Bored With Salad? 5 Genius Ways To Eat More Greens

I'm not sure I've known a vegetable to receive as much attention as our beloved kale, but a lesser-known fact about this veggie is that there are many varieties of kale. While we're likely familiar with the flatter, wider leaf, there are smaller, curlier leaves known as starbor and darkibor. All types boast super-high levels of vitamins K, A, and C, and this superfood is especially recognized for its antioxidants lutein and beta-carotene. Lutein plays a major role in promoting ocular health by protecting the eye from both potential light and oxygen damage.

One cup of cooked mustard greens has more than nine times the daily value of vitamin K and is an excellent source of vitamins A, C, and E. Remember, vitamin K is essential for blood clotting and supports bone health by facilitating the transport of calcium. Mustard greens are also packed with minerals like copper, manganese, and calcium. They're not only strong antioxidants, but they may also have digestive benefits as they contain compounds that support the cells lining the stomach and gastrointestinal tract.

While loaded with vitamins and minerals, artichokes should be highlighted largely for their antioxidant capacity, fiber content1, and cholesterol-lowering properties. The phytonutrient compounds found in artichokes scavenge otherwise harmful free radicals. This system actually helps to combat inflammation that may cause disruption to normal bodily functions.

Watercress is so much more than a green addition to fancy sandwiches. This tangy-tasting cruciferous plant and nutrient powerhouse2 is loaded with vitamins and minerals, namely calcium and potassium. In fact, it provides more calcium than milk. Watercress also contains vitamin C, vitamin K, magnesium, and more.

Just 1 cup of cooked Brussels sprouts provides more than two times the daily value for vitamin K and more than 100% of the daily value for vitamin C. These sprouts are also rich in compounds called glucosinolates, which help to reduce systemic inflammation and thus may help prevent the development of many chronic diseases.

Have you ever admired a patch of yellow dandelions in a wild, grassy area? Believe it or not, these pretty little plants, often labeled weeds, have a lot more to offer than just a budding flower. The green leafy portion of this plant boasts an impressive nutrient profile. Dandelion greens are loaded with vitamins A, K, and E and are a good source of calcium and iron.

While lots of focus is given to their colorful counterparts, green bell peppers3 sometimes get lost in the crudités mix. After all, it's easy to overlook the green when juxtaposed with the vibrant red, orange, and yellow. However, they are high in vitamins A and C and folate, which helps to support red blood cell function. Bell peppers are good sources of dietary fiber, which provides a range of health benefits, from promoting digestive regularity to even reducing cholesterol.

Have you ever noticed those little greens that often decorate your omelet at a restaurant, or that may garnish a soup or sandwich? If not, it may be because you habitually move them to the side of your plate to be discarded at the end of your meal. Well, next time you notice those little decorative greens, also known as microgreens, don't toss them. They're nutritional powerhouses. Microgreens are essentially plants that have not fully grown, as they're harvested between seven and 14 days of germination. These little guys have a higher vitamin concentration than their fully matured plant counterparts—particularly vitamins C, E, and K.

Similar to microgreens, sprouts are often presented as garnishes or plate décor. However, sprouts have far more to offer than simple decoration. For instance, broccoli sprouts contain a potent antioxidant compound called sulforaphane. Sulforaphane has been shown to reduce the risk of various types of cancers and helps to combat inflammation. Note: Sprouts may be likely to carry foodborne illnesses like salmonella or E. coli. It is recommended to cook sprouts to reduce the risk of illness.

Lastly, making veggie chips is always a fun idea and a satisfying way to eat more vegetables. If you don't own a dehydrator, try baking your greens in the oven until they crisp to your liking. Top them with some nutritional yeast for a cheese-like kick with a boost of protein.