat more dark leafy greens every day. Your body will love you for it! 🙂


Much love,  

  1. Roz says:

    I already have a set back with health. My family’s history has attach it’s self to our life after a certain age. I always ask why we ate mostly a veggie diet. I always physically work out at my age 68 yr-old . I try to stay off sweets, that is dates, small amounts of fruit I love fruit, many things I have change. I try to follow-up on you recipes
    Thank you for bringing me to life ,I have your book and working on the new one you have. Plus an old book if I can get it Dr. Alvenia Fulton ND.PHD.

  2. Showit User says:

    Hey, Roz. Thanks for sharing.

  3. BrandonOBjep says:

    Правильный выбор грузовых шин – залог хорошей управляемости вашего авто, а от этого критерия зависит не только ваша безопасность, но и других участников дорожного движения https://servishin.ru/contacts/
    Следить за состоянием покрышек стоит не менее тщательно, чем за состоянием мотора или ходовой части вашего грузовика

  4. Ralphgof says:

    движение полотна проходит рывками или с остановками (неверно настроенная управляющая плата приводит к такому результат ее надо либо перенастроить, либо заменить, иногда достаточно смазать проблемные узлы, мешающие плавному движению
    Если, по вашему мнению, требуется привлечение профессиональных мастеров обратитесь к ним, перепоручите выполнение части работ и вы приобретете гарантировано качественный результат (спрос с мастеров всегда выше, чем с домочадцев http://www.vorota-garand.ru/catalog/promyshlennye-vorota/

    Учитывая динамичность развития рынка автоматических систем и внедрения усовершенствованных решений мы всегда находимся на пике технологического развития:

  5. CharlesVof says:

    Оставляя свои контактные данные, вы подтверждаете свое совершеннолетие, соглашаетесь на обработку персональных данных в соответствии Правовой информацией https://www.dvervam.ru/catalog/dobory/dobor_teleskopicheskiy_200_10/

    Монтаж КАЖДОЙ ДВЕРИ = 0 рублей! Да, Вы не ослышались, можно заказать всего 1 дверь и получить установку В ПОДАРОК!
    Как выбрать межкомнатную дверь?
    Монтаж КАЖДОЙ ДВЕРИ = 0 рублей! Да, Вы не ослышались, можно заказать всего 1 дверь и получить установку В ПОДАРОК!

  6. Shawnsab says:

    Сообщите возможность поставки хомутового нагревателя со следующими параметрами: Диам 95 мм, ширина 35 мм, тангенцальный вывод в металлической изоляции 625 Вт, 5 шт, с ТП и без

  7. Jgfxtb says:

    allergy pills without antihistamine alternative to antihistamine for allergy generic allergy pills

  8. Gkhxeo says:

    percription medicine for stomach cramps altace without prescription

  9. Hhyxyk says:

    buy acne pills purchase elimite creams pills to treat acne

  10. Riekhl says:

    kirkland allergy pills toronto albuterol order best generic allergy pills

  11. Pqjlrb says:

    prescribed medication for stomach pain buy amaryl no prescription

  12. Ncdhui says:

    accutane 20mg brand order isotretinoin pill generic isotretinoin

  13. undress vio says:

    I really enjoy the post. Will read on…

  14. Ybldui says:

    buy amoxil 500mg pills amoxicillin for sale online amoxil without prescription

  15. For the reason that the admin of this site is working no uncertainty very quickly it will be renowned due to its quality contents.watch news live cnn

  16. Irvxtb says:

    purchase zithromax sale order azithromycin 500mg without prescription order azithromycin

  17. Peterwrolo says:

    – В клинике проводится регулярная обработка всех часто используемых поверхностей, в том числе дверные ручки, мебель в кабинетах и холлах современными эффективными дезинфицирующими средствами http://zabotik.com/gastroenterolog

  18. Krdqlw says:

    buy azithromycin 500mg online cheap buy azithromycin sale generic azithromycin 500mg

  19. Jgvbex says:

    buy omnacortil 5mg generic omnacortil 5mg uk buy omnacortil 10mg pill

  20. Ymtvur says:

    amoxicillin order online cheap amoxicillin online cheap generic amoxil

  21. Gysbas says:

    doxycycline 100mg without prescription doxycycline 200mg pill

  22. Wqfndn says:

    ventolin tablet buy generic albuterol 4mg ventolin medication

  23. Pnfsii says:

    buy cheap generic levothyroxine order synthroid 100mcg online buy levothyroxine no prescription

  24. Loeknv says:

    buy vardenafil generic generic levitra

  25. Rndmkn says:

    buy clomid generic clomiphene 50mg drug order generic clomid 100mg

  26. Jyysnf says:

    tizanidine online tizanidine 2mg brand purchase tizanidine pills

  27. Pywoib says:

    rybelsus 14mg generic semaglutide 14 mg pills rybelsus 14 mg cheap

  28. Xqdnhl says:

    order deltasone online prednisone 20mg price buy prednisone 40mg generic

  29. Dtvnfy says:

    purchase rybelsus generic rybelsus generic buy semaglutide generic

  30. Wbgcfk says:

    isotretinoin 10mg ca order isotretinoin 20mg pill buy accutane 40mg without prescription

  31. Grâce au programme de surveillance parentale, les parents peuvent prêter attention aux activités de téléphonie mobile de leurs enfants et surveiller les messages WhatsApp plus facilement et plus facilement. Le logiciel d’application s’exécute silencieusement en arrière-plan de l’appareil cible, enregistrant des messages de conversation, des émoticônes, des fichiers multimédias, des photos et des vidéos. Il s’applique à tous les appareils fonctionnant sur les systèmes Android et iOS.

  32. Live TV says:

    I appreciate you sharing this blog.Really looking forward to read more.<a href="https://www.cse.google.hu/url?sa=t

  33. Rxwwhw says:

    order ventolin 4mg order albuterol 4mg generic order albuterol 4mg inhaler

  34. Jmyqsw says:

    purchase amoxil without prescription order amoxil 1000mg pills buy amoxicillin 500mg without prescription

  35. Kathyleen says:

    Why viewers still use to read news papers when in this technological globe the whole thing is accessible on net?

  36. Dbrqlv says:

    buy clavulanate no prescription buy augmentin 625mg online order augmentin 375mg sale

  37. Ztaoux says:

    zithromax 250mg price buy zithromax 500mg generic buy zithromax without a prescription

  38. Haqjdq says:

    cheap levoxyl pills buy levothroid pills buy levoxyl tablets

  39. Twhfoi says:

    order omnacortil 5mg for sale buy generic prednisolone 5mg prednisolone 20mg usa

  40. Qyzcoc says:

    clomid price order clomid 50mg online cheap clomiphene buy online

  41. Seyafu says:

    buy neurontin 100mg online cheap gabapentin for sale gabapentin tablet

  42. Very well presented.very quote was awesome and thanks for sharing the content.-voxup live

  43. Khsjgw says:

    viagra pills 100mg sildenafil 100mg over the counter order viagra 100mg pills

  44. Tant qu’il y a un réseau, l’enregistrement en temps réel à distance peut être effectué sans installation matérielle spéciale.

  45. Vddvnf says:

    vibra-tabs canada monodox us buy doxycycline pills

  46. Tyrkff says:

    buy rybelsus 14mg rybelsus 14mg sale rybelsus tablet

  47. Uqrbkm says:

    casino blackjack real money slots free spins no deposit online slots real money

  48. Cngttm says:

    oral vardenafil 10mg levitra order online buy vardenafil generic

  49. Vpzvvx says:

    buy lyrica 75mg without prescription lyrica 150mg oral order pregabalin without prescription

  50. Kunlby says:

    buy aristocort 10mg for sale buy generic triamcinolone 4mg brand aristocort 10mg

  51. Fzcrqj says:

    order cialis 5mg for sale tadalafil cheap cialis pharmacy

  52. Fawesh says:

    buy generic clarinex cost desloratadine brand clarinex 5mg

  53. Xfxjvy says:

    cenforce 50mg cost brand cenforce 100mg order generic cenforce

  54. Gbsgpy says:

    buy generic loratadine order claritin 10mg pills loratadine order

  55. Ligtjp says:

    where can i buy aralen buy chloroquine generic purchase chloroquine

  56. Blurfv says:

    order dapoxetine 60mg for sale how to get misoprostol without a prescription purchase cytotec generic

  57. Dezroc says:

    metformin canada glucophage over the counter buy glycomet sale

  58. Qfsmpa says:

    xenical 60mg drug diltiazem usa diltiazem without prescription

  59. Jliils says:

    order atorvastatin 10mg sale lipitor 10mg sale lipitor 80mg ca

  60. Agckjm says:

    buy zovirax sale zyloprim brand buy cheap generic allopurinol

  61. Epahjw says:

    order norvasc 5mg generic order norvasc sale order norvasc 10mg online cheap

  62. Ddcvnv says:

    order crestor 20mg sale buy crestor no prescription where to buy ezetimibe without a prescription

  63. Ajqdxo says:

    lisinopril 5mg cheap buy zestril 5mg online generic zestril 2.5mg

  64. Okuqsv says:

    cheap domperidone 10mg buy tetracycline 250mg generic buy tetracycline generic

  65. Zojykx says:

    omeprazole 20mg ca where to buy omeprazole without a prescription buy omeprazole 20mg pills

Leave a Reply

Your email address will not be published. Required fields are marked *