As the holiday season approaches, it’s very normal for a person to overindulge in yummy treats, snacks, and other decadent food.
However, indulging in these delicious not-so-healthy foods can result in unhealthy weight gain. For this reason, we share with you tips to incorporate leafy green vegetables whenever you can.
Dark leafy greens are nutritional powerhouses, loaded with iron, and fiber, and are a great source of vitamins. If you are tired of always eating salads to get your vegetables in, here are some fun ideas for getting more greens in your diet during this festive season.
Green Smoothie
One of the easiest ways to include more greens is to start the day strong and make a green smoothie for breakfast. You can add a handful of mild leafy greens such as baby spinach and celery to your smoothie. If you’re going to make a smoothie as your morning meal, be sure to add one or two protein sources to balance out the sugars in your fruits. Consider adding protein powder or Greek yogurt for a protein boost.
Greens to sandwiches and wraps
Make your sandwich rise to the occasion by stuffing it with less meat and more vegetables. Pile a handful of greens such as baby spinach and green leaf lettuce onto your chicken or ham sandwich. Add shredded carrot, cucumber, tomatoes, cheese, and a slice of avocado (for some heart-healthy fat).
Replace your bun with lettuce for a more nutrient-rich wrap. They have a very pleasing crunch and don’t alter the flavor so much. Spinach is also a good source of iron and if you want to maximize the nutritional value, blend this dark leafy green into your homemade veggie burger patties.
Get more greens at breakfast
Another way to include more greens is to add them into an omelet, scrambled eggs, or on top of whole wheat toast with some avocado, feta cheese, and fresh tomato. Start your day with an omelet or scrambled egg stuffed with spinach, mushrooms, green onions, broccoli, and other veggies of choice. Cooking your eggs in a small amount of virgin oil will add some healthy fats to increase the nutritional content.
Pesto sauce
Basil pesto is the most well-known variety, but pesto can be made with any dark leafy greens. Using a blender or food processor, blend 4 cups of green of your choice, add 1 garlic clove and ½ cup of nuts, and blend until finely chopped. Next stream in olive oil while continuing to process the pesto until it’s the consistency you like. Season with salt and pepper. Pesto isn’t exclusively for pasta- it makes for a delicious sandwich spread, charcuterie dip for crackers or celery, and topping for roasted vegetables.
Most of us struggle to eat the recommended daily servings of vegetables. With a little creativity you can, up your greens consumption this holiday season.
