The health benefits of greens

Greens have been gaining a lot of popularity over the years – and for good reason! They are chock full of so many beneficial vitamins and minerals and add some delicious flavours to our dishes. Here’s why we love nature’s super foods so much!

 

Some of the many health benefits of greens:

  • They are an excellent source of antioxidants which helps to combat free radicals damage
  • They are alkaline, helping to promote alkalinity in the body which aids in weight loss and reduces risk of disease
  • They are packed full of fiber which helps to keep us regular and fills us up (and keeps us full) between meals
  • Loaded with vitamins such as A, C and K
  • The beta-carotene found in greens promote good skin health and anti-aging properties
  • They promote natural detoxification of the liver, which helps to balance healthy cholesterol levels and hormones
  • They possess anti-inflammatory properties which help to lower inflammation in the body

 

Here is a list of our favourite greens:

  • Spinach
  • Endive
  • Broccoli
  • Brussels sprouts
  • Dandelion greens
  • Collard greens
  • Kale
  • Arugula
  • Zucchini
  • Green peppers
  • Celery
  • Cucumbers
  • Snow peas
  • Chicory
  • Parsley
  • Romaine lettuce
  • Chard
  • Chinese cabbage
  • Watercress
  • Beet greens
  • Mustard greens
  • Rapini
  • Asparagus

 

At Shulman Weight Loss, we recommend getting a green with every meal! Here are some ways you can incorporate these powerhouse vegetables into your daily routine:

  • Throw a handful of greens into your morning smoothie (see recipe below). You won’t taste it!
  • Add some greens into a frittata or omelette – spinach, kale, and asparagus works well
  • Avocado toast (click here for a recipe)
  • Green juices between meals  – make sure to get ones with no added sugar or fruit!
  • Make a big, fresh salad with a good mix of greens
  • Vegetable soups such as minestrone and gazpacho (great for the summer)
  • Roasted greens (i.e., Brussels sprouts, broccoli, asparagus, rapini, or endive) with some avocado oil as a side dish at dinner is easy and delicious
  • Steamed or sauteed greens
  • Kale chips (click here for a great recipe)
  • Healthy dips such as kale pesto (click here for a recipe)
  • Cut up greens to snack on throughout the day

 

 

The Ultimate Green Smoothie

INGREDIENTS

  • 1 scoop of vanilla protein powder
  • 1 cup of unsweetened almond milk
  • 1 cup kale
  • 1 cup spinach leaves
  • ½ banana
  • ¼ cup frozen mango
  • 2-4 ice cubes
  • 1 tablespoon chia seeds
  • 1 chunk of fresh ginger root, peeled and chopped
  • 1/4 avocado (optional)

DIRECTIONS

  1. Blend all until smooth and creamy. Enjoy!

Serves 1

Nutritional analysis: calories 385, fat 14g, carbohydrates 50g, fiber 15g, protein 25g