From the title you must be inferring that we are talking about boring salads, right? Let us tell you that greens are not only about salads and can be delicious. As they say, GREEN VEGGIES should be a must in your diet, here are a few easy ways to incorporate green leafy veggies in your diet and we are not talking about just salads!
Green leafy vegetables are bundled with vitamins, minerals, and fibers to give your body an appropriate amount of much-needed calories. Any dark green leafy vegetable is home to magnesium, potassium, calcium, vitamin A, C and K, fibers, antioxidants, folates, phytonutrients, minerals and the lists go on…
Why Green Leafy Diet
A leafy green diet is the best provider of complex carbohydrates, fibers, and protein with very little or no fat! They provide us the most essential micronutrients and phytonutrients. They are compulsions for our body for immune development, brain functioning, optimizing health, and perform major functions of the body.
It is very important to consume these nutrients through food only as they cannot be produced by the body and are essentials for proper body growth
The green leafy diet also acts as a major obstructor to prevent certain types of diseases. Some major diseases are :
- Cardiovascular diseases
- Risks of cancer
- Heart diseases and heart strokes
- lowers cholesterol levels
- Lowers blood sugar levels
- Reduces abdominal fat
- Fewer chances of diabetes
Mandatory Green Veggies to Incorporate in Your Diet
Here are some super greens obligatory to benefit you with the wonders of green leafy vegetables!
SPINACH
- Reduces the risk of obesity
- Reduces oxidative stress
- Improves eye health
- Reduces blood pressure
KALE (should be eaten raw to preserve its nutritive values)
- Most nutrient-dense food available
- Rich in OMEGA-3
- Loaded with antioxidants
- Have cancer-fighting nutrients
- Improves risks of heart diseases
- Makes easy to reduce weight
BROCCOLI
- Rich sources of bioactive compounds
- Rich in antioxidants
- Reduces inflammation
- Helps in blood sugar control
- Supports brain functioning
- Supports oral health
- Slows the aging process
- Promotes healthy bones and joints
CABBAGE
- Contains antioxidants, micronutrients, polyphenols, and sulfur compounds
- Improves digestion
- Reduces inflammation
- Improves heart health
- Keep cholesterol in check
GREEN PEAS
- Excellent source of protein
- Highly nutritive
- Rich in antioxidants
- Keeps blood sugar level healthy
- Fibrous nature helps in digestion
- Reduces the chances of cancer, diabetes, and heart diseases
These are just a few of the most common green vegetables which are available. Almost every green vegetable is rich in vitamins A, C, and K. They are also a great source of folates, OMEGA-3, and salts such as magnesium, potassium, calcium, iron, and zinc. They provide us an abundance of benefits with almost no calories.
The health advantages of green vegetables are never-ending. All the dark, green vegetables fill the place of most of the healthiest vegetables present!
The right way of consuming your Green Veggies
Greens are fully loaded with health benefits and have all the essential nutrients that our body needs! Most of these nutrients are needed by our body in a small amount. Thus, it is very important to look at how we are consuming our greens The amount of greens you consume depends on your age, gender, and physical activity level. It also depends on the preparation level.
According to the United States Department of Agriculture (USDA), a child should intake half to one and a half cups of greens. Adult women should one and a half cups and adult men should 1 and a half to two cups. These are weekly consumption and in case there is some disease it can increase and decrease accordingly.
Easy and delicious recipes for your Green Veggies
We assure you, you will forget the bitter taste of green leaves. We have made sure that there are no salads and all can be made even by an amateur! They all are must-try!
Green VeggiesPALAK CHAAT
Easy to make this chaat recipe is healthy and mouth-watering at the same time.
Just make a thick batter with gram flour and spices coat it with spinach leaves and then deep fry it. And it’s ready. Garnish it with your favorite veggies and seasoning.
SMOOTHIES
Make a topnotch tasty smoothie with a fusion of your favorite fruit! Just add any frozen leafy veggie, any fruit, some sugar, or any syrup of your choice. Grind it and you have your breakfast ready! Don’t forget to add some ice.
SANDWICHES
Cut your leafy vegetable. Mix it along with some cheese, spices, and other veggies. Put it between slices of bread. Eat it as a cold sandwich or cold as per your choice! You got your super healthy snack is there.
OMELET or SCRAMBLED EGGS
Chop these green veggies and put it in your omelet or eggs just like any other veggies and you are good to go! Add onions to make it more crunchy and yum.
SOUPS
Steam any of these leaves and add them to your favorite soup. They complement each other amazingly!
ROASTED CORN
Cook your favorite green with some oil and mustard seeds. Add boiled corn to it and cook for 2-3 minutes. Serve hot.
PALAK DAL
Just add spinach to your favorite yellow dal and tadaa..its done!
WITH POTATOES
Yes even these leaves go accurately with potatoes. Just add your favorite green to normal Aalo fry sabzi. And it’s done.
BHURJI
Just like any other bhurji, this is also easy to make. Just add your greens to the pan with some oil, spices, same paneer cubes, some chopped onion and tomatoes, and stir fry them. Your usual bhurji with some extra vitamins is ready.
Add these easy recipes to your diet and lead a more healthy life!
Also, guess what they are easily available and muss less expensive than your usual veggies.
So stop thinking and incorporate green veggies into your diet.
Also Read; Why Should We Include Green Vegetables In Our Diet?
