6 Easy Ways to Sneak More Greens Into Your Diet

Real Food Recipes

This post is sponsored by Kyolic though all thoughts and opinions are of course my own! I’m so excited and proud to be partnering with this amazing company, which makes my go-to superfood greens powder Kyo-Green. Thank you for supporting the brands that make it possible for me to continue offering free content to Body Unburdened readers!

Of all the veggies, leafy greens continue to reign supreme.

Though they may not be as trendy as goji berries or matcha, leafy greens are most definitely superfoods Let’s take a look:

  • Packed with the antioxidant vitamins A and C
  • One of the best sources of vitamin K
  • Rich in minerals such as iron, calcium, and magnesium.
  • Jam-packed with phytochemicals, which boost the immune system, reduce inflammation, and prevent free-radical damage

Fun fact: a recent study found that eating leafy greens may help prevent dementia and shave 11 years off memory loss!

The most nutrient-dense greens include cabbage, kale, dandelion greens, romaine lettuce, spinach, mustard greens, collard greens, and Swiss chard. Iceberg lettuce on the other hand isn’t worth the real estate on your dinner plate — it’s mostly just water and has little other nutritional value.

But most people don’t get enough greens in their diet, OR enough of variety of greens.

I recommend clients get at least 1.5 cups and two different types of leafy greens in their diet each day.

Does this sound like a lot to you? Are you thinking, “Goodness gracious! if I did that, I’d just be eating salad all day long!”

Well I assure you, it’s actually A LOT easier than it sounds! Let’s look at some super easy ways to sneak more greens into your diet…

6 Easy Ways to Sneak More Greens Into Your Diet

1. Add frozen greens to your smoothies

I’m going to let you in on a secret: frozen greens don’t have much flavor.

This is GREAT news if you really don’t like the taste of greens! Simply toss frozen greens in your smoothie to amp up the nutrition without affecting the recipe. I usually add ½ cup of frozen spinach or kale to my smoothies — yes, even my berries and cream and chocolate almond butter cup smoothies! — and it barely alters the taste.

And since frozen organic greens typically cost less than their fresh counterparts, they’re a great way to save money on your grocery bill too!

Related Post: 7 Ways to Save Money on Healthy, Real Food

2. Choose a high-quality superfood green powder

I’m all about simple ways to boost your health and nutrition, and green powders are one of the best ways to do so!

They’re great for helping you to get a greater variety of greens into your diet — specifically aquatic greens and other types of greens not typically found on your dinner plate, like chlorella, kelp, spirulina, wheat grass, and sprouts. These types of greens are especially nutrient-dense, and help support detoxification and immune health.

My personal favorite superfood green powder is Kyo-Green. First of all, it tastes great! Like, legitimately good — not just palatable. And it doesn’t clump up or have a chalky consistency like some other green powders I’ve tried.

I usually add 1 serving to my smoothie or to a glass of water in the morning, and take the single-serve packets (so convenient!) with me while traveling. You can also add it to juice — I add it to unsweetened cranberry juice to make a tasty little “detox elixir.”

Kyo-Green comes in 3 varieties, each GMO-free, vegan, and gluten-free:

  • Kyo-Green Energy (the classic blend and my personal favorite)
  • Kyo-Green Sprouts Blend (specifically designed to support the digestive system with a good amount of prebiotic fiber for the healthy bacteria living in your gut microbiome to feast on!)
  • Kyo-Green Harvest Blend (specifically designed for immune support)

3. Steam and serve as a simple side dish

This is a great tip for those of you who 1) really just can’t stand the thought of eating a whole salad or 2) have a difficult time digesting raw greens.

Because 1) when you steam greens, they get super teeny tiny — suddenly a whole bag of spinach becomes just a few forkfuls! And 2) cooked greens are a lot easier to digest than raw greens.

Add some flavorful spices (my go-to spice blend!) and a bit of healthy fat like olive oil, avocado oil, coconut oil, or grass-fed ghee to your steamed greens to make them as delicious as they are nutritious.

4. Add them to stews and soups

Greens make a great addition to stews and soups, adding nutrition without significantly altering the taste.

While you may not want to add them to purees, chopped greens make a wonderful addition to hardier soups and stews. And remember: cooked greens get teeny tiny, so you won’t likely even notice the addition!

This is another great option for those who have a more difficult time digesting raw greens.

5. Green your sauces

How many nights a week do you have a dinner with sauce? I personally have tomato sauce multiple times a week — not only with my favorite chickpea pasta (seriously THE BEST!) but also with my go-to super quick meal, steamed frozen veggies and chicken. Each time, I’m always sure to add some frozen chopped spinach or kale for extra green goodness. As with stews and soups, chopped greens can easily be added to sauces without significantly altering the taste.

6. Use greens as wraps

Using fresh leafy greens as wraps for sandwiches and tacos isn’t just a great way to amp up your nutrition and sneak more greens into your diet, but also to maintain balanced blood sugar levels. Because even the healthiest of breads, pitas, and tortillas are typically high in carbohydrates and can set you off on the “blood sugar roller coaster,” which is typically behind crazy sugar cravings and “hanger”, and promotes inflammation and weight gain.

The best greens to use as wraps: romaine lettuce, butter lettuce, and collard greens.

Related Post: Pineapple Cashew Chicken Lettuce Wraps

Do you have any other tips for sneaking greens into your diet?

Please let us know in the comments below!


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  1. This is so helpful! Even though I think I’m eating well most of the time, I’m always looking for ways to get more greens in!