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The Month of Greens! (And Delicious Ways to Add More of Them)







We know greens are good for us, but adding them to our plate can sometimes be a challenge!


Sure, we all want to reap the superfood-rich benefits that greens have to offer. But, if it means boiling up a pot of plain old broccoli or munching on a flavorless salad, it’s easy to see why many give greens a hard pass.


Before you get discouraged, there’s good news! Eating your green veggies doesn’t have to be bland or boring. In fact, loading up on greens can (and should) be a delicious, enjoyable experience! From spinach-infused muffins to creamy avocado pudding, there are endless green recipes waiting to be conjured up.


SAD Facts About The Standard American Diet


According to the CDC, adults should consume 1 ½ to 2 cups of fruits and 2 to 3 cups of veggies daily. Yet, on average, only 1 in 10 Americans are hitting that mark.

And maybe you want to eat your greens! But due to a lack of time, energy, money, and motivation, you’re struggling to get them in. I get it!


The Health Benefits of Green Fruits & Veggies


Your Mom always told you to eat your greens… and clearly, Mom knows best. As it turns out, simply loading up your diet with green fruits and veggies can significantly improve your health. They’re jam-packed with nutrients (such as antioxidants, flavonoids, magnesium, calcium, iron, and Vitamins A, C, K) and are an essential part of a healthy diet!

Here are some of the science-backed reasons as to why you should fill your diet with these superfoods.

Green fruits and veggies can:

  • Lower LDL (bad) cholesterol and blood pressure

  • Reduce the risk for obesity and heart disease

  • Support immune function

  • Improve gut health and digestion

  • Aid weight loss and support weight management

  • Boost metabolism

The Top Green Fruits & Veggies To Add To Your Diet


Green fruits include:

  • Green apples

  • Kiwi

  • Green grapes

  • Limes

  • Green pears

  • Honeydew melon

  • Avocado

Green veggies include:

  • Spinach

  • Kale

  • Broccoli

  • Asparagus

  • Peas

  • Lettuce

  • Bok choy

  • Arugula

  • Collard greens

  • Artichokes

  • Cucumber

  • Zucchini

Delicious Ways to Add More Greens to Your Diet


1. Blend Spinach Into Your Baked Goods & Pancakes


Want to sneak greens into your favorite baked goods without changing the flavor or taste? You’re in luck — all you have to do is add spinach! Thanks to its neutral taste and thin consistency, spinach is one of the easiest ways to sneak greens into nearly any bread, muffin, or pancake recipe.

Give this a try with baked goods such as banana bread or pancakes — all you have to do is blend 1-2 cups of spinach into your liquid or wet ingredients. Then, follow the instructions as normal. And for all you parents — this is picky-eater approved! Your kiddos will love the colorful addition to their plate without noticing a change in taste.


Love banana bread? Try blending spinach into this grain-free muffin recipe! Trust us, you and your kiddos will never know.

Ingredients:

2 cups almond flour

2 tsp baking powder

2 tsp cinnamon

1 tsp vanilla extract

1 cup pitted Medjool dates, soaked and drained to soften

1-2 cups raw spinach

3 bananas, ripe

3 eggs

4 tbsp coconut oil, melted

¾ cup walnuts, chopped

Pinch sea salt

Optional topper:

1 tbsp ground flaxseed

1 tbsp cacao nibs

sliced banana

almond butter

Greek yogurt

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a muffin tin with liners.

Step #2: Add the almond flour, baking powder, salt, and cinnamon to a large mixing bowl. Mix well.

Step #3: Add the spinach, pitted dates, 3 bananas, eggs, vanilla, and melted coconut oil to a food processor or blender. Blend until smooth.

Step #4: Add the wet mixture to the bowl with the dry ingredients and stir well to combine. Fold in the walnuts.

Step #5: Using a spoon, spoon the batter into the lined muffin tins, filling ½-¾ of the way full. Top each muffin with a slice of banana, a sprinkle of flaxseeds, and raw cacao nibs.

Step #6: Bake for 20-25 minutes, or until the muffins are golden and a toothpick inserted into the center comes out clean.

Step #7: Cool and serve with a dollop of your favorite nut butter.

Step #8: Store in an airtight container in the fridge for up to 3 days.



2. Make a Chocolate Avocado Pudding


This rich, decadent dessert is low in sugar, full of heart-healthy fats, and thanks to avocado, you’ll get the added benefit of sneaky greens!

To create this creamy delight, try this simple recipe:

Serves: 4

Ingredients:

Flesh of 2 ripe avocados

2-4 tbsp cacao or cocoa powder, unsweetened

2-4 tbsp maple syrup (or sweetener of choice)

1 tsp vanilla extract

½ cup full-fat non-dairy milk (such as cashew, coconut, oat, or almond milk)

Dash of sea salt

Directions:

Step #1: Add all of the above ingredients into a high-speed blender or food processor, scraping down the sides as needed. If consistency is too thick add more liquid to blend

Step #2: Taste test and adjust ingredients as needed, adding any additional cocoa powder or sweetener. Blend until smooth and creamy. Serve chilled or enjoy immediately!


3. Blend Up a Creamy Avocado Thick-Shake


If you’re a sweet tooth lover, you’ll be happy to know you can have your dessert and enjoy it guilt-free. This easy-prep recipe gets its thickness from creamy, low-sugar avocado and almond butter. Plus, it’s sweetened with just half a banana. Loaded with mood-boosting cacao and full of fiber, this Chocolate Avocado Smoothie will satisfy all your milkshake needs!

Ingredients:

½ avocado

½ cup water

1 tsp chia seeds

2 tbsp cocoa powder

1 tbsp almond butter

1 cup unsweetened almond milk

½ banana

Directions:

Step #1: Add your liquid base to the blender, then add the remaining ingredients.

Step #2: Blend until smooth. Taste test and adjust to your liking, adding more cacao, liquid, or sweetener as desired.

Step #3: Serve immediately and enjoy!


4. Toss Green Veggies Into a Breakfast Scramble


Zucchini, green pepper, spinach, and kale are the perfect nutrient-dense additions to any egg-sellent breakfast! They are low in carbs and calories and rich in nutrients like vitamin C, fiber, and antioxidants. Toss them into your morning scramble for a light and filling meal!


5. Juice Them Into an Energizing Beverage


Is your energy taking a hit? Skip the afternoon coffee for an energizing green juice! The best part? You don’t even need a juicer. This Glowing Skin Green Juice is full of fatigue-fighting greens that will give you a much-needed boost. And, you can make it in your blender!

Ingredients:

1 large cucumber, roughly sliced

6 celery stalks

1 apple, cored and sliced

1 handful of fresh parsley

1 lemon, peeled and roughly chopped

1-inch knob of ginger, peeled and chopped

Directions:

Step #1: Add all of the above ingredients to a high-speed blender and blend until smooth. Alternatively, you can use a juicer and skip step two.

Step #2: Using a nut milk bag, strain the liquid mixture over a bowl or glass, squeezing out as much juice as possible. Enjoy immediately, or store in an airtight jar in the refrigerator.


Don't be afraid to go green - there are so many ways!



 

Do you want more information and recipes just like this to level up your wellness? Check out my new Nourish Membership! Officially begins April 1. Email me with questions! Jaimepalinchak@gmail.com



 





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