If you’ve ever strolled through the produce aisle and felt overwhelmed by the variety of
leafy greens, you’re not alone. With so many shades, shapes and sizes, it’s easy to get lost.
You know you should be eating more but which leafy bunch is best for you?
SWISS CHARD
The Colourful Companion
With its vibrant stems and large leaves, Swiss chard is not just a feast for the eyes but also for your health. It’s loaded with vitamins K, A and C and is known for supporting bone health and vision.
ENJOY IT: Sauté with a touch of garlic and olive oil or add it to soups and stews. Its slightly bitter taste mellows out with cooking, making it a delicious addition to many dishes.
ARUGULA
The Peppery Performer
Also known as rocket, this green has a distinct peppery flavour that adds a zing to any dish. It’s packed with calcium, potassium and folate, making it a fantastic choice for bone health and heart function.
ENJOY IT: Add to salads, pizzas or sandwiches for a peppery kick. Its bold flavour pairs well with citrus dressings and sweet fruits like pears and berries.
THOSE GOOD GREENS
Antioxidants Most greens are rich in antioxidants, which help fight free radicals and reduce inflammation.
Fibre Greens are an excellent source of dietary fibre, which supports digestive health and maintaining a healthy weight.
Hydration Since they have a high water content, greens help to keep you hydrated.
SPROUTS & MICROGREENS
The Tiny Titans
Don’t underestimate these little guys! Sprouts and microgreens are concentrated sources of nutrients, often containing higher levels of vitamins and minerals than their mature counterparts. They are excellent for boosting your intake of antioxidants and enzymes.
ENJOY IT: Sprinkle sprouts and microgreens on salads, sandwiches or avocado toast. They add a delightful crunch and burst of flavour.
ROMAINE
The Crunchy Classic
It’s the go-to green for classic salads like Caesar. It’s crisp, refreshing and a good source of vitamins A and K.
ENJOY IT: Beyond the Caesar salad, try using it as a taco wrap or in a chopped salad with your favourite veggies and protein.
COLLARD GREENS
The Southern Belle
These are a staple in Southern cuisine, known for their hearty leaves and rich flavour. They’re high in calcium and vitamin K, essential for bone health.
ENJOY IT: These are traditionally cooked low and slow with smoked meat, but for a healthier twist, sauté them with a splash of apple cider vinegar and red pepper flakes.
BOK CHOY
The Asian Staple
It’s a type of Chinese cabbage and is tender, crisp and packed with vitamins A and C. It’s used in many
Asian dishes.
ENJOY IT: Stir-fry with ginger and garlic for a quick side dish or add it to soups and noodle dishes for a nutritious crunch.
BEET & CARROT TOPS
The Hidden Gems
Often discarded, the tops are edible and highly nutritious, packed with vitamins A and C. Beet greens in particular are a great source of iron and calcium, while carrot tops offer a fresh, slightly herbaceous flavour.
ENJOY IT: Use in sautés or smoothies, and chop carrot tops into pestos or salads for a unique twist.
CABBAGE
The Versatile Veggie
This comes in various forms, from green to red to savoy, and is a fantastic source of vitamin C and fibre. It’s known for promoting digestive health and reducing inflammation.
ENJOY IT: Enjoy raw in coleslaw, fermented as sauerkraut or sautéed with a bit of bacon for a savoury side dish.
LETTUCE WRAPS
A Fun Twist
Why not think outside the salad bowl? Many greens, like butter lettuce, collard greens and romaine, make excellent wraps for your favourite fillings, offering a low-carb, gluten-free alternative. Let’s learn to embrace the greens, and let them transform your meals into vibrant, healthful feasts. Happy eating, and remember, the greener, the better!
Want some Tips & Tricks to Eating More Greens? Check this blog out.
