Get Your Greens🥬 

By Rebekah Zehr, Parent Committee Coordinator

As the weather gets cooler and we find ourselves cozying up indoors more, the desire to run to the store to restock the fridge becomes -well, less desirable.  However, the value of eating nutrient dense foods is more important than ever.  So before you reach for that box of Mac ‘n cheese or the frozen pizza, here are some painless ways to sneak those immune-supporting greens into your diet.  Enjoy your comfort food and keep your body running in peak condition.  Read on, my friends!

Not a fan?  If you (or a family member) are reluctant to add anything resembling a green leaf to your plate, don’t throw in the towel.  I’ve got some trouble shooting ideas for you.

1. Low and slow.  Add small amounts of greens gradually.  Next time you make your favorite fruit smoothie, throw in a handful of frozen spinach.  Or throw a handful of frozen kale into your favorite soup or stew.  Adding small amounts consistently helps you get in the habit and makes it easier for your taste buds to adjust to the different flavor.
2. Choose your variety.  There are so many variations of greens available in the supermarket.  If you don’t like one, try something new.  Romaine lettuce or spring greens are tender and mild.  Beginning with one of these is a great way to graduate from iceberg lettuce.  Spinach is the next level.  Fresh or frozen, it is the most versatile green out there.  It can be blended into smoothies or sautéed into your scrambled eggs.  Layer it into your grilled cheese sandwich or place with your fav toppings on your home made pizza.  Or simply rip open a bag and make a side salad, drizzled with balsamic vinegar and olive oil.  Other varieties to experiment with are:  arugula (peppery flavor), kale (hearty, strong flavor), collard (hearty, slightly bitter) and Swiss chard (medium heartiness, neutral flavored)
3. Learn new ways to use them.  Tougher greens like kale and collard need to be massaged with olive oil and lemon juice (or cooked) before eating.  Bitter greens like arugula need to be paired with something sweet to balance the flavor.
4. Get trying new recipes.  Look into your favorite cookbooks, blogs or Pinterest boards for new ideas.  Don’t be afraid to experiment!  You might find some unexpected hits or some failures.  Keep trying!

So if you find yourself grabbing your favorite pasta or rich comfort food while staying at home, try throwing greens in with them or create a green-centric side to balance out your plate.  Check out a couple of my recipes below!

Any green pesto with any roasted veggies 

For the pesto:

2 cups any combination of kale, spinach, arugula, basil, sage or parsley

3/4 cups nuts (any type works:  walnuts, almonds, sunflower seeds)

2 Tbsp nutritional yeast or parmesan cheese

Juice of 1 lemon

1-2 cloves garlic

1/2 tsp salt

1/4 cup olive oil

Place in blender and blend until preferred consistency (smooth or slightly chunky)

For the roasted veggies:

2-4 cups veggies.  Favorite combinations:  bell pepper, onion, zucchini or butternut squash, onion, mushroom.

1-2 Tbsp olive or walnut oil

1 tsp salt

1 tsp favorite dried herbs such as herb de Provence or 

1-2 Tbsp favorite fresh herbs like sage or thyme.

Chop veggies about 1 inch thick.  Toss with oil, salt and herbs.  Roast 400 at 30 minutes.  Serve tossed in the pesto sauce with a side of rice or potatoes.

Green apple smoothie

Blend 1 green apple, 2 cups of spinach, 1 stalk of celery, 1 Tbsp chia seeds, 1 Tbsp hemp hearts, 1/2 medium frozen zucchini, 1/4 tsp cinnamon and sweetener of your choice.  Add nut milk to reach right consistency.