Tasty Ways to Sneak More Greens into the Diet

Greens--lettuce, spinach, cabbage, turnip and mustard greens, and the like—tend to get a bad rap because of their color and sharp or nearly non-existent flavor. But, within those leaves are vital nutrients, vitamins and fiber. Single individuals and family cooks alike are always searching for new and delicious ways to add more greens to the diet in an attempt to increase the consumption of those nutrients in the daily dietary intake.

Most greens can be enjoyed raw, although some, particularly the mustard and turnip greens, are often sautéed with spices such as onions and garlic. But, for those who do not enjoy either of these methods of eating greens, there are other, more sneaky options.

For a raw option, add a couple of handfuls of greens to your favorite smoothie. Or, chop up some greens and add them to a favorite salad for a new flavor combination. Cabbage and lettuce make clean, refreshing tasting additions to smoothies. And, spinach is often overlooked as a salad ingredient.

If making vegetable soup, add some chopped greens into the broth mixture near the end of the cooking time. If chopped finely enough, it looks no different than parsley floating in the broth.

Finely chopped spinach or turnip greens make an interesting combination when added to a favorite spicy chili recipe.

If making boiled or mashed potatoes, add some greens that have been put through the food processor until they are finally chopped. Be certain, though, to add the greens at the very last moment so that they are not cooked very much and do not lose their valuable nutrients. If adding turnip or mustard greens, however, let them cook for a moment or two if you wish to remove some of the bitterness.

If household members love macaroni and cheese, add finely chopped greens to the final mixture of pasta and cheese. Other than the appearance, the ingredients barely alter the taste or texture of the finished product. Spinach is a great addition that can rev up this old-fashioned treat.

Rice and beans are wonderful when chopped greens such as spinach, turnip greens, or mustard greens are included in the mixture.

Spinach has always been a favorite addition to scrambled eggs or omelets. But, greens can be added to other meat or non-meat dishes as well, such as hamburgers and meatloaf. For meat-eaters, simply add the chopped greens of choice to the meat and spice mixture prior to baking or grilling; for vegetarians, simply add the chopped greens to the mixture of meat-substitute or beans and lentils prior to baking. Greens can also be added to meatballs, sausage, or the vegetarian version of these dishes.

With a little creativity and forethought, greens can become a staple in the meals from any kitchen. Just remember to make certain that the greens are cleaned properly and thoroughly before using so that dirt, sand, or anything otherwise unsavory is removed prior to consumption.