Cartoonist Jim Davis once quipped, “Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.” Joking aside, vegetables are a must for any healthy, well-balanced diet. And while “eating the rainbow” by incorporating veggies and fruit from the entire color spectrum is important, let’s take a moment to focus on green foods.
Spinach, kale, cucumbers, avocados, green apples, zucchini, brussels sprouts, broccoli, asparagus, green grapes, green bell peppers—the list of good-for-you green foods goes on and on. The following recipes incorporate a variety of green foods that are loaded with vitamins, nutrients, and delicious flavors. Enjoy!
An easy way to reap the health benefits of green foods is to make your own smoothies using more vegetables than fruit. This is a great way to turn healthy whole foods into a fiber-rich, easy-to-drink meal or snack. Here’s a simple recipe that serves two: 1 cup spinach or kale, 1 small banana, 1–2 scoops protein powder, ½ cup blueberries, ½ cup water, ½ cup ice, and ¼ cup freshly ground flaxseed. Combine in a blender until smooth, adding ice and/or water to achieve desired consistency.
Dehydrated Green Drinks
An even easier option for getting in those green foods is a dehydrated “green drink.” Available in capsules or powders that can be mixed in water or added to smoothies, these products are packed with extracts of nutrient-rich plant foods. In fact, because they provide an abundance of phytonutrients not present in multivitamins, we recommend such a product (Essential Greens with Fiber) to all our patients at Whitaker Wellness. Look for dehydrated green drinks in health food stores, or order Essential Greens by calling 800-810-6655.
Green Foods Recipes
The following healthy eating recipes highlight a variety of ways to incorporate green foods into your daily menu. For more protein, feel free to add chicken, lean turkey, fish, or shrimp to these dishes.
Green Foods Recap
Regardless of how you enjoy your green foods, just make sure you’re eating plenty of them—a minimum of 5 servings per day—daily. Bon Appétit!