Power Up Your Nutrition with These 5 Leafy Greens (with Recipes)

Looking for a strategy to reduce your menopause symptoms? Look no further than the produce section in your grocery store.

It’s no secret I am an advocate of whole foods nutrition. I concur with the father of modern medicine, Hippocrates, who embraced the idea of food as medicine 2500 years ago with the quote, “Let food be thy medicine and let medicine be thy food.”

You’ve heard that it’s important to eat those green vegetables and you must agree the age-old recommendation has merit! Leafy green vegetables are a total nutrition powerhouse providing:

• Plant-based calcium for your bones
• Iron for your blood
• Magnesium for your muscles and nerves
• Vitamin A for your vision, reproduction, and immunity
• Vitamin C for growth, development, and repair of all body tissues
• Vitamin D for immunity
• Vitamin K for blood clotting and bone health. (Vitamins D and K work together to make sure calcium gets where it needs to go.)
• Eating leafy greens can also help avoid high blood pressure.

When it comes to leafy greens, most of us rely on the basics like romaine, leaf lettuce, and spinach week after (boring) week. While all of these provide health benefits, there is a huge selection of leafy greens in the produce aisle that you could potentially be missing! Shaking things up can help keep things fun and interesting in the kitchen while also diversifying your nutrient intake.

If you don’t like the taste of one variety, chances are you can find an alternative. Flavor and texture are also affected by the preparation method, so don’t hesitate to do some experimenting.

Five Favorite Leafy Greens + Recipes

Here are some of my favorites along with simple ways you can try incorporating them into your regular rotation:

Arugula

Swapping arugula for romaine is a great way to spice up a salad (literally!). This leafy green has a peppery bite and delicate texture. It pairs perfectly with a light citrus vinaigrette and some shaved parmesan cheese (aka the ultimate no-hassle dinner side salad). Arugula is a cruciferous vegetable, like its cousins broccoli and cauliflower, and therefore has added disease-preventative effects. Spice up your weekly routine with this yummy arugula recipe.

Lacinato Kale

You might already be familiar with traditional “curly” kale that has become a grocery store staple in recent years. Lacinato or “dino” kale is the variety that has long flat leaves with a bumpy texture and is newer to the scene. Add it to your favorite soup or stew near the end of cooking time for a pop of bright green color and an extra element of texture. Cooking kale mellows its bitter flavor, so a quick sauté in some olive oil with a bit of lemon juice is a delicious way to enjoy this nutrient powerhouse.

Swiss Chard

This leafy green typically has a gorgeous bright pink or yellow stem. Due to the large size of the leaves, chard makes a nice swap for tortillas (a great low-carbohydrate option!). Use the leaves to wrap hummus and vegetables. You can also sauté the delicate leaves, as they cook up quickly. The stems are full of nutrition so chop them and sauté first with some onion and garlic for an amazing side dish (I’ve been known to add in some chickpeas for a plant-focused meal). You can also use chard in smoothies, as I did here.

Watercress

Watercress is a cruciferous vegetable with long stems and small, circular leaves. It makes a great sandwich topper in place of traditional leaf lettuce for a fun presentation. The bright, peppery taste does well with just a bit of vinegar and olive oil. You can also drop it into soups just before serving for a burst of flavor. One of my favorite salads includes watercress, cucumbers, and radishes — fresh and delicious!

Bok Choy

Bok Choy is a type of Chinese cabbage with a bright white stem surrounded by dark green leaves. It’s most commonly used in Asian cuisines including stir-fries and soups like ramen, but feel free to add it to salads and slaws. I love this simple recipe for sheet pan bok choy: simply place quartered bok choy on a parchment-lined sheet pan and toss with freshly grated ginger and sesame oil. Roast at 350° F until softened and serve with fresh lime wedges. Add bok choy to your sheet pan dinner like I did here.

These five new friends are waiting to meet you in your produce department. Go get ‘em and boost your winter nutrition with their fresh, lively flavors.